Lever High Row

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Lever High Row

Lever High Row wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa tsokoki na baya na sama, musamman latissimus dorsi, rhomboids, da trapezius. Kyakkyawan motsa jiki ne ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama, matsayi, da ma'anar tsoka. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don tasirinsa wajen haɓaka ƙarfin baya da gudummawarsa ga daidaitaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Lever High Row

• Ɗauki riƙon lefa tare da riƙon sama, tabbatar da cewa hannayenka ma suna da faɗin kafaɗa.
• Cire lever zuwa babban ƙirjinka yayin da kake ajiye gwiwar gwiwarka zuwa gefe da baya madaidaiciya.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa kun matse ruwan kafada tare.
• A hankali mayar da lever zuwa wurin farawa, kiyaye iko a cikin motsi don kammala maimaitawa ɗaya.

Lajin Don yi Lever High Row

• ** Ku shigar da Core da tsokoki na baya **: The lever babban jere yana aiki da tsokoki na baya, saboda haka yana da mahimmanci a gudanar da su a cikin motsa jiki. Ci gaba da ƙwaƙƙwaran ku kuma ku ci gaba da ɗan lanƙwasa a gwiwoyinku don kwanciyar hankali. Ka guji kuskuren gama gari na yin amfani da hannayenka ko kafadu da yawa, wanda zai iya kawar da hankali daga tsokoki na baya.
• **Motsin da ake sarrafawa**: Ja da lever zuwa jikinka har sai gwiwar gwiwarka sun kasance a matakin kafada, sannan a hankali komawa wurin farawa. Wannan ya kamata ya zama motsi mai sarrafawa, ba ja-gora ba. Ka guji kuskuren gaggawar motsa jiki ko yin amfani da kuzari, saboda wannan na iya haifar da rauni da ƙarancin motsa jiki.
• **Tsarin Numfashi**: Numfashi kamar

Lever High Row Tambayoyin Masu Nuna

Shi beginners za su iya Lever High Row?

Ee, masu farawa za su iya yin motsa jiki na Lever High Row, amma yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Wannan darasi da farko yana kaiwa tsokoki a baya, kafadu, da hannaye. Ana ba da shawarar koyaushe don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da fahimtar sigar daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara nauyi da maimaitawa yayin da ƙarfinsu da jimiri ya inganta.

Me ya sa ya wuce ga Lever High Row?

• Babban Layi na Cable: Wannan sigar tana amfani da injin kebul, yana ba da ci gaba da tashin hankali a cikin motsi da ikon daidaita nauyi daidai.
• Resistance Band High Row: Wannan bambance-bambancen yana amfani da makada na juriya waɗanda za su iya zama mafi šaukuwa kuma mai yawa, yana ba ku damar yin aikin a cikin saituna daban-daban.
• Babban Layi na Barbell: Wannan ya haɗa da amfani da barbell, wanda zai iya ba da damar ɗaukar nauyi masu nauyi kuma yana ƙarfafa tsokoki yadda ya kamata.
• Babban Layi na Kettlebell: Wannan bambancin yana amfani da kettlebells, wanda zai iya samar da nau'i daban-daban da rarraba nauyi, yana ba da kalubale na musamman ga motsa jiki.

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

• Rukunin Cable Cable Row wani motsa jiki ne mai alaƙa saboda yana kai hari ga tsokoki na tsakiya da na sama, amma yana ba da damar haɓaka mafi girman motsi, yana taimakawa haɓaka sassauci da juriyar tsoka tare da ƙarfi.
• Har ila yau, ja-ups suna da alaƙa yayin da suke kaiwa ga manyan ƙungiyoyin tsoka iri ɗaya kamar Lever High Row, amma kuma suna shiga biceps da goshin gaba kai tsaye, suna haɓaka ƙarfin babba da daidaito.