Lever Reverse Riko Tsaye

• 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 Reverse Riko Tsaye

Lever Reverse Grip Tsayayyen Layi wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya na sama, kafadu, da biceps. Yana da kyakkyawan zaɓi ga 'yan wasa, masu gina jiki, ko duk wanda ke neman haɓaka ƙarfin jikinsu na sama da inganta yanayin su. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka ma'anar tsoka, haɓaka ingantacciyar daidaitawar jiki, da haɓaka aikin gabaɗaya.

Yanayinta: tsammanin nuni a nuni Lever Reverse Riko Tsaye

• Ɗauki sandar lever da hannaye biyu ta yin amfani da juyi riko (hannun hannu suna fuskantarka) kuma kiyaye hannayenka gabaɗaya.
• Ja lever zuwa kirjin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku kuma ku matse ruwan kafada tare.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a cikin babba da kafadu.
• A hankali mayar da lever zuwa wurin farawa, tabbatar da sarrafa motsi don kauce wa rauni. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Lever Reverse Riko Tsaye

• Matsayin Da Ya dace: Tsaya madaidaiciyar baya da ɗan lanƙwasa gwiwoyi a duk lokacin motsa jiki. Ka guji zagaye bayanka ko jingina da nisa gaba ko baya. Wannan na iya haifar da rauni ko rauni.
• Motsi Mai Sarrafa: Yana da mahimmanci a gudanar da aikin a hankali da sarrafawa. Guji motsin motsi ko amfani da ƙarfi don ɗaga lefa. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
• Matsayin Motsi: Tabbatar cewa kuna jan lefa har zuwa ƙirjin ku da kuma shimfiɗa hannuwanku gaba ɗaya akan hanyar ƙasa. Kuskure na yau da kullun ba shine kammala cikakken motsi ba, wanda ya rage tasirin motsa jiki.
• Numfashi: Tuna

Lever Reverse Riko Tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Lever Reverse Riko Tsaye?

Ee, masu farawa zasu iya yin motsa jiki na Lever Reverse Grip Vertical Row, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Wannan motsa jiki da farko yana kaiwa tsokoki a baya, kafadu, da biceps. Ana ba da shawarar koyaushe don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar aiwatarwa lokacin da kuke farawa.

Me ya sa ya wuce ga Lever Reverse Riko Tsaye?

• The Barbell Reverse Grip Row wani bambanci ne wanda ke amfani da barbell, yana ba da ƙalubale daban-daban da kuma shigar da tsokoki daban-daban.
• The Cable Reverse Grip Vertical Row shine irin wannan motsa jiki amma yana amfani da na'ura na USB, yana ba da tashin hankali akai-akai a cikin motsi.
• Resistance Band Reverse Grip Row shine babban madadin ga waɗanda suka fi son yin aiki a gida ko kuma suna kan tafiya, saboda yana buƙatar ƙaramin kayan aiki.
• The Smith Machine Reverse Grip Row wani bambanci ne wanda ke amfani da injin Smith, yana ba da izinin motsi mai sarrafawa da ikon mai da hankali kan tsari.

Me suna da abin da ya sanya ɗaukehawa ga Lever Reverse Riko Tsaye?

• Lat Pulldowns: Kamar Lever Reverse Grip Vertical Row, wannan darasi kuma yana hari da tsokoki na latissimus dorsi a bayanku, yana taimakawa wajen haɓaka ƙarfin baya da haɓaka ƙarfin ku na yin layi a tsaye.
• Layukan Cable Masu Zaune: Motsa jiki na kebul ɗin da ke zaune yana yin hari ga ƙungiyar tsoka iri ɗaya kamar Lever Reverse Grip Vertical Row, gami da lats da biceps, kuma yana haɗa ainihin ku, ta haka yana haɓaka ƙarfin tuƙin gaba ɗaya da kwanciyar hankali.