Layin Lever

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Kayayyakin kayan aiki
• 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, Pectoralis Major Sternal Head

Sakonni ga Layin Lever

Lever Row wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa manyan tsokoki a cikin jiki na sama, gami da baya, kafadu, da hannaye, yana mai da shi kyakkyawan zaɓi ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jiki da matsayi na sama. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba saboda wahalar daidaitacce dangane da nauyin da aka yi amfani da su. Yin Layukan Lever na iya haɓaka ma'anar tsoka, haɓaka mafi kyawun matsayi, da haɓaka haɓakar aikin gabaɗaya.

Yanayinta: tsammanin nuni a nuni Layin Lever

• Ɗauki hannun lever da hannaye biyu, dabino suna fuskantar juna, sannan ku ja shi zuwa jikin ku yayin da kuke ajiye gwiwar ku kusa da jikin ku.
• Matse ruwan kafadar ku tare a saman motsi, riƙe na ɗan lokaci don tabbatar da iyakar ƙwayar tsoka.
• Saki da hankali a hankali, ƙyale shi ya koma wurin farawa, tabbatar da cewa ku kula da iko a duk lokacin motsi don kauce wa rauni.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a cikin kowane maimaitawa.

Lajin Don yi Layin Lever

• Motsi Mai Sarrafa: Guji motsi, saurin motsi. Madadin haka, yi aikin a hankali da sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma har ma yana tabbatar da cewa tsokoki suna aiki a duk tsawon motsi na motsi, yana haifar da haɓakar tsoka da ƙarfafawa mafi tasiri.
• Daidaitaccen Riko: Tabbatar cewa kun kama lever daidai. Ya kamata tafin hannunka su kasance suna fuskantar ƙasa kuma ya kamata a sanya hannayenka faɗi fiye da faɗin kafaɗa. Rikon da ba daidai ba zai iya haifar da wuyan wuyan hannu da rashin tasiri na tsokar baya.
• Cikakkun Motsi: Don samun mafi kyawun layin Lever, tabbatar da amfani da cikakken kewayon motsi. Wannan yana nufin ja da lever har zuwa cikin ciki da

Layin Lever Tambayoyin Masu Nuna

Shi beginners za su iya Layin Lever?

Ee, masu farawa zasu iya yin motsa jiki na Lever Row, amma yakamata su fara da ma'aunin nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya kula da su don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Layin Lever?

• Lever High Row: Wannan bambance-bambancen yana kaiwa saman baya da kafadu, yana taimakawa inganta yanayin ku da ƙarfin sama.
• Lever Seated Row: A cikin wannan bambancin, kuna zaune yayin yin jere, wanda zai iya taimakawa wajen ware tsokoki na baya da na sama.
• Layi Mai Tallafawa Kirji: Wannan bambance-bambancen yana tallafawa ƙirjin ku akan kushin, yana taimakawa rage damuwa a bayan baya kuma yana ba ku damar mai da hankali kan babban jikin ku.
• Lever Underhand Row: Wannan bambance-bambancen ya ƙunshi riko na hannun hannu, wanda zai iya taimakawa wajen ƙaddamar da tsokoki daban-daban a bayanku da inganta ƙarfin rikonku.

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

• Pull-ups wani motsa jiki ne wanda ya dace da Lever Row, yayin da suke aiki da manyan kungiyoyin tsoka iri ɗaya, ciki har da latissimus dorsi da rhomboids, don haka inganta ƙarfin jiki da juriya.
• Lanƙwasa layuka kuma suna cika Layukan Lever yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya da suka haɗa da lats da rhomboids, amma kuma suna haɗa biceps da goshin gaba, suna samar da ƙarin aikin motsa jiki na sama.