Lever Hannu Daya Lankwasa akan Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wurin roba.
• 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 Lankwasa akan Layi

Lever One Arm Bent Over Row wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, kafadu da hannaye, yana ba da cikakkiyar motsa jiki 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. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta sautin tsoka, haɓaka ƙarfin jiki na sama, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Lever Hannu Daya Lankwasa akan Layi

• Kunna gwiwoyinku kadan kuma ku karkata gaba a kugu har sai jikin ku ya kusan yin layi daya da kasa, yana rike da baya madaidaiciya.
• Ja da ledar sama zuwa jikinka, ajiye gwiwar gwiwarka kusa da gefenka da matse ruwan kafadarka tare a saman motsin.
• A hankali rage lever baya zuwa wurin farawa, tabbatar da kula da sarrafawa kuma kada ku bar nauyin ya ragu da sauri.
• Maimaita aikin don adadin maimaitawar da kuke so, sannan ku canza zuwa ɗayan hannu.

Lajin Don yi Lever Hannu Daya Lankwasa akan Layi

• Sarrafa motsin ku: Guji yin firgita ko amfani da ƙarfi don ɗaga nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Madadin haka, mayar da hankali kan jinkirin motsi mai sarrafawa, matse ruwan kafada tare a saman ɗagawa.
• Kada ku yi gaggawa: Wani kuskuren gama gari shine gaggauto ta cikin saitin. Wannan motsa jiki ba game da sauri ba ne, amma game da sarrafawa da daidaito. Ɗauki lokacin ku don jin kowane tsoka yana shiga yayin ɗagawa da saki.
• Ka guji yin kiba: Yana da mahimmanci a yi amfani da nauyin da zai ba ka damar yin motsa jiki daidai kuma

Lever Hannu Daya Lankwasa akan Layi Tambayoyin Masu Nuna

Shi beginners za su iya Lever Hannu Daya Lankwasa akan Layi?

Ee, masu farawa za su iya yin Lever One Arm Bent a kan motsa jiki na jere, amma yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni. Tsarin da ya dace kuma yana da mahimmanci a cikin wannan darasi don tabbatar da inganci da hana damuwa a baya ko kafadu. Ana ba da shawarar cewa masu farawa su nemi jagora daga ƙwararrun ƙwararrun motsa jiki don koyon ingantacciyar dabara.

Me ya sa ya wuce ga Lever Hannu Daya Lankwasa akan Layi?

• Kettlebell One Arm Bent Over Row: Wannan bambancin ya ƙunshi yin amfani da kettlebell maimakon lefa, samar da nau'i daban-daban na rarraba nauyi da yiwuwar ƙara ƙalubalen motsa jiki.
• Resistance Band One Arm Bent Over Row: Wannan bambance-bambancen yana maye gurbin lefa tare da ƙungiyar juriya, wanda zai iya ba da nau'in juriya daban-daban kuma yana iya inganta sassauci da daidaito.
• Barbell One Arm Bent Over Row: Wannan bambancin yana amfani da barbell maimakon lefa, yana samar da nau'i daban-daban na rarrabawa kuma yana iya ƙara ƙalubalen motsa jiki.
• Injin Cable One Arm Bent Over Row: Ana yin wannan bambancin akan na'urar kebul, wanda zai iya samar da daidaiton matakin juriya a cikin duka motsi.

Me suna da abin da ya sanya ɗaukehawa ga Lever Hannu Daya Lankwasa akan Layi?

• Juyawa wani motsa jiki ne mai alaƙa saboda suna mai da hankali kan manyan ƙungiyoyin tsoka iri ɗaya kamar Lever One Arm Bent over Row, irin su latissimus dorsi da biceps, don haka haɓaka daidaitaccen ci gaban tsoka da haɓaka ƙarfin ja.
• Layukan Dumbbell, kama da Lever One Arm Bent over Row, kuma suna aiki da baya na sama, biceps, da kafadu, suna ba da bambance-bambancen da zai iya taimakawa hana farantin motsa jiki da tabbatar da ci gaban tsoka.