Maɗaukakin Rufe Layi

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

Sakonni ga Maɗaukakin Rufe Layi

The Band Close Grip Row wani motsa jiki ne mai matukar tasiri wanda ke kaiwa hari da kuma karfafa baya, kafadu, da tsokoki na hannu, yana mai da shi kyakkyawan zabi ga daidaikun mutane da ke da burin bunkasa karfin jikinsu na sama. Ya dace da duk matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, suna ba da ƙarancin tasiri amma mai ƙarfi. Wannan motsa jiki yana da kyawawa don jujjuyawar sa, saboda ana iya shigar da shi cikin sauƙi a cikin ayyukan motsa jiki daban-daban, da kuma ikonsa na inganta matsayi, haɓaka ma'anar tsoka, da haɓaka lafiyar gabaɗaya.

Yanayinta: tsammanin nuni a nuni Maɗaukakin Rufe Layi

• Kunna gwiwoyinku kadan kuma ku karkata gaba a kugu, ku ajiye bayanku madaidaiciya kuma kusan daidai da bene.
• Ɗauki band ɗin sama zuwa kugu, ajiye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafada tare.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a baya da biceps.
• Sannu a hankali rage band ɗin baya zuwa wurin farawa, kiyaye iko da juriya. Wannan yana kammala maimaitawa ɗaya. Maimaita motsa jiki sau da yawa kamar yadda ake buƙata.

Lajin Don yi Maɗaukakin Rufe Layi

• Matsayi Mai Kyau: Tsaya tare da ƙafafunku nisan kafada, gwiwoyi sun ɗan lanƙwasa, kuma jikin ku ya jingina gaba a kusan kusurwa 45-digiri. Wannan matsayi zai taimaka shigar da tsokoki na tsakiya da baya yadda ya kamata.
• Matsayin Hannu: Lokacin yin layi na kusa, ya kamata a sanya hannayenku kusa da juna. Kuskure na yau da kullun shine yada hannaye da nisa sosai, wanda zai iya takura wuyan hannu kuma baya kaiwa tsokoki yadda ya kamata.
• Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Madadin haka, ja band ɗin zuwa cikin ciki a hankali kuma a sarrafa shi, sannan sake sake shi tare da motsi iri ɗaya. Wannan zai taimaka wajen tafiyar da tsokoki a duk tsawon lokacin motsa jiki.
• Cikakkun Motsi: Tabbatar da cikawa

Maɗaukakin Rufe Layi Tambayoyin Masu Nuna

Shi beginners za su iya Maɗaukakin Rufe Layi?

Ee, tabbas masu farawa za su iya yin motsa jiki na Band Close Grip Row. Wannan motsa jiki hanya ce mai kyau don ƙarfafa baya, kafadu, da hannaye. Hakanan zaɓi ne mai kyau ga masu farawa saboda yana da ƙarancin tasiri kuma zaka iya daidaita juriya cikin sauƙi ta amfani da makada daban-daban ko canza kama. Duk da haka, yana da mahimmanci a koyi tsari daidai don guje wa rauni. Kuna iya yin la'akari da yin aiki tare da mai horarwa ko kallon bidiyo na koyarwa don tabbatar da cewa kuna yin aikin daidai.

Me ya sa ya wuce ga Maɗaukakin Rufe Layi?

• Band Tsaye Rufe Layi: A cikin wannan bambance-bambance, kuna kiyaye band ɗin a tsayin ƙirji kuma ku tsaya yayin yin jere, kuna mai da hankali kan matsi a cikin tsokoki na baya.
• Single-Band ROWER Single ROWERT: Wannan bambancin ya ƙunshi amfani da hannu ɗaya a lokaci ɗaya don taimakawa ware kuma ya mai da hankali da mai da hankali a kowane ɓangarenku daban-daban.
• Band Rufe Riko Row tare da Squat: Wannan bambance-bambancen yana ƙara squat zuwa jere, yana mai da shi cikakken motsa jiki wanda kuma ya shafi ƙananan jikin ku.
• Band Rufe Riko Row tare da karkatarwa: A cikin wannan bambance-bambancen, kuna ƙara juzu'i a saman jeren, wanda ke taimakawa haɓaka ainihin ku da haɓaka ƙarfin jujjuya ku.

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

• The Seated Cable Row motsa jiki ya cika Band Close Grip Row yayin da yake kai hari ga ƙungiyoyin tsoka iri ɗaya, gami da lats, rhomboids, da trapezius, amma daga wani kusurwa na daban, yana ba da ƙarin aikin motsa jiki na baya.
• The Bent Over Barbell Row wani motsa jiki ne mai alaƙa kamar yadda kuma yake mai da hankali kan tsokoki na baya da biceps, kama da Band Close Grip Row, haɓaka daidaiton tsoka da daidaito.