Smith Narrow 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 Narrow Row

The Smith Narrow Row motsa jiki ne na horarwa mai ƙarfi wanda da farko ke kai hari ga tsokoki a baya, kafadu, da hannaye, yana sa ya zama mai fa'ida ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin sama da matsayi. 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 ba da damar sarrafa nauyi da motsi. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ma'anar tsoka, inganta ingantaccen matsayi, da haɓaka ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Smith Narrow Row

• Daidaita sandar zuwa tsayin ƙirji kuma kama shi tare da ƙunƙuntaccen riko na sama, tabbatar da cewa hannayenku sun fi kusa da faɗin kafada.
• Ja sandar zuwa kirjin ku yayin da kuke ajiye gwiwar gwiwar ku kusa da jikinku, kuna matse kafadar ku tare a ƙarshen motsi.
• Riƙe na daƙiƙa ɗaya a kololuwar motsi, sannan a hankali a sake sakin sandar zuwa wurin farawa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Smith Narrow Row

• Daidaitaccen Riko: Ka kama sandar tare da kunkuntar riko, hannaye kusa da fadin kafada. Wannan yana hari tsakiyar bayan ku maimakon latsa na waje. Kuskure na yau da kullun shine amfani da riko mai faɗi, wanda ba daidai bane sigar Smith Narrow Row.
• Motsi Mai Sarrafa: Guji motsi ko yin amfani da ƙarfi don ɗaga sandar. Maimakon haka, ja sandar zuwa cikin cikin ku a hankali, motsi mai sarrafawa, sa'an nan kuma rage shi baya ƙasa kamar yadda. Wannan yana tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don yin motsa jiki kuma yana rage haɗarin rauni.
• Shiga Mahimmancin ku: Rike jigon ku a duk tsawon lokacin motsa jiki. Wannan ba kawai yana taimakawa ba

Smith Narrow Row Tambayoyin Masu Nuna

Shi beginners za su iya Smith Narrow Row?

Ee, masu farawa zasu iya yin motsa jiki na Smith Narrow Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen ɗan wasan motsa jiki ya jagorance ku ta hanyar motsa jiki a farkon ƴan lokutan don tabbatar da cewa kuna yin shi daidai. Wannan aikin yana da kyau don ƙaddamar da tsokoki a baya, musamman latissimus dorsi (lats).

Me ya sa ya wuce ga Smith Narrow Row?

• The Underhand Smith Machine Row wani bambanci ne inda kuka kama sandar tare da riko na hannun hannu, kuna niyya sassa daban-daban na tsokoki na baya.
• The One-Arm Smith Machine Row shine bambancin da ke ba ka damar mayar da hankali kan kowane gefen baya naka daban-daban, haɓaka ma'aunin tsoka da daidaitawa.
• Layin Na'ura mai Faɗin Grip Smith shine bambance-bambancen inda zaku kama sandar mafi faɗi fiye da faɗin kafaɗa, kuna niyya ga tsokoki na sama da na baya.
• The Bent-Over Smith Machine Row wani bambanci ne inda ka lanƙwasa a kugu kuma ka ja sandar zuwa cikin cikinka, ƙara ƙarfin tsokoki na baya.

Me suna da abin da ya sanya ɗaukehawa ga Smith Narrow Row?

• The Seated Cable Row motsa jiki kuma ya cika Smith Narrow Row saboda yana amfani da motsi daban-daban don yin aiki da ƙungiyoyin tsoka iri ɗaya, yana ba da cikakkiyar motsa jiki don tsokoki na baya da haɓaka juriya na tsoka.
• The Pull-Up wani motsa jiki ne wanda ya cika layin Smith Narrow. Ba wai kawai yana kai hari ga tsokoki iri ɗaya ba - lats, tarkuna, da rhomboids - har ma yana haɗa biceps da goshi, haɓaka ƙarfin jiki na sama da haɓaka aikin dacewa.