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 wani ƙarfin horo ne na horo wanda da farko ke kaiwa tsokoki a baya, kafadu, da hannaye, haɓaka ƙarfin jiki na sama da haɓaka matsayi. Wannan motsa jiki yana da amfani ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi zuwa matakan dacewa daban-daban. Mutane da yawa za su so su haɗa Lever High Row a cikin abubuwan yau da kullun don haɓaka ma'anar tsoka, haɓaka ƙarfin jiki na sama, da haɓaka ingantacciyar daidaitawar jiki.

Yanayinta: tsammanin nuni a nuni Lever High Row

• Ɗauki riƙon lefa tare da riƙon hannu, tabbatar da cewa hannayenku sun ɗan fi nisa da kafaɗa.
• Cire lever zuwa babban kirjinka, ajiye gwiwar gwiwarka zuwa gefe da matse ruwan kafadarka tare a saman motsin.
• Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma a hankali mayar da lever zuwa wurin farawa yayin da yake kula da motsi.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Lever High Row

• Riƙe Da Kyau: Riƙe lever tare da riko na sama, tare da hannuwanku ɗan faɗi fiye da faɗin kafaɗa. Tabbatar cewa rikon naka ya tsaya tsayin daka amma bai wuce gona da iri ba don kauce wa damuwa mara amfani a wuyan hannu da hannayenka.
• Motsi Mai Sarrafa: Lokacin yin Lever High Row, tabbatar da cire lever zuwa babban cikinka, ajiye gwiwar gwiwarka zuwa gefe. Yakamata a sarrafa motsi kuma a tsaya, ba da sauri ba ko jaki. Kuskure na yau da kullun shine yin amfani da hanzari don cire lever, wanda zai iya haifar da raunin tsoka kuma yana rage tasirin motsa jiki.
• Fasahar Numfashi: Numfashin da ya dace yana da mahimmanci yayin yin kowane motsa jiki. Ga Lever High Row, numfasa

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 don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da fahimtar motsin da ya dace. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Lever High Row?

• The Bent Over Barbell Row wani nau'i ne inda kake tsaye kuma ka jingina, yana jan kararrawa zuwa kirjin ka don haɗa baya da kafadu.
• Layin T-Bar shine bambance-bambancen da ya ƙunshi amfani da injin T-bar don ja nauyi zuwa ga ƙirjin ku, yin niyya ga ƙungiyoyin tsoka iri ɗaya.
• Juyawa Row motsa jiki ne mai nauyin jiki wanda ke kwaikwayon Lever High Row, inda zaku ja jikin ku zuwa mashaya.
• Layin Dumbbell wani bambanci ne inda kuke amfani da benci mai lebur da dumbbell, yana jan nauyi har zuwa kirjin ku yayin da yake kiyaye jikin ku.

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

• Bent Over Rows wani motsa jiki ne mai fa'ida wanda ya dace da Lever High Row saboda suna shiga ƙungiyoyin tsoka iri ɗaya, irin su lats, rhomboids, da tarkuna, suna haɓaka ƙarfi da juriyar waɗannan tsokoki.
• The Seated Cable Row motsa jiki kuma ya dace da Lever High Row yayin da yake aiki akan ƙungiyoyin tsoka iri ɗaya, musamman na baya da kafada, yana haɓaka daidaitaccen ci gaba da kuma taimakawa wajen haɓaka matsayi.