Lever High Row

• 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 High Row

Lever High Row shine ingantaccen motsa jiki na sama wanda ke kaiwa hari da ƙarfafa baya, kafadu, da hannaye, yayin da kuma inganta yanayin ku. Ya dace da duka masu sha'awar motsa jiki da 'yan wasa waɗanda ke neman haɓaka ƙarfin jikinsu na sama da juriya na tsoka. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullum, za ku iya ƙara yawan ƙwayar tsoka, inganta wasan motsa jiki, da rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Lever High Row

• Tsaya suna fuskantar injin lever, ajiye ƙafafu da nisa daga kafada, kuma ku damƙe hannaye da hannaye biyu, tafukan suna fuskantar juna.
• Ja da lever zuwa gare ku, kiyaye gwiwar gwiwarku sama da layi ɗaya zuwa ƙasa, har sai hannayenku sun isa ƙirjin ku. Tabbatar ku matse ruwan kafadar ku tare lokacin da kuke ja.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa bayanku madaidaiciya kuma ainihin ku yana cikin aikin.
• Sannu a hankali saki ledar baya zuwa wurin farawa, tabbatar da motsi mai sarrafawa don kammala maimaitawa ɗaya. Maimaita wannan tsari don adadin saiti da maimaitawa da kuke so.

Lajin Don yi Lever High Row

• Daidaitaccen Riko: Tabbatar da rikon ku akan lefa daidai ne. Ya kamata hannuwanku su zama ɗan faɗi kaɗan fiye da faɗin kafaɗa. Tabbatar cewa tafin hannunku suna fuskantar juna. Kuskure na yau da kullun don gujewa shine kama lever sosai ko kuma a hankali, wanda zai haifar da asarar sarrafawa da yuwuwar rauni.
• Motsi Mai Sarrafa: Lokacin yin motsa jiki, ja lefi zuwa jikin ku a hankali da sarrafawa. A guji yin firgita ko yin amfani da kuzari don ɗaga nauyi, saboda hakan na iya haifar da ciwon tsoka ko rauni.
• Fasahar Numfashi: Ka tuna fitar da numfashi yayin da kake ja lever zuwa jikinka kuma ka shaka yayin da kake komawa wurin farawa. Numfashin da ba daidai ba

Lever High Row Tambayoyin Masu Nuna

Shi beginners za su iya Lever High Row?

Ee, masu farawa zasu iya yin motsa jiki na Lever High Row. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi don tabbatar da tsari da fasaha mai kyau. Wannan motsa jiki da farko yana kaiwa tsokoki a baya, kafadu, da hannuwa. Ana ba da shawarar koyaushe don masu farawa su sami mai horarwa na sirri ko ƙwararrun masu zuwa motsa jiki ya kula da su don guje wa duk wani rauni da zai iya faruwa.

Me ya sa ya wuce ga Lever High Row?

• Babban Layi na Cable: Wannan sigar tana amfani da injin kebul, yana ba da izinin motsi mai sauƙi da sarrafawa, kuma yana da kyau don niyya takamaiman tsoka a baya da kafadu.
• Resistance Band High Row: Wannan bambancin yana amfani da bandungiyar juriya, wacce ke ɗaukar nauyi kuma mai yawa, tana ba ku damar daidaita ƙarfin motsa jiki cikin sauƙi.
• Babban Layi na Barbell: Wannan sigar tana amfani da barbell, yana ba da babban ƙalubale saboda yana buƙatar ƙarin ƙarfi da kwanciyar hankali don ɗaga nauyi mai nauyi.
• Babban Layi na Kettlebell: Wannan bambancin yana amfani da kettlebell, wanda zai iya taimakawa inganta ƙarfin riko da ƙara ƙarin ƙalubale ga ainihin saboda siffa ta musamman da rarraba nauyi.

Me suna da abin da ya sanya ɗaukehawa ga Lever High Row?

• Lat pulldowns wani motsa jiki ne wanda ya dace da Lever High Row yayin da dukansu suka mayar da hankali kan tsokar latissimus dorsi, inganta ƙarfin jiki na sama da kuma taimakawa wajen aiwatar da motsi.
• Layin kebul ɗin da ke zaune yana da matukar dacewa ga Lever High Row kamar yadda kuma yake kaiwa ga tsokoki na tsakiya da na sama, yana haɓaka daidaitaccen ci gaban tsoka da haɓaka ƙarfin ja.