Smith Kai tsaye Row

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Deltoid Lateral
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Smith Kai tsaye Row

The Smith Upright Row motsa jiki ne na horo mai ƙarfi wanda da farko ke kai hari ga kafadu, tarkuna, da tsokoki na baya, yana haɓaka haɓakar tsoka da juriya. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don matakan dacewa daban-daban. Mutane da yawa suna so su haɗa wannan a cikin aikin motsa jiki na yau da kullum don inganta ƙarfin jiki na sama, haɓaka matsayi, da kuma cimma karin sautin da ma'anar bayyanar jiki na sama.

Yanayinta: tsammanin nuni a nuni Smith Kai tsaye Row

• Ɗauki sandar tare da riƙon hannu, hannaye ƙasa da faɗin kafaɗa kaɗan, kuma bar sandar ta rataye a gaban jikinka.
• Ɗaga sandar kai tsaye zuwa ga haƙar ku, jagora tare da gwiwar hannu kuma ku ajiye sandar kusa da jikin ku.
• Dakata lokacin da sandar ya kai kusa da hantar ku, tabbatar da gwiwar gwiwar ku sun fi na wuyan hannu.
• Rage mashaya baya cikin yanayin sarrafawa zuwa wurin farawa, kammala maimaitawa ɗaya.

Lajin Don yi Smith Kai tsaye Row

• Motsi Mai Sarrafa: Guji motsi ko motsi mai sauri. Ɗaga sandar a hankali zuwa matakin ƙirjin ku, ajiye shi a kusa da jikin ku sosai. Dakata na ɗan lokaci a saman ɗagawa, sannan a hankali runtse sandar baya ƙasa. Wannan motsi mai sarrafawa zai taimaka maka ƙaddamar da tsokoki masu dacewa da kuma hana rauni.
• Ci gaba da Hannun Hannun Hannu: Kuskure ɗaya na gama gari don gujewa shine rashin ɗaga gwiwar gwiwar ku sosai. Ya kamata gwiwar gwiwarku su kasance mafi girma fiye da wuyan hannu yayin ɗagawa. Wannan zai tabbatar da cewa kuna shiga kafadunku da tsokoki na baya, waɗanda sune farkon maƙasudin Smith Upright Row.
• Guji lodi fiye da kima: Kar a ƙara da yawa

Smith Kai tsaye Row Tambayoyin Masu Nuna

Shi beginners za su iya Smith Kai tsaye Row?

Ee, masu farawa zasu iya yin motsa jiki na Smith Upright Row. Motsa jiki ne mai haɗaka wanda ke kai hari ga kafadu da tarko. Duk da haka, yana da mahimmanci ga masu farawa su fara da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen masu zuwa motsa jiki don tabbatar da cewa kuna yin aikin daidai.

Me ya sa ya wuce ga Smith Kai tsaye Row?

• Layin Barbell tsaye: Maimakon injin Smith, ana amfani da barbell, wanda zai iya taimakawa wajen ƙara ƙalubale da ƙarfin motsa jiki.
• Layin Madaidaicin Cable: Wannan bambancin yana amfani da na'ura ta kebul, yana ba da tashin hankali akai-akai a cikin motsi kuma yana taimakawa wajen ƙaddamar da tsokoki ta hanya daban-daban.
• Layin Madaidaicin Kettlebell: Yin amfani da kettlebells don wannan motsa jiki na iya samar da wani nau'in juriya na daban kuma yana iya taimakawa wajen haɓaka ƙarfin riko.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa: Wannan bambancin yana amfani da makada na juriya, yana mai da shi babban zaɓi ga waɗanda suke so su yi motsa jiki a gida ko yayin tafiya.

Me suna da abin da ya sanya ɗaukehawa ga Smith Kai tsaye Row?

• Barbell Shrugs: Sun dace da Smith Upright Row yayin da suke kaiwa ga tsokoki na trapezius da farko, don haka inganta ƙarfin da girman tsokoki na baya, wanda ke da mahimmanci don yin layuka masu kyau da kyau.
• Lateral Tadawa: Wannan darasi yana cike da Smith Upright Row ta hanyar keɓancewa da niyya ga deltoids na gefe, waɗanda kuma suke aiki yayin layuka madaidaiciya, suna taimakawa haɓaka kwanciyar hankali na kafaɗa da kewayon motsi.