Layin Squatting Nauyin Jiki

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• 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 Squatting Nauyin Jiki

Jikin Squatting Row babban motsa jiki ne wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da ƙafafu, cibiya, da na sama, musamman baya. Wannan aikin motsa jiki ya dace da mutane na kowane matakan motsa jiki yayin da yake haɓaka ƙarfi, daidaito, da sassauci yayin haɓaka mafi kyawun matsayi. Mutane da yawa na iya zaɓar wannan motsa jiki saboda ba ya buƙatar kayan aiki, yana mai da shi zaɓi mai dacewa don motsa jiki na gida ko ga waɗanda suka fi son motsa jiki.

Yanayinta: tsammanin nuni a nuni Layin Squatting Nauyin Jiki

• Miƙewa ka kama hannaye ko mashaya da hannaye biyu, jingina baya har sai hannayenka sun cika cikakke kuma jikinka yana ɗan kusurwa.
• Rage jikin ku a cikin matsayi ta hanyar karkatar da gwiwoyi da kuma tura kwatangwalo a baya, ajiye kirjin ku da baya madaidaiciya.
• Matsa diddigin ku don tsayawa sama, yayin da kuke jan jikin ku zuwa ga hannaye ko mashaya, ta amfani da tsokoki na baya da hannu.
• Komawa a hankali zuwa wurin farawa tare da mika hannunka da jiki a wani kusurwa kadan, sannan maimaita motsa jiki don adadin da ake so.

Lajin Don yi Layin Squatting Nauyin Jiki

• **A Gujewa Ƙwaƙwalwar Baya:** Kuskure na yau da kullun da mutane ke yi shine yin kifin bayansu fiye da kima yayin hawan sahu. Wannan na iya haifar da ciwon baya ko rauni. Madadin haka, mayar da hankali kan kiyaye bayanku madaidaiciya da jigon ku a duk lokacin motsi.
• **Matsakaicin Sarrafa:** Kar a gaggauta motsa jiki. Yi kowane wakili tare da sarrafawa, musamman a lokacin raguwar lokaci. Wannan ba kawai yana rage haɗarin rauni ba, amma kuma yana haɓaka haɗin tsoka da kuma tasirin aikin gabaɗaya.
• **Tsarin Numfashi:** Tabbatar kana numfashi daidai. A ciki

Layin Squatting Nauyin Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Layin Squatting Nauyin Jiki?

Ee, masu farawa zasu iya yin motsa jiki na Jiki Squatting Row. Duk da haka, yana da mahimmanci don farawa da ƙananan ƙarfi don tabbatar da tsari mai kyau da kuma guje wa rauni. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum don yin jagora ta hanyar daidai tsari da matsayi. Kamar kowane motsa jiki, yana da mahimmanci don sauraron jikin ku kuma kada ku matsawa da sauri da sauri.

Me ya sa ya wuce ga Layin Squatting Nauyin Jiki?

• TRX Bodyweight Row: Sigar TRX yayi kama da daidaitaccen jeri na squatting nauyi amma yana amfani da mai horar da dakatarwa, yana ba ku damar daidaita matakin wahala dangane da matakin dacewarku.
• Layi Nauyin Jiki Mai Hannu Guda Guda: Ana yin wannan bambancin ta amfani da hannu ɗaya kawai a lokaci ɗaya, wanda zai iya taimakawa wajen haɓaka ƙalubalen da ƙara haɓaka ainihin ku.
• Layin Nauyin Jiki Tare da Maɗaukakin Ƙafa: Ta hanyar sanya ƙafafunku a kan benci ko akwati, za ku iya ƙara wahalar motsa jiki kuma ku fi dacewa da tsokoki na baya da kafada da kyau.
• Layin Nauyin Jiki tare da Riƙe Iso: Wannan bambancin ya ƙunshi riƙe saman matsayi na jere na ƴan daƙiƙa, wanda zai iya taimakawa wajen ƙara ƙarfin ku da juriyar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Layin Squatting Nauyin Jiki?

• Motsa jiki na Lunges ya dace da Jikin Jiki Squatting Row kamar yadda kuma ya ke kai hari ga ƙasan jiki, musamman quadriceps, hamstrings, da glutes, yana haɓaka ƙarfin ƙafar da ake buƙata don matsayi na squatting a cikin motsi.
• Aikin motsa jiki na Plank ya cika Jikin Jiki Squatting Row ta hanyar ƙarfafa tsokoki masu mahimmanci, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali a lokacin squatting jere, don haka rage haɗarin rauni da inganta aiki.