Lever kunkuntar Riko Zauren Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Kayayyakin kayan aiki

Sakonni ga Lever kunkuntar Riko Zauren Layi

The Lever Narrow Grip Seated Row shine motsa jiki mai ƙarfi wanda ke kaiwa tsokoki a baya, kafadu, da hannaye, yana ba da cikakkiyar motsa jiki na sama. Ya dace da daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da inganta yanayin su. Wannan motsa jiki yana da kyawawa saboda ikonsa na shiga ƙungiyoyin tsoka da yawa a lokaci ɗaya, yana inganta ma'auni na tsoka kuma yana iya haifar da ingantaccen wasan motsa jiki da motsi na yau da kullun.

Yanayinta: tsammanin nuni a nuni Lever kunkuntar Riko Zauren Layi

• Ka kama kunkuntar rikon riko da hannaye biyu, kiyaye hannayenka gaba daya da bayanka madaidaiciya.
• Ja hannun hannun zuwa cikin cikin ku ta hanyar lanƙwasa gwiwar gwiwar ku da matse ruwan kafadar ku tare, kiyaye gwiwar ku kusa da jikin ku.
• Riƙe wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin tsokoki na baya.
• A hankali mayar da hannun zuwa wurin farawa, cikakken mika hannunka da barin kafadar kafadarka su yada baya, kammala maimaita aikin.

Lajin Don yi Lever kunkuntar Riko Zauren Layi

• Riko Da Ya dace: Rike lever tare da kunkuntar riko, dabino suna fuskantar juna. Kuskure na gama gari shine kamawa da yawa ko kunkuntar, wanda zai iya sanya damuwa mara nauyi akan wuyan hannu da gwiwar hannu. Rikon naku yakamata ya zama kamar yadda hannayenku suke daidai da jikin ku lokacin da kuka ja lefi zuwa gare ku.
• Motsi Mai Sarrafa: Kar a yi tagumi ko amfani da ƙarfi don ja nauyi. Madadin haka, ja lever zuwa cikin cikin ku a hankali da sarrafawa, mai da hankali kan raguwar tsokoki na baya. Sa'an nan, sannu a hankali saki lever baya zuwa wurin farawa. Guguwa ta hanyar motsi ko yin amfani da kuzari na iya haifar da haɗin gwiwar tsoka mara tasiri da yuwuwar rauni.
• Numfasawa: Yana da mahimmanci a yi numfashi daidai yayin wannan motsa jiki. Numfashi kamar ku

Lever kunkuntar Riko Zauren Layi Tambayoyin Masu Nuna

Shi beginners za su iya Lever kunkuntar Riko Zauren Layi?

Ee, masu farawa zasu iya yin motsa jiki na Lever Narrow Grip Seated. Koyaya, yana da mahimmanci a yi amfani da ƙaramin nauyi don farawa da tabbatar da tsari mai kyau don guje wa rauni. Ana kuma ba da shawarar samun mai horarwa ko ƙwararrun masu zuwa motsa jiki da farko don tabbatar da cewa ana yin aikin daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali suna ƙara ƙarfi yayin da ƙarfinsu da fasaha suke haɓaka.

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

• Dumbbell Bent-Over Row wani bambanci ne inda kuke amfani da dumbbell maimakon lefa, samar da motsa jiki guda ɗaya wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka.
• T-Bar Row irin wannan motsa jiki ne amma yana amfani da injin T-bar, wanda zai iya taimakawa mayar da hankali ga tsokoki na baya na tsakiya yayin da yake shiga lats da biceps.
• Layin Juyawa shine bambancin nauyin jiki inda zaku ja jikinku har zuwa mashaya, wanda zai iya zama babbar hanya don haɓaka ƙarfi ba tare da buƙatar kowane kayan aiki ba.
• Resistance Band Row shine šaukuwa kuma bambance-bambancen, inda kuke amfani da band ɗin juriya maimakon lefa, yana ba ku damar motsa jiki daga ko'ina.

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

• Lanƙwasa-Over Barbell Layukan: Kama da Lever Narrow Grip Seated Layukan, wannan motsa jiki yana hari da tsokoki na baya amma kuma yana ɗaukar ainihin don kwanciyar hankali. Wannan na iya dacewa da Lever Narrow Grip Seated Row ta ƙara ƙarfin aiki mai aiki zuwa aikin motsa jiki na yau da kullun.
• Deadlifts: Ko da yake motsa jiki na fili wanda ke aiki da ƙungiyoyi masu yawa na tsoka, matattu na iya zama babban mataimaki ga Lever Narrow Grip Seated Layuka saboda suna kaiwa ga ƙananan baya da hamstrings, suna samar da daidaitaccen motsa jiki ga dukan sarkar baya.