Nakiyya Daya Hannu Ta Lankwasa-Sama Da Layin Bench

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

Sakonni ga Nakiyya Daya Hannu Ta Lankwasa-Sama Da Layin Bench

Landminine hannu daya hannu mai lanƙwasa-sama da benci mai ƙarfi ne mai ƙarfi mai ƙarfi wanda ke haifar da tsokoki da kuma ci gaba da kafada. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ƙarfin daidaitacce. Wannan aikin yana da kyawawa ga waɗanda ke da niyyar inganta ƙarfin jikinsu na sama, ma'anar tsoka, da kwanciyar hankali yayin da suke haɓaka mafi kyawun matsayi da rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Nakiyya Daya Hannu Ta Lankwasa-Sama Da Layin Bench

• Sanya wani lebur benci daidai gwargwado ga barbell, sannan ku tsaya a gefe ɗaya na benci kuma ku lanƙwasa, sanya gwiwa ɗaya da hannun gefe ɗaya akan benci don tallafi.
• Ɗauki saman barbell da hannun kyauta, tabbatar da mika hannunka cikakke kuma baya ya mike.
• Ja lanƙwasa sama zuwa jikin jikinka, ajiye gwiwar gwiwarka kusa da jikinka da matse tsokoki na baya a saman motsin.
• Sannu a hankali saukar da barbell baya zuwa wurin farawa, kiyaye iko a cikin motsi, kuma maimaita adadin maimaitawa da ake so kafin canza bangarorin.

Lajin Don yi Nakiyya Daya Hannu Ta Lankwasa-Sama Da Layin Bench

• Nauyin Da Ya dace: Kada a fara da nauyi mai nauyi. Makullin wannan motsa jiki shine tsari daidai, ba adadin nauyi ba. Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da kuke jin daɗin motsa jiki.
• Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Maimakon haka, yi aikin motsa jiki tare da jinkirin, motsi masu sarrafawa. Wannan yana tabbatar da cewa tsokoki da aka yi niyya sun kasance cikakke kuma suna rage haɗarin rauni.
• Cikakkun Motsi: Tabbatar cewa kuna jan kararrawa har zuwa ƙirjin ku kuma cika hannunku a ƙasan motsi. Wannan zai tabbatar da cewa kuna samun cikakkiyar fa'idar motsa jiki.
• Yi amfani da Bench don Tallafawa: Wasu

Nakiyya Daya Hannu Ta Lankwasa-Sama Da Layin Bench Tambayoyin Masu Nuna

Shi beginners za su iya Nakiyya Daya Hannu Ta Lankwasa-Sama Da Layin Bench?

Ee, masu farawa za su iya yin aikin motsa jiki na Landmine One Arm Bent-Over Bench Row, amma yana da mahimmanci a fara da nauyin da za a iya sarrafawa kuma a mai da hankali kan tsari don hana rauni. Hakanan yana da kyau a sami mai koyarwa ko ƙwararren mutum ya duba ya gyara fom ɗin ku idan ya cancanta. Wannan motsa jiki yana da amfani don haɓaka ƙarfin baya, kafada, da ƙarfin hannu. Duk da haka, idan kuna da wasu sharuɗɗa ko raunin da ya faru, musamman a baya ko kafadu, ya kamata ku tuntuɓi mai sana'a na kiwon lafiya kafin yunƙurin sababbin motsa jiki.

Me ya sa ya wuce ga Nakiyya Daya Hannu Ta Lankwasa-Sama Da Layin Bench?

• Layin T-Bar na ƙasa: Wannan bambancin ya ƙunshi yin amfani da hannaye biyu don ɗaga sandar, wanda zai iya ba da damar yin nauyi mai nauyi da haɗin tsoka daban-daban.
• Landmine Single-Holding Single jere
• Landline Daya hannu Bent-kan layi tare da juyawa: Wannan bambancin yana ƙara haɗin gwiwa ga motsa jiki, taimaka wajan yin tsokoki na oblique tare da baya tare da baya.
• Landline Daya hannu Bent-kan layi tare da iso riƙe: A cikin wannan bambance-bambancen, ka riƙe mashaya a saman yunkuri na 'yan secondsan seconds don ƙara lokaci a cikin tashin hankali da haɓaka tsoka tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Nakiyya Daya Hannu Ta Lankwasa-Sama Da Layin Bench?

• T-Bar Row wani motsa jiki ne da ke da alaƙa wanda kuma ya shafi tsokoki na baya, amma yana haɗa hannu biyu a lokaci guda, yana ba da daidaiton motsa jiki da kuma taimakawa wajen inganta ƙarfin gabaɗaya da ƙima.
• The Seated Cable Row motsa jiki ya cika Landmine One Arm Bent-Over Bench Row ta hanyar kai hari ga ƙungiyoyin tsoka iri ɗaya amma a cikin wurin zama, wanda zai iya taimakawa wajen ware tsokoki yadda ya kamata da inganta matsayi.