Lever Zaune Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Lever Zaune Layi

The Lever Seated Row motsa jiki ne mai ƙarfi wanda ke tunkarar tsokoki a baya, kafadu, da hannaye, yana ba da cikakkiyar motsa jiki na sama. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda daidaitawar matakin juriya. Wannan motsa jiki yana da fa'ida musamman ga daidaikun mutane waɗanda ke neman inganta yanayin su, haɓaka ƙarfin jiki na sama, da haɓaka ma'anar tsoka, yana mai da shi muhimmin sashi na kowane daidaitaccen yanayin motsa jiki.

Yanayinta: tsammanin nuni a nuni Lever Zaune Layi

• Riƙe hannaye tare da ƙwaƙƙwaran riko, kiyaye hannayenku da faɗin kafaɗa da tafin hannunku suna fuskantar juna.
• Tsayawa baya madaidaiciya kuma kirjin ku ya ɗaga, ja hannaye zuwa cikin ciki, matsi da kafadar ku tare a ƙarshen motsi.
• Dakata na ɗan lokaci a kololuwar ƙanƙanwar, sannan a hankali mayar da hannaye zuwa wurin farawa, tabbatar da tsawaita hannayenka gabaɗaya amma ba a kulle su a gwiwar hannu ba.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Lever Zaune Layi

• Madaidaicin Matsayi: Tsaya madaidaiciyar baya a duk lokacin motsa jiki. Ka guji zagaye kafadu ko jingina baya yayin da kake ja da hannunka zuwa gare ka, saboda wannan zai iya sanya damuwa mara kyau a bayanka kuma ya rage tasirin motsa jiki. Yakamata a danne kirjinka da kyar akan kushin a koda yaushe.
• Motsi Mai Sarrafa: Ka guji amfani da hanzari don ja hannunka zuwa gare ka. Maimakon haka, yi amfani da baya, kafada, da tsokoki na hannu don sarrafa motsi. Ja hannun hannun zuwa cikin cikin ku, dakata na ɗan lokaci don matse ruwan kafadar ku tare, sannan a hankali sakin hannayen hannayen zuwa wurin farawa.
• Ka guje wa wuce gona da iri: Kada ka mika hannunka gaba daya lokacin komawa wurin farawa. Wannan zai iya

Lever Zaune Layi Tambayoyin Masu Nuna

Shi beginners za su iya Lever Zaune Layi?

Ee, masu farawa za su iya yin aikin Lever Seated Row. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari daidai kuma kauce wa rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya duba fom ɗin ku don tabbatar da cewa kuna yin aikin daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara nauyi da maimaitawa yayin da ƙarfinsu da jimiri ya inganta.

Me ya sa ya wuce ga Lever Zaune Layi?

• Layin Dumbbell ɗaya-Arm ya ƙunshi amfani da benci don tallafi, yayin yin tuƙi guda ɗaya, yin aiki ɗaya gefen jikin ku lokaci guda.
• Layin Jujjuyawar motsa jiki ne mai nauyin jiki inda kuke sanya kanku a ƙarƙashin sanda, kuna jan ƙirjin ku zuwa gare shi.
• Layin T-Bar shine bambance-bambancen da ke amfani da injin T-bar, yana ba ku damar ɗaukar nauyi masu nauyi tare da riko mai tsaka tsaki.
• Layin Cable shine wani bambance-bambancen, inda kake zama a tashar kebul kuma ka ja abin da aka makala na USB zuwa jikinka.

Me suna da abin da ya sanya ɗaukehawa ga Lever Zaune Layi?

• Lat Pulldown ya dace da Lever Seated Row ta hanyar niyya rukunin tsoka na farko, latissimus dorsi, amma daga wani kusurwa daban, wanda zai iya taimakawa haɓaka ma'anar tsoka da ƙarfi.
• The Bent-Over Barbell Row wani motsa jiki ne wanda ya dace da Lever Seated Row, kamar yadda kuma yake mayar da hankali ga tsokoki na baya, musamman rhomboids da trapezius, inganta ƙarfin baya da matsayi.