Smith Bent Sama da Ƙunƙarar Layi Mai Riko

• 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 Sama da Ƙunƙarar Layi Mai Riko

The Smith Bent Over Narrow Supinated Grip Row motsa jiki ne mai ƙarfi wanda ke kaiwa bayanka, musamman latissimus dorsi, yayin da kuma haɗa biceps ɗinka da hannayen hannu. Wannan motsa jiki ya dace da masu ɗaukar nauyi da masu sha'awar motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙarfin ɗagawa a cikin wasu motsa jiki, haɓaka mafi kyawun matsayi, da ba da mafi daidaito da daidaiton jiki na sama.

Yanayinta: tsammanin nuni a nuni Smith Bent Sama da Ƙunƙarar Layi Mai Riko

• Tsaya suna fuskantar mashaya, ƙafafu da faɗin kafada. Lanƙwasa a kwatangwalo da gwiwoyi, kiyaye bayanku madaidaiciya, har sai jikin ku ya kusan daidai da ƙasa.
• Ɗauki sandar tare da ƙunƙuntaccen riko (hannun hannu), hannaye ƙasa da faɗin kafada kaɗan. Wannan shine wurin farawanku.
• Ja sandar zuwa ƙananan kirjin ku ta hanyar matse ruwan kafadar ku tare da lanƙwasa gwiwar gwiwar ku. Rike gwiwar gwiwar ku kusa da jikin ku a duk lokacin motsi.
• Sannu a hankali rage sandar baya zuwa wurin farawa, cike da mika hannunka da kafadu. Maimaita motsi don adadin da ake so.

Lajin Don yi Smith Bent Sama da Ƙunƙarar Layi Mai Riko

• Motsa jiki masu sarrafawa: Guji motsi, saurin motsi. Madadin haka, mayar da hankali kan jinkirin, sarrafa ɗagawa da saukarwa. Guguwa ta hanyar motsa jiki na iya haifar da mummunan tsari da rauni mai yuwuwa. Hakanan yana rage tasirin aikin motsa jiki yayin da yake ɗaukar ƙarfi maimakon ƙarfin tsoka.
• Kewayon Motsi: Tabbatar da tsawaita hannuwanku gabaɗaya a ƙasan motsi kuma ku ja sandar har zuwa gaɓar ku a saman. A

Smith Bent Sama da Ƙunƙarar Layi Mai Riko Tambayoyin Masu Nuna

Shi beginners za su iya Smith Bent Sama da Ƙunƙarar Layi Mai Riko?

Ee, masu farawa zasu iya yin Smith Bent Over Narrow Supinated Grip Row motsa jiki amma suna buƙatar yin hankali sosai game da tsari da fasaha don guje wa kowane rauni. Ana ba da shawarar farawa da nauyi mai sauƙi kuma a hankali haɓaka yayin da suke haɓaka ƙarfi da tsoka. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya kula da aikin don tabbatar da tsari daidai.

Me ya sa ya wuce ga Smith Bent Sama da Ƙunƙarar Layi Mai Riko?

• Dumbbell Bent Over Row wani bambanci ne inda maimakon yin amfani da barbell, kuna amfani da dumbbells, yana ba da izinin motsi mafi girma.
• T-Bar Bent Over Row shine bambancin inda kake amfani da injin T-bar, wanda zai iya taimakawa wajen ƙaddamar da tsokoki daban-daban a baya.
• Layin Cable Seated shine bambancin inda kuke zaune akan benci kuma kuyi amfani da injin kebul, wanda zai iya taimakawa mai da hankali kan tsokoki na tsakiya da ƙasa.
• Layin Juyawa shine bambancin nauyin jiki inda kuke amfani da mashaya ko madauri na TRX, jawo jikin ku zuwa mashaya, wanda zai iya taimakawa wajen inganta sarrafa jikin ku da daidaito.

Me suna da abin da ya sanya ɗaukehawa ga Smith Bent Sama da Ƙunƙarar Layi Mai Riko?

• Barbell Deadlift wani motsa jiki ne mai dacewa kamar yadda ba wai kawai yana ƙarfafa tsokoki na baya ba har ma yana haɗa dukkan sarkar baya, wanda ya haɗa da hamstrings da glutes, yana haɓaka ƙarfin jiki da kwanciyar hankali gaba ɗaya waɗanda ke da mahimmanci don yin Smith Bent Over Narrow Supinated Grip Rows.
• Har ila yau, motsa jiki na Pull-ups yana da fa'ida saboda yana kai hari ga ƙungiyoyin tsoka iri ɗaya kamar Smith Bent Over Narrow Supinated Grip Row, musamman lats da biceps, kuma yana buƙatar riko mai ƙarfi, don haka inganta ƙarfin riko da ƙarfin babba na jiki.