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 da alhakin tsokoki a baya, kafadu, da hannaye, yana ba da cikakkiyar motsa jiki na sama. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda za'a iya daidaita juriya don dacewa da matakan ƙarfin mutum. Mutane na iya zaɓar haɗa layin Lever Seated a cikin abubuwan 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

• Ɗauki hannayen injin tare da tafin hannunku suna fuskantar juna, tabbatar da cewa hannayenku sun cika cikakke kuma kafadunku suna annashuwa.
• Ja da hannayen zuwa jikin jikinka yayin da kake ajiye gwiwar gwiwarka kusa da jikinka da matse ruwan kafadarka tare.
• Riƙe wannan matsayi na ɗan lokaci, mai da hankali kan raguwa a cikin tsokoki na baya.
• Sannu a hankali mika hannunka zuwa wurin farawa, tsayayya da nauyi don samun cikakken shimfiɗa a cikin tsokoki na baya. Maimaita waɗannan matakan don adadin da ake so na maimaitawa.

Lajin Don yi Lever Zaune Layi

• Riko Mai Kyau: Rike hannaye tare da riko tsaka-tsaki (hannun hannu suna fuskantar juna). Ka guji kamawa sosai saboda hakan na iya haifar da kuncin hannu da wuyan hannu. Rikon naku yakamata ya kasance mai ƙarfi, amma ba matsewa sosai ba.
• Motsi Mai Sarrafa: Ka guji amfani da hanzari don ja hannunka zuwa gare ka. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma yana rage tasirin motsa jiki. Madadin haka, mayar da hankali kan yin amfani da tsokoki na baya da na hannu don jawo hannaye zuwa gare ku a hankali da sarrafawa.
• Cikakkun Motsi: Don samun mafi kyawun layin Lever Zaune, tabbatar da amfani da cikakken kewayon motsi. Wannan yana nufin cikakken ƙaddamar da hannunka a cikin matsayi na farawa da kuma jawo hannayen hannu gaba ɗaya

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 a fara da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki. Kamar kowane sabon motsa jiki, yana da mahimmanci don sauraron jikin ku kuma kada ku matsawa kanku da sauri da sauri.

Me ya sa ya wuce ga Lever Zaune Layi?

• Zauren Lever Mai Faɗin Riko: Ta amfani da riko mai faɗi, zaku iya kaiwa tsokoki a baya da kafaɗunku yadda ya kamata.
• Kusa da Lever Zaune: Wannan bambancin ya fi mai da hankali kan tsakiyar ɓangaren baya, yana ba da ƙarin motsa jiki don waɗannan tsokoki.
• A karkashin jagorancin lagon da aka kama: ta amfani da wani yanki na farin ciki, zaka iya shigar da bibiyar ka, ƙara ƙarin abubuwa a cikin aikin motsa jiki.
• Lever Seated Row with Resistance Bands: Wannan bambance-bambancen ya ƙunshi yin amfani da makada na juriya maimakon injin lefa, yana ba da nau'in juriya daban-daban da ba da damar ƙarin sassauci a cikin motsa jiki.

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

• Pull-Up wani motsa jiki ne wanda ya dace da Lever Seated Row, yayin da yake aiki da ƙungiyoyin tsoka iri ɗaya, musamman latissimus dorsi da rhomboids, inganta daidaitaccen ci gaban tsoka da inganta ƙarfin ja.
• Barbell Bent Over Row yana cike da Lever Seated Row ta hanyar kai hari ga tsokoki na baya na sama, gami da tarko da rhomboids, wanda ke taimakawa wajen haɓaka matsayi da kwanciyar hankali, mai mahimmanci don ingantaccen aiwatar da Lever Seated Row.