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

Lever Seated Row shine ingantaccen motsa jiki na horarwa mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da baya, kafadu, da hannaye. Ya dace da 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. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun don inganta ƙarfin jiki na sama, haɓaka ma'anar tsoka, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Lever Zaune Layi

• Riƙe hannaye tare da riko na sama, tabbatar da mika hannunka cikakke kuma bayanka ya mike.
• Ja da hannaye zuwa jikinka yayin da kake ajiye gwiwar gwiwarka kusa da bangarorinka, mai da hankali kan matse ruwan kafadarka tare a kololuwar motsi.
• Riƙe matsayin na daƙiƙa ɗaya ko biyu don haɓaka haɗin tsoka.
• Sannu a hankali mika hannunka zuwa wurin farawa, tabbatar da kiyaye bayanka madaidaiciya kuma kula da iko a cikin motsi.

Lajin Don yi Lever Zaune Layi

• **Madaidaicin Riko:** Rike hannaye tare da riko tsaka-tsaki (hannun hannu suna fuskantar juna). Tabbatar cewa rikon naka ya tsaya tsayin daka amma bai wuce gona da iri ba don gujewa damun da ba dole ba a wuyan hannu da gaban hannunka.
• **Motsi Mai Sarrafawa:** Lokacin yin jeren lever zaune, guje wa yin gaggawar motsi. Ja hannun hannu zuwa ga jikinka, matse ruwan kafadarka tare a kololuwar motsi sannan a hankali komawa wurin farawa. Wannan jinkirin da motsi mai sarrafawa zai taimaka wajen haɓaka aikin tsoka da kuma hana rauni.
• **A guji wuce gona da iri:** Kuskuren gama gari shine wuce gona da iri a karshen motsi. Lokacin da ka ja hannaye, ka guje wa ja su a gaban jikinka. Yin wuce gona da iri na iya sanya damuwa mara amfani akan ku

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. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya kula da ƴan zama na farko don tabbatar da an yi aikin daidai. Kamar kowane motsa jiki, masu farawa yakamata su ƙara nauyi a hankali yayin da suke samun kwanciyar hankali da ƙarfi.

Me ya sa ya wuce ga Lever Zaune Layi?

• Zauren Lever Mai Faɗin Riko: Ta amfani da riko mai faɗi, za ku iya kai hari ga tsokar kafaɗar ku na sama da ta baya yadda ya kamata.
• Kusa-Krip Lever Zauren Layi: Wannan bambance-bambancen yana hari fiye da ƙananan lats da tsakiyar baya, yana ba da cikakkiyar motsa jiki na baya.
• A karkashin jagorancin rover zaune: wannan canjin yana ƙarfafa ƙananan rasun da biceps ta amfani da ƙuƙumar ƙasa.
• Lever Zauren Layi tare da Dakata: Wannan bambancin ya haɗa da tsayawa a kololuwar ƙanƙancewa, wanda zai iya taimakawa ƙara lokacin tashin hankali da haɓaka haɓakar tsoka.

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

• Barbell Bent-Over Row wani motsa jiki ne mai dacewa yayin da yake ba da tsokoki na baya kawai kamar Lever Seated Row, amma kuma yana aiki da glutes da hamstrings, inganta daidaituwa da kwanciyar hankali wanda zai iya inganta aikin Lever Seated Row.
• The Deadlift, yayin da farko ƙananan jiki da motsa jiki, kuma yana shiga tsokoki na baya, musamman ma ƙananan baya, wanda zai iya tallafawa ƙarfi da kwanciyar hankali da ake bukata don Lever Seated Row, don haka yana inganta tasirin motsi.