Lever kunkuntar Riko Zauren 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 kunkuntar Riko Zauren Layi

The Lever Narrow Grip Seated Row motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, inganta ƙarfin tsoka da haɓaka mafi kyawun matsayi. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙarfin baya da kwanciyar hankali, haɓaka daidaitawar jiki, da ba da gudummawa ga cikakkiyar lafiyar jiki.

Yanayinta: tsammanin nuni a nuni Lever kunkuntar Riko Zauren Layi

• Rike sandunan tare da kunkuntar riko, kiyaye tafukanku suna fuskantar juna, kuma ku zauna tsaye tare da matse bayanku a kan kushin.
• A hankali zazzage hannayen zuwa cikin cikin ku, matse ruwan kafadar ku tare da kiyaye gwiwar gwiwar ku kusa da jikin ku.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da numfashi yayin da kuke yin motsi.
• Komawa a hankali zuwa wurin farawa, yin numfashi yayin da kuke yin haka, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Lever kunkuntar Riko Zauren Layi

• Motsi Mai Sarrafa: Lokacin jan hannun zuwa jikinka, yi shi a hankali da sarrafawa. Ka guji yin firgita ko yin amfani da kuzari don ja nauyi, saboda hakan na iya takura maka baya kuma ya rage tasirin motsa jiki.
• Cikakkun Motsi: Tabbatar da tsawaita hannuwanku gabaɗaya a farkon kowane wakilin kuma ja hannun har zuwa cikin ku a ƙarshen kowane wakili. Wannan yana tabbatar da cewa kuna aiki da tsokoki ta hanyar cikakkiyar motsin su, wanda shine mabuɗin ci gaban tsoka da haɓaka ƙarfi.
• Guji Yin lodi: Kuskure ne na kowa don gwadawa da ɗaga nauyi mai yawa, wanda zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Fara da abin sarrafawa

Lever kunkuntar Riko Zauren Layi Tambayoyin Masu Nuna

Shi beginners za su iya Lever kunkuntar Riko Zauren Layi?

Ee, masu farawa za su iya yin motsa jiki na Lever Narrow Grip Seated Row, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da an yi shi daidai. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa sama da matakin dacewarku na yanzu.

Me ya sa ya wuce ga Lever kunkuntar Riko Zauren Layi?

• Wani bambance-bambancen shine Single Arm Seated Row, wanda ke ba ku damar mai da hankali a gefe ɗaya na bayanku a lokaci guda don ƙarin motsa jiki da aka yi niyya.
• The Lever Underhand Seated Row wani bambanci ne, inda zaku kama lever tare da tafukan hannayenku suna fuskantar sama don ƙaddamar da ƙananan lats da biceps yadda ya kamata.
• The Lever High Row wani bambanci ne wanda ke kaiwa ga baya na sama da na baya, yayin da kake ja da lefa zuwa kirjinka na sama maimakon ciki.
• A ƙarshe, Lever Seated Row tare da Twist bambance-bambancen ne wanda ya haɗa da jujjuyawar a ƙarshen motsi, shigar da abubuwan da suka dace da kuma samar da cikakkiyar motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Lever kunkuntar Riko Zauren Layi?

• Bent Over Rows wani motsa jiki ne mai fa'ida saboda suma suna kaiwa ga tsokoki na baya, musamman na baya, amma sun haɗa da ƙarin ƙarfafa tsokoki da haɗin gwiwa, don haka ƙara ƙarfin aiki ga aikin motsa jiki.
• Deadlifts kuma na iya haɗawa Lever Narrow Grip Seated Layuka yayin da suke niyya ga ƙungiyoyin tsoka da yawa ciki har da ƙananan baya, glutes, da hamstrings, haɓaka ƙarfin gabaɗaya da kwanciyar hankali wanda zai iya haɓaka aiki da hana rauni a cikin sauran motsa jiki.