Smith Narrow Row

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting

Sakonni ga Smith Narrow Row

Rukunin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ke da alhakin tsokoki a baya, kafadu, da makamai. Yana da manufa ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke nufin inganta ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa Smith Narrow Rows cikin ayyukan motsa jiki na yau da kullun na iya haɓaka ƙarfin ja ku, haɓaka mafi kyawun matsayi, da ba da yanayi mai sarrafawa don kammala sigar ku, yana mai da shi ƙari mai mahimmanci ga waɗanda ke neman haɓaka tsarin dacewarsu.

Yanayinta: tsammanin nuni a nuni Smith Narrow Row

• Ɗauki sandar tare da riƙon hannu, hannaye suna matsayi kaɗan kunkuntar fiye da faɗin kafada.
• Ɗaga sandar don sakin shi daga sauran, sannan ku saukar da shi zuwa kirjin ku na sama ta hanyar lanƙwasa gwiwar gwiwar ku da jan kafadar ku tare.
• Dakata na ɗan lokaci lokacin da sandar ke matakin ƙirji, yana matse tsokoki na baya.
• Sannu a hankali mika hannunka don mayar da sandar zuwa wurin farawa, tabbatar da sarrafa motsi kuma kada ka bar nauyin ya ja ka gaba.

Lajin Don yi Smith Narrow Row

• Riko Mai Kyau: Tabbatar cewa an sanya hannayenka daidai akan sandar. Ya kamata hannuwanku su zama kunkuntar fiye da fadin kafada. Riko mai faɗi zai iya haifar da motsa jiki mara tasiri da kuma yiwuwar rauni.
• Motsi masu Sarrafa: Guji motsi da sauri. Makullin samun mafi kyawun wannan darasi shine a yi shi a hankali a hankali. Ja sandar zuwa kirjin ku, riƙe na daƙiƙa guda, sannan a hankali komawa wurin farawa. Wannan ba kawai yana ƙara tashin hankali ba amma har ma yana hana rauni.
• Fasahar Numfashi: Ka tuna yin numfashi da kyau. Yi numfashi yayin da kake ja sandar zuwa kirjin ka kuma fitar da numfashi

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 a yi amfani da ma'aunin nauyi da farko kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da taimako don samun mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da cewa kuna yin aikin daidai. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Smith Narrow Row?

• The Smith Machine Bent-Over Row wani bambanci ne wanda ke kaiwa tsokoki na baya na tsakiya, musamman latissimus dorsi.
• The Underhand Smith Machine Row wani bambanci ne inda kuka kama sandar tare da tafin hannunku suna fuskantar sama, kuna niyya fiye da ƙananan lats da biceps.
• The Wide Grip Smith Machine Row wani bambanci ne wanda ke kai hari ga tsokoki na baya da kafada sosai.
• The One-Arm Smith Machine Row shine bambance-bambancen da ke ba ka damar mayar da hankali kan kowane gefen baya naka daban-daban, inganta daidaiton ƙarfi da ci gaban tsoka.

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

• The Pull-Up wani motsa jiki ne mai fa'ida wanda ya dace da layin Smith Narrow. Ba wai kawai yana aiki da tsokoki iri ɗaya ba, har ma yana haɗa biceps da tsokoki na gaba, yana haɓaka ƙarfin jiki gaba ɗaya da juriya.
• Atisayen Zauren Cable Row shima ya cika layin Smith Narrow. Yayin da yake kai hari ga tsokoki na baya guda ɗaya, wurin zama yana taimakawa wajen ware waɗannan tsokoki mafi kyau, inganta ma'anar tsoka da ƙarfi.