Maɗaukakin Ƙaƙwalwar Layi

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Deltoid Lateral
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Maɗaukakin Ƙaƙwalwar Layi

Maɗaukakin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfafa Ƙwararru wanda aka tsara don ƙaddamarwa da haɓaka tsokoki a cikin kafadu, babba na baya, da biceps. Ya dace da daidaikun mutane a duk matakan motsa jiki, yana ba da juriya mai daidaitawa dangane da band ɗin da aka yi amfani da shi. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukan yau da kullum don yuwuwar sa don inganta ƙarfin jiki na sama, matsayi, da ma'anar tsoka ba tare da buƙatar kayan aikin motsa jiki masu nauyi ba.

Yanayinta: tsammanin nuni a nuni Maɗaukakin Ƙaƙwalwar Layi

• Tsayar da baya madaidaiciya, ja band ɗin zuwa sama zuwa ga ƙirjin ku, jagora tare da gwiwar gwiwar ku kuma tabbatar da sun fi hannayenku sama da motsi.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a cikin kafadu da babba baya.
• Sannu a hankali rage band ɗin baya zuwa wurin farawa, kiyaye ikon motsi.
• Maimaita aikin don adadin maimaitawar da kuke so, tabbatar da kiyaye motsinku da santsi da sarrafa su gaba ɗaya.

Lajin Don yi Maɗaukakin Ƙaƙwalwar Layi

• Riko Mai Kyau: Riƙe ƙarshen band ɗin a kowane hannu tare da tafin hannunku suna fuskantar jikin ku. Ya kamata hannuwanku su zama ƙasa da faɗin kafada kaɗan. Ka guji riƙe band ɗin da faɗi sosai saboda wannan na iya sanya damuwa mara amfani a kafaɗunka.
• Matsalolin Sarrafa: Yayin da kuke jan band ɗin sama zuwa ga ƙirjin ku, kiyaye gwiwar gwiwar ku sama da kafaɗunku ƙasa. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba mai ƙwanƙwasa ko gaggawa ba. Motsi da sauri ko rashin sarrafawa na iya haifar da rauni ko rauni na tsoka.
• Tsaya Matsayi: Tsaya bayanku madaidaiciya kuma jigon ku yana shagaltu a duk lokacin motsa jiki. Ka guji zagaye bayanka ko jingina gaba saboda wannan na iya sanya damuwa mara nauyi a bayan ka.
• Ka guje wa Fiye da Jawo: Kar a ja

Maɗaukakin Ƙaƙwalwar Layi Tambayoyin Masu Nuna

Shi beginners za su iya Maɗaukakin Ƙaƙwalwar Layi?

Ee, masu farawa za su iya yin motsa jiki na Band Upright Row. Yana da babban motsa jiki don inganta ƙarfin kafada da na sama. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya wacce ta dace da matakin ƙarfin ku na yanzu. Kamar kowane motsa jiki, tsari mai dacewa yana da mahimmanci don hana rauni. Yana iya zama mai fa'ida a sami mai horo na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki.

Me ya sa ya wuce ga Maɗaukakin Ƙaƙwalwar Layi?

• Row fullance jeri mai nisa wani bambanci ne, wanda ya ƙunshi riko da maƙarƙashiya akan bangarori don niyya yankuna daban-daban da tsokoki na sama.
• Raƙaddamar da ke da squat tare da squat ya haɗu da ƙananan motsi tare da jere, ƙara ƙarin ƙalubale da kuma sanya ƙarin ƙa'idodin tsoka.
• Adadin Maɗaukakin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) ne inda za ka canza ja da kowane hannu, ƙara wani sashi na daidaitawa da daidaitawa ga motsa jiki.
• Aƙarshe, jere a layi tare da jujjuyawar ta waje ya ƙunshi juyawa da wuyan hannu a waje a saman jere, taimaka wajan shiga tsokoki na mulf kuma na sama.

Me suna da abin da ya sanya ɗaukehawa ga Maɗaukakin Ƙaƙwalwar Layi?

• Dumbbell Lateral Raise wani motsa jiki ne wanda ya dace da Band Upright Row da kyau. Yayin da Madaidaicin Row da farko ke kaiwa trapezius da deltoids, Lateral Raise musamman keɓewa da ƙarfafa deltoids na gefe ko 'gefe', yana taimakawa haɓaka ƙarfin kafada gabaɗaya da kwanciyar hankali.
• Barbell Bent-Over Row yana da cikakkiyar ma'auni ga Rukunin Madaidaicin Maɗaukaki. Yayin da Juyin Madaidaici ya fi mayar da hankali kan tarko na sama da kafadu, Bent-Over Row yana kai hari ga ƙananan tarkuna da na tsakiya, da kuma latissimus dorsi, yana ba da cikakkiyar motsa jiki ga dukan babba na baya.