Layi na karkata

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Minor, Tibialis Anterior, Trapezius Middle Fibers, Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Pectoralis Major Sternal Head

Sakonni ga Layi na karkata

Layi na Ƙaƙwalwa wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, amma kuma yana aiki da biceps da kafadu. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Wannan motsa jiki ba wai kawai yana taimakawa wajen inganta yanayin ku ba da kuma rage ciwon baya, amma kuma yana ba da gudummawa ga mafi kyawun ƙarfin jiki da ma'anar tsoka, yana sa ya zama abin sha'awa ga kowane motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Layi na karkata

• Ki kwanta fuska a kan benci tare da matse kirjinki da cikinki akan karkata, kafafuwanki a kwance a kasa, sannan ki dauko dumbbell din da tafin hannunku suna fuskantar juna.
• Tsaya baya madaidaiciya da kafadunku ƙasa, sannan ku ja dumbbells sama zuwa ga ƙirjin ku, lanƙwasa a gwiwar hannu kuma ku matse ruwan kafada tare.
• Riƙe wannan matsayi na na biyu, sa'an nan kuma sannu a hankali rage dumbbells baya zuwa wurin farawa, cikakken mika hannuwanku.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Layi na karkata

• **A guji wuce gona da iri**: Kuskure na gama gari shine a ja da ma'aunin nauyi da nisa, yana wuce kafadu. Wannan na iya haifar da damuwa da rauni. Nufin cire ma'aunin nauyi zuwa ɓangarorin ku, kiyaye gwiwar gwiwar kusa da jikin ku. Kada ma'aunin nauyi ya wuce jikin ku.
• ** Sarrafa motsin ku ***: Tabbatar cewa motsinku yana jinkiri da sarrafawa, duka lokacin ɗagawa da rage nauyi. A guji firgita ko yin amfani da kuzari don ɗaga ma'aunin nauyi, saboda hakan na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• ** Shiga Jigon ku ***: Sanya jigon ku a duk lokacin motsa jiki. Wannan yana taimakawa wajen daidaita jikinka, yana hana motsi mara amfani, kuma yana sanya

Layi na karkata Tambayoyin Masu Nuna

Shi beginners za su iya Layi na karkata?

Ee, masu farawa zasu iya yin motsa jiki na layi na Incline. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Wannan motsa jiki yana kai hari ga tsokoki a baya, kafadu, da hannaye, kuma yana iya zama babban ƙari ga tsarin horo na ƙarfin mafari. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya nuna maka ingantacciyar dabara don tabbatar da cewa kana yin ta yadda ya kamata.

Me ya sa ya wuce ga Layi na karkata?

• Layi mai faɗi mai faɗi: A cikin wannan bambance-bambancen, riƙon ya fi faɗin kafaɗa, wanda ya fi kai hari ga tsokoki na baya.
• Smith Machine Incline Row: Ana yin wannan bambancin ta amfani da injin Smith, yana ba da kwanciyar hankali kuma yana ba ku damar mai da hankali kan ƙanƙarar tsoka.
• Randuracewar Rukunin gwiwa: Wannan bambance-bambancen yana amfani da ƙirar ƙasa, wanda ke jinyar ƙananan latsunan da kuma ciiceps ya fi dacewa.
• Layin Hannu guda ɗaya: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, wanda ke taimakawa warewa da mayar da hankali kan kowane gefen baya daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Layi na karkata?

• Deadlifts wani motsa jiki ne na haɓakawa zuwa Layukan Ƙaƙwalwa, yayin da suke haɗa dukkan sarkar baya, gami da tsokoki na baya, waɗanda ke taimakawa haɓaka ƙarfin ja da matsayi.
• Layukan Cable Seated suma suna haɓaka Layukan Ƙaƙwalwa yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya hari, amma daga kusurwa daban-daban, suna ba da cikakkiyar motsa jiki ga baya da kuma taimakawa wajen haɓaka ƙarfi, daidaiton jiki.