Nauyin Jiki Tsaye Kusa da Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• 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 Nauyin Jiki Tsaye Kusa da Layi

Matsayin Jiki Tsaye Kusa-da-riko Row shine ingantaccen motsa jiki wanda ke hari da ƙarfafa tsokoki na baya, biceps, kuma yana haɓaka ƙarfin babba na gaba ɗaya. Ya dace da daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke son haɓaka ƙarfin jikinsu na sama ba tare da amfani da kayan motsa jiki masu nauyi ba. Wannan motsa jiki ba kawai dacewa ba ne kamar yadda ba ya buƙatar kayan aiki, amma kuma yana haɓaka ƙarfin tsoka, yana inganta matsayi mafi kyau, kuma za'a iya haɗa shi cikin kowane motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Nauyin Jiki Tsaye Kusa da Layi

• Mika hannuwanku a gabanku kuma ku kama sandar tare da tafin hannunku suna fuskantar juna, ku riƙe hannayenku kusa da juna.
• Jingina baya, kiyaye jikin ku madaidaiciya da diddige a ƙasa, har sai hannayenku sun cika cikakke kuma suna tallafawa nauyin ku.
• Ja jikinka zuwa sandar ta lanƙwasa gwiwar gwiwarka da matse ruwan kafadarka tare, kiyaye jikinka madaidaiciya a duk lokacin motsi.
• Sannu a hankali shimfiɗa hannuwanku kuma ku jingina baya don komawa wurin farawa, tabbatar da kula da kulawa da kiyaye jikin ku a madaidaiciya yayin duk aikin.

Lajin Don yi Nauyin Jiki Tsaye Kusa da Layi

• Shiga Mahimmancin ku: Tabbatar da shigar da jigon ku a duk lokacin motsa jiki. Wannan ba kawai yana taimakawa wajen kiyaye daidaito ba amma yana ƙarfafa tsokoki na ciki. Kuskure na yau da kullun shine manta game da ainihin kuma mayar da hankali ga motsin hannu kawai.
• Motsi Mai Sarrafa: Guji motsi ko motsi mai sauri. Madadin haka, ja sandar zuwa kirjin ku a hankali, motsi mai sarrafawa, sannan sake sake shi tare da motsi iri ɗaya. Motsi mai sauri ko mara sarrafa na iya haifar da ƙunƙun tsoka kuma ba zai yi aiki yadda ya kamata ba.
• Cikakkun Motsi: Don samun mafi kyawun wannan darasi, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Wannan

Nauyin Jiki Tsaye Kusa da Layi Tambayoyin Masu Nuna

Shi beginners za su iya Nauyin Jiki Tsaye Kusa da Layi?

Ee, masu farawa za su iya yin motsa jiki Tsaye Tsaye Kusa da Jiki. Koyaya, yana da mahimmanci don farawa da ƙaramin ƙarfi kuma a hankali ƙara shi yayin da ƙarfin ku da jimirinku suka inganta. Hakanan, tsari mai kyau da fasaha suna da mahimmanci don hana raunin da ya faru. Wataƙila kuna son samun ƙwararrun ƙwararrun ƙwararrun ƙwararrun da za su jagorance ku da farko don tabbatar da cewa kuna yin aikin daidai.

Me ya sa ya wuce ga Nauyin Jiki Tsaye Kusa da Layi?

• Layin Australiya Nauyin Jiki: A cikin wannan sigar, kuna riƙe da sandar ƙararrawa ko injin Smith wanda aka saita a tsayin kugu tare da riƙon hannun hannu, kina da baya tare da jikinku madaidaiciya, sannan ku ja kirjin ku zuwa sandar.
• Layi Nauyin Jiki Mai Hannu Guda Guda: Wannan bambancin ƙalubale yana buƙatar ku yi aikin motsa jiki ta amfani da hannu ɗaya lokaci ɗaya, ƙara buƙata akan ainihin ku da ma'auni.
• Layin Nauyin Jiki Maɗaukakin Ƙafa: Don wannan bambancin, kuna ɗaga ƙafafunku akan benci ko akwati, wanda ke ƙara wahala ta ƙara ƙarin juriya da shigar da ainihin ku.
• Layin Zoben Nauyin Jiki: Wannan sigar tana amfani da zoben motsa jiki maimakon mashaya, wanda ke ƙara wani ɓangaren rashin kwanciyar hankali kuma yana buƙatar ƙarin haɗin gwiwa daga tsokoki masu daidaitawa.

Me suna da abin da ya sanya ɗaukehawa ga Nauyin Jiki Tsaye Kusa da Layi?

• Push-ups: Yayin da tura-ups da farko ke kaiwa ga ƙirji da triceps, suna kuma haɗar da tsokoki na tsakiya da ƙananan baya, suna haɗa nauyin Jiki Tsaye Tsaye Kusa da Layi ta hanyar samar da daidaito, cikakken motsa jiki.
• Layukan Dumbbell: Kamar Matsayin Jiki Tsaye Kusa da Riko, Layukan Dumbbell suma suna kai hari ga tsokoki na baya da biceps, amma suna ba da damar juriya mai daidaitawa, suna mai da shi motsa jiki na gaba ga waɗanda ke neman ƙara ƙarfin su a hankali.