Lever Lankwasa akan Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wurin roba.
• 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 Lankwasa akan Layi

Lever Bent Over Row wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, kafadu, da hannaye, yana haɓaka mafi kyawun matsayi da haɓaka ƙarfin jiki gabaɗaya. Yana da kyakkyawan aikin motsa jiki don duka novices da masu sha'awar motsa jiki na motsa jiki kamar yadda za'a iya daidaita shi cikin sauƙi dangane da nauyi da wahala. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙarfin jiki na sama, haɓaka ma'anar tsoka, da tallafawa motsin aiki a rayuwar yau da kullum.

Yanayinta: tsammanin nuni a nuni Lever Lankwasa akan Layi

• Kunna gwiwoyinku dan kadan kuma kawo jikinku gaba ta hanyar lankwasa a kugu; ci gaba da lankwasa har sai jikinka ya kusa yin layi daya da kasa. Tabbatar kiyaye bayanka madaidaiciya.
• Yanzu, yayin da kake ajiye gangar jikin a tsaye, ɗaga barbell zuwa gare ku. Tsaya gwiwar gwiwar ku kusa da jikin ku don tabbatar da cewa kuna amfani da tsokoki na baya ba hannun ku don ɗaga nauyi ba.
• Rike na ɗan lokaci a saman motsi, matse tsokoki na baya, sannan sannu a hankali rage barbell baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Lever Lankwasa akan Layi

• Motsi Mai Sarrafa: Guji motsin motsi. Makullin samun mafi kyawun wannan darasi shine a yi shi ta hanyar da aka sarrafa. Ja lever zuwa kirjin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku, sannan ku runtse shi a hankali. Wannan yana taimakawa wajen tabbatar da cewa tsokoki suna cikin tashin hankali na tsawon lokaci, yana haifar da sakamako mafi kyau.
• Kada ku yi gaggawa: Mutane da yawa sukan yi gaggawar motsa jiki, amma wannan na iya haifar da sigar da ba ta dace ba kuma yana iya haifar da rauni. Ɗauki lokaci, mayar da hankali kan motsi, kuma tabbatar da cewa kuna yin shi daidai.
• Guji Yin lodi: Wani kuskuren gama gari shine amfani da nauyi mai yawa. Wannan na iya haifar da damuwa

Lever Lankwasa akan Layi Tambayoyin Masu Nuna

Shi beginners za su iya Lever Lankwasa akan Layi?

Ee, masu farawa za su iya yin Lever Bent over Row motsa jiki, amma yana da mahimmanci don farawa da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami wani mai ilimi, kamar mai horar da kai, don jagorantar ta hanyar daidai tsari da fasaha. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da ƙwarewa ke haɓaka.

Me ya sa ya wuce ga Lever Lankwasa akan Layi?

• Lever low-over jere tare da underhand rijiyar, ta amfani da wani lankwasa underhand, zaka iya kaiwa tsokoki daban-daban a baya, musamman ƙananan ƙananan latsawa.
• Lever Bent-Over Row with Wide Grip: Wannan bambance-bambancen yana ba ku damar ƙaddamar da tsokoki na baya na sama, gami da rhomboids da tarkuna na sama.
• Lever Bent-Over Row tare da Close Grip: Maƙarƙashiya na kusa yana mai da hankali kan tsokoki na baya na tsakiya da lats.
• Zauren Lever Bent-Over Row: Ana yin wannan bambancin yayin da ake zaune, yana rage damuwa a ƙananan baya da kuma mai da hankali kan tsokoki na sama da na tsakiya.

Me suna da abin da ya sanya ɗaukehawa ga Lever Lankwasa akan Layi?

• Pull-ups babban motsa jiki ne na abokin tafiya zuwa Lever Bent over Row yayin da suke aiki na jiki na sama, musamman baya da biceps, wanda zai iya taimakawa wajen inganta ƙarfin riko da juriyar jiki na sama.
• Layukan Cable Seated suma suna haɓaka Lever Bent over Row yayin da su biyun ke mai da hankali kan tsokoki na baya na tsakiya, suna ƙarfafa kyakkyawan matsayi da haɓaka ƙarfi da ma'anar tsokar baya.