Layin Dakatarwa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Layin Dakatarwa

Layin Dakatar shine ingantaccen motsa jiki mai nauyi wanda ke kai hari da ƙarfafa baya, kafadu, da tsokoki na asali, yayin da kuma inganta kwanciyar hankalin ku gaba ɗaya. Yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda wahalar daidaitacce dangane da matsayin jiki. Mutane za su so yin wannan motsa jiki ba kawai don gina tsoka da ƙarfi ba, amma har ma don inganta yanayin su, daidaitawa, da kuma dacewa da aiki.

Yanayinta: tsammanin nuni a nuni Layin Dakatarwa

• Yi tafiya da ƙafafu gaba, jingina baya har sai jikinka ya kasance a wani ɗan kusurwa, kiyaye jikinka tsaye daga kai zuwa diddige.
• Ja jikinka sama zuwa hannaye ta hanyar lanƙwasa gwiwar gwiwarka da matse ruwan kafadarka tare, riƙe maƙasudin cibiya a duk lokacin motsi.
• Dakata a takaice a saman motsi, tabbatar da kirjin ku yana kusa da hannaye.
• Sannu a hankali rage jikin ku zuwa matsayi na farawa, cikakken mika hannuwanku da kuma kula da madaidaiciyar matsayi na jiki.

Lajin Don yi Layin Dakatarwa

• ** Riko da Matsayin Hannu ***: Rike hannaye da ƙarfi kuma ka riƙe wuyan hannu madaidaiciya. Ya kamata tafin hannunku su kasance suna fuskantar juna. Lokacin da ka ja kanka, ya kamata a lanƙwasa gwiwar gwiwarka a kusurwar digiri 90 kuma kusa da jikinka. Ka guji harba gwiwar gwiwarka zuwa gefe, wanda zai iya raunana kafadu kuma ya rage tasirin motsa jiki.
• **Motsin da aka Sarrafa**: Ka guji yin firgita ko amfani da kuzari don ja da kanka. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Ja da kanka har sai ƙirjinka ya daidaita da hannayenka, sa'an nan kuma sannu a hankali sauke kanka baya. Wannan zai tabbatar da cewa tsokoki, ba

Layin Dakatarwa Tambayoyin Masu Nuna

Shi beginners za su iya Layin Dakatarwa?

Ee, masu farawa zasu iya yin motsa jiki na Suspension Row. Babban motsa jiki ne don haɓaka ƙarfi a cikin jiki na sama, musamman baya, kafadu, da hannaye. Koyaya, yana da mahimmanci ga masu farawa su fara da juriya mai sauƙi kuma su mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Kamar kowane sabon motsa jiki, ana ba da shawarar farawa a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfi da ƙarfin gwiwa ke girma.

Me ya sa ya wuce ga Layin Dakatarwa?

• Layin Dakatar da Hannu Daya-daya: Wannan bambancin yana buƙatar ka yi amfani da hannu ɗaya kawai don cire jikinka sama, yana ƙalubalantar daidaito da ƙarfin ku.
• Layin Dakatar Dakatar Da Faɗin Riko: A cikin wannan bambance-bambance, kuna riƙe hannaye sama da faɗin kafaɗa, wanda ke kai hari ga babba da kafaɗunku sosai.
• Layi na dakatarwa tare da karkatarwa: Wannan bambancin yana ƙara jujjuyawar yayin da kuke jan jikin ku sama, shigar da ainihin ku da ma'auni.
• Layin Dakatar Da Ƙafa: Don wannan bambance-bambance, kuna sanya ƙafafunku a kan sama mai ɗagawa yayin yin jere, ƙara wahala da niyya ga jikinku na sama sosai.

Me suna da abin da ya sanya ɗaukehawa ga Layin Dakatarwa?

• Layukan Juyawa: Kamar Layukan Dakatarwa, Layukan Juya kuma suna aiki akan tsokoki na baya, biceps, da ainihin, amma suna ba ku damar daidaita kusurwar jikin ku da juriya cikin sauƙi, suna ba da kyakkyawan ci gaba ko koma baya dangane da matakin ƙarfin ku.
• Deadlifts: Yayin da farko ƙananan jiki da motsa jiki na ainihi, Deadlifts kuma suna shiga tsokoki na baya na sama, suna aiki tare da haɗin gwiwa tare da Layukan Dakatarwa don haɓaka ƙarfin jiki da kwanciyar hankali.