Lever Hannu Daya Daga Baya Babban Layi

• 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 Lever Hannu Daya Daga Baya Babban Layi

Lever One Arm Lateral High Row horo ne mai ƙarfi wanda ke kaiwa hari da haɓaka manyan baya, kafadu, da hannaye. Yana da kyakkyawan motsa jiki ga waɗanda ke neman inganta ƙarfin jikinsu na sama, matsayi, da ma'anar tsoka. Mutane za su so yin wannan motsa jiki saboda yana ba da damar horar da hannu ɗaya, tabbatar da daidaiton ƙarfi da ci gaban tsoka.

Yanayinta: tsammanin nuni a nuni Lever Hannu Daya Daga Baya Babban Layi

• Ɗauki hannun lever da hannu ɗaya, tafin hannunka yana fuskantar ƙasa, kuma ka shimfiɗa hannunka kai tsaye.
• A hankali zazzage ledar sama da waje zuwa gefenka, kiyaye gwiwar gwiwarka kadan, har sai hannunka ya kai kusan matakin kafada.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a cikin kafada da tsokoki na baya.
• Sannu a hankali runtse hannun lever baya zuwa wurin farawa don kammala maimaitawa ɗaya, sannan canza gefe kuma maimaita motsa jiki tare da ɗayan hannun ku.

Lajin Don yi Lever Hannu Daya Daga Baya Babban Layi

• **Motsi Mai Sarrafa**: Ja da lever zuwa jikinka har sai gwiwar gwiwarka ta kasance a matakin kafada kuma hannunka ya zama kusurwa 90-digiri. Tabbatar cewa motsi yana sarrafawa kuma a hankali. Ka guje wa firgita ko yin amfani da ƙarfi don cire lefa, saboda hakan na iya raunana tsokoki da haɗin gwiwa.
• **Mayar da hankali ga tsokoki ***: Yayin da kuke ja da lever, mayar da hankali kan kwangilar kafada da tsokoki na baya. Ka guji amfani da biceps ɗinka don yin aikin. Wannan kuskure ne na kowa wanda zai iya rage tasirin motsa jiki kuma ya kara haɗarin rauni.
• **Tsarin Numfashi**: Numfashi yayin da kuke ja da lever da numfashi yayin da kuke komawa farawa.

Lever Hannu Daya Daga Baya Babban Layi Tambayoyin Masu Nuna

Shi beginners za su iya Lever Hannu Daya Daga Baya Babban Layi?

Ee, masu farawa zasu iya yin aikin Lever One Arm Lateral High Row motsa jiki. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da cewa ana amfani da dabarar da ta dace. Suna iya buƙatar haɓaka ƙarfinsu da sanin motsin su kafin su hau nauyi mafi nauyi.

Me ya sa ya wuce ga Lever Hannu Daya Daga Baya Babban Layi?

• Injin Cable One Arm Lateral High Row: Wannan sigar tana amfani da na'urar kebul, tana ba da tashin hankali akai-akai a cikin motsi wanda zai iya ƙara ƙarfin motsa jiki.
• Resistance Band One Arm Lateral High Row: Wannan bambancin yana amfani da rukunin juriya, yana mai da shi babban zaɓi don motsa jiki na gida ko ga waɗanda ba su da damar yin awo ko inji.
• Nauyin Jiki Daya Hannun Hannu Mai Girma: Ana yin wannan motsa jiki ba tare da wani kayan aiki ba, ta amfani da nauyin jikin ku kawai don juriya.
• Kettlebell One Arm Lateral High Row: Wannan bambancin yana amfani da kettlebell, wanda zai iya taimakawa wajen inganta ƙarfin riko da ƙara ƙarin ƙalubale ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Lever Hannu Daya Daga Baya Babban Layi?

• Lat Pulldowns: Wannan motsa jiki kuma yana hari da latissimus dorsi, kama da Lever One Arm Lateral High Row, amma ya ƙunshi motsi a tsaye maimakon na kwance, yana ba da cikakkiyar motsa jiki don babba baya.
• Zauren Cable Row: Wannan motsa jiki yana cike da Lever One Arm Lateral High Row ta hanyar mayar da hankali kan tsokoki guda ɗaya amma a cikin wurin zama, wanda zai iya taimakawa wajen inganta matsayi da kwanciyar hankali, kuma yana ba da damar motsi daban-daban, haɓaka ƙarfin baya gaba ɗaya da sassauci.