Lever Single Arm Tsakakkiyar Riko Wurin zama

• 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 Single Arm Tsakakkiyar Riko Wurin zama

The Lever Single Arm Neutral Grip Seated Row shine motsa jiki mai ƙarfi wanda ke kaiwa ga tsokoki a baya, kafadu, da hannaye. Kyakkyawan motsa jiki ne 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. Wannan motsa jiki yana da amfani ga waɗanda suke so su inganta ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da inganta matsayi mafi kyau.

Yanayinta: tsammanin nuni a nuni Lever Single Arm Tsakakkiyar Riko Wurin zama

• Ɗauki hannun lever da hannu ɗaya a cikin tsaka tsaki (hannun yana fuskantar ciki) kuma tabbatar da mika hannunka sosai.
• Ja hannun lefa zuwa jikinka, mai da hankali kan matse tsokoki na baya da kuma kiyaye gwiwar gwiwarka kusa da jikinka.
• Dakata na ɗan lokaci lokacin da hannun yana kusa da ciki, sannan sannu a hankali mika hannunka zuwa wurin farawa, tabbatar da sarrafa motsi.
• Maimaita wannan tsari don adadin maimaitawa da kuke so kafin canzawa zuwa ɗayan hannu.

Lajin Don yi Lever Single Arm Tsakakkiyar Riko Wurin zama

• Motsi Mai Sarrafa: Guji motsi ko amfani da ƙarfi don ja da lefa. Wannan na iya haifar da raunin baya da kafada kuma yana rage tasirin motsa jiki. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Ja da lever zuwa gare ku ta amfani da tsokoki na baya, dakata na ɗan lokaci, sannan a hankali komawa wurin farawa.
• Daidaitaccen Riko: Tabbatar cewa rikon naka ya tsaya tsayin daka amma bai wuce gona da iri ba, saboda hakan na iya raunana wuyan hannu. Ya kamata tafin hannunku su kasance suna fuskantar juna (rikon tsaka tsaki).
• Cikakkun Motsi: Tabbatar da tsawaita hannunka gabaki ɗaya a matsayi na gaba kuma ja ledar gabaɗaya a cikin wurin tuƙi. Motsi na juzu'i ba zai haɗa tsokoki cikakke ba kuma zai iya iyakance abubuwan da kuka samu. 5

Lever Single Arm Tsakakkiyar Riko Wurin zama Tambayoyin Masu Nuna

Shi beginners za su iya Lever Single Arm Tsakakkiyar Riko Wurin zama?

Ee, masu farawa za su iya yin aikin Lever Single Arm Neutral Grip Seated Row motsa jiki. Koyaya, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi don tabbatar da cewa suna amfani da tsari daidai kuma don guje wa rauni. Hakanan yakamata su yi la'akari da samun jagora daga mai horarwa ko gogaggen masu zuwa motsa jiki don tabbatar da cewa suna yin aikin daidai. Kamar kowane sabon motsa jiki, yana da mahimmanci a ci gaba a hankali, ƙara nauyi da ƙarfi yayin da ƙarfi da jimiri suka inganta.

Me ya sa ya wuce ga Lever Single Arm Tsakakkiyar Riko Wurin zama?

• Cable Single Arm Seated Row wani bambanci ne inda kake amfani da na'urar kebul, wanda zai iya samar da tashin hankali akai-akai a duk faɗin motsi.
• Za a iya yin Resistance Band Single Arm Row a ko'ina tare da ƙungiyar juriya, yana mai da shi babban zaɓi don motsa jiki na gida ko lokacin tafiya.
• Acline Becline Seto ROARS shine bambancin inda kake yin motsa jiki a cikin benci na duniya, wanda zai iya taimaka wajen ware tsokoki a babba.
• The Smith Machine Single Arm Row shine bambancin inda kuke amfani da injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali da taimako don mai da hankali kan tsokoki da aka yi niyya.

Me suna da abin da ya sanya ɗaukehawa ga Lever Single Arm Tsakakkiyar Riko Wurin zama?

• Bent-Over Barbell Row wani motsa jiki ne wanda ya haɗu da kyau tare da Lever Single Arm Neutral Grip Seated Row. Wannan motsa jiki yana kaiwa ga tsokoki na baya a cikin irin wannan hanya amma kuma yana shiga ƙananan baya da hamstrings, yana inganta ƙarfin baya da kwanciyar hankali.
• Dumbbell Bicep Curls na iya zama mai dacewa ga Lever Single Arm Neutral Grip Seated Row yayin da suke keɓance biceps na musamman, waɗanda tsokoki ne na biyu da ke cikin jeri na zaune. Ta hanyar ƙarfafa biceps, za ku iya haɓaka aikin ku kuma ku hana rashin daidaituwa na tsoka.