Smith Bent Over Row

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• 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, Pectoralis Major Sternal Head

Sakonni ga Smith Bent Over Row

Smith Bent Over Row wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa saman jiki, musamman tsokoki na baya, kuma yana ɗaukar biceps da kafadu. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda na'urar Smith ke ba da kwanciyar hankali, yana sauƙaƙa don kula da tsari mai kyau. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta matsayi, haɓaka ma'anar tsoka, da ƙara ƙarfin jiki na sama.

Yanayinta: tsammanin nuni a nuni Smith Bent Over Row

• Kunna gwiwoyinku dan kadan kuma ku jingina a kugu har sai jikin ku ya kusan yin layi daya da kasa, tabbatar da bayanku madaidaiciya.
• Ɗauki sandar tare da hannaye biyu ta yin amfani da ɗimbin riko, sanya hannuwanku ɗan faɗi fiye da faɗin kafaɗa.
• Ja sandar zuwa ga jikinka, ajiye gwiwar gwiwarka kusa da jikinka da matse ruwan kafadarka tare a saman motsin.
• Sannu a hankali rage sandar baya zuwa wurin farawa, cikakken mika hannunka, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Smith Bent Over Row

• ** Riko Mai Kyau ***: Ka riƙe sandar tare da hannayenka ɗan faɗi fiye da faɗin kafaɗa. Ya kamata tafin hannunka su kasance suna fuskantar ƙasa. Kuskure na yau da kullun shine kama sandar da faɗi sosai ko kunkuntar, wanda zai iya takura wuyan hannu kuma ya iyakance tasirin aikin.
• **Motsi Mai Sarrafawa**: Lokacin yin layi, ja sandar zuwa cikin cikin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku. Kada ku yi firgita ko amfani da ƙarfi don ɗaga nauyi, wannan na iya haifar da rauni. Madadin haka, yi amfani da sarrafawa, motsi mai santsi.
• **Tsarin Numfashi**: Numfashi yayin da kuke saukar da sandar da numfashi yayin da kuke ɗaga sandar. Numfashin da ya dace

Smith Bent Over Row Tambayoyin Masu Nuna

Shi beginners za su iya Smith Bent Over Row?

Ee, masu farawa zasu iya yin motsa jiki na Smith Bent Over Row. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar da farko don tabbatar da cewa kuna yin aikin daidai. Kamar yadda yake tare da kowane motsa jiki, sannu a hankali ƙara nauyi akan lokaci zai taimaka wajen ƙarfafa ƙarfi da hana rauni.

Me ya sa ya wuce ga Smith Bent Over Row?

• Injin Smith Underhand Bent Over Row yana canza kama zuwa hannun hannu, yana niyya ƙungiyoyin tsoka daban-daban a baya da makamai.
• Layin Pendlay Machine na Smith ya ƙunshi ɗaga sandar daga ƙasa zuwa ƙirjin ku a lanƙwasa kan matsayi, yana jaddada ƙarfin fashewa a cikin tsokoki na baya.
• Layin Injin Smith One-Arm Smith yana ba ku damar mai da hankali a gefe ɗaya na bayanku a lokaci guda, haɓaka ƙarfi da daidaituwa.
• The Smith Machine Seated Row shine bambancin inda kuke zaune akan benci kuma ku jera sandar zuwa jikin jikin ku, yana ba da damar ingantaccen motsi da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Smith Bent Over Row?

• Pull-ups wani motsa jiki ne wanda ya dace da Smith Bent Over Rows saboda suna kai hari ga latissimus dorsi da rhomboids, tsokoki waɗanda kuma ake aiki a lokacin layuka, amma daga kusurwa daban-daban kuma tare da nau'in motsi daban-daban, don haka inganta daidaitaccen ci gaban tsoka da ingantawa. ja ƙarfi.
• Zauren Cable Rows kuma na iya haɗawa da Smith Bent Over Rows yayin da waɗannan darussan ke mayar da hankali kan tsokoki na tsakiya na baya, suna ba da nau'ikan motsi daban-daban da kusurwar juriya waɗanda zasu iya taimakawa haɓaka ƙarfin baya gabaɗaya da kwanciyar hankali, da kuma taimakawa cikin mafi kyawun aikin motsa jiki. .