Smith One Arm 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 One Arm Row

The Smith One Arm Row wani ƙarfin horo ne wanda ke kaiwa hari da haɓaka tsokoki a baya, kafadu, da hannaye. Yana da kyakkyawar motsa jiki ga duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake ba da kwanciyar hankali, yana ba da damar mayar da hankali kan tsari da haɗin gwiwa. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙarfin jiki na sama, haɓaka ma'anar tsoka, da inganta matsayi mafi kyau.

Yanayinta: tsammanin nuni a nuni Smith One Arm Row

• Tsaya gefe zuwa sandar, ƙafafu nisan kafada, sa'annan ka ɗauki sandar da hannu ɗaya ta amfani da riƙon hannu.
• Kunna gwiwoyinku kaɗan, karkata gaba daga hips ɗin ku kuna riƙe madaidaiciyar baya, kuma bar sandar ta rataya a tsayin hannu.
• Cire sandar har zuwa jikin ku, yayin da kuke ajiye gwiwar gwiwar ku kusa da jikin ku, har sai sandar ta taɓa cikin ku.
• Rage sandar sannu a hankali zuwa wurin farawa, tabbatar da cewa kun mika hannun ku sosai, kuma ku maimaita motsi don adadin da kuke so na maimaitawa kafin ku canza zuwa ɗayan hannun.

Lajin Don yi Smith One Arm Row

• **Kiyaye Bayanka Madaidaici**: Kuskure na gama gari shine kewaya bayan baya yayin aikin motsa jiki. Wannan na iya haifar da rauni ko rauni. Tsayar da bayanka a mike kuma zuciyarka ta tsunduma cikin aikin. Wannan ba kawai zai kare baya ba amma har ma da tsokoki na tsakiya.
• **Motsin da ake Sarrafawa**: Guji motsi ko motsi mai sauri. Makullin don samun mafi yawan amfani da Smith One Arm Row shine yin motsa jiki a hankali da sarrafawa. Wannan zai tabbatar da cewa tsokoki da aka yi niyya sun kasance cikakke kuma suna hana yiwuwar raunin da ya faru.
• **Kada ku wuce gona da iri**: Lokacin jan sandar zuwa jikin jikin ku, ku guji ja shi da nisa. Yawan wuce gona da iri na iya haifar da rauni ko rauni. Ja da

Smith One Arm Row Tambayoyin Masu Nuna

Shi beginners za su iya Smith One Arm Row?

Ee, masu farawa za su iya yin motsa jiki na Smith One Arm Row muddin suna amfani da sigar da ta dace kuma su fara da nauyi mai iya sarrafawa. Ana ba da shawarar koyaushe don samun mai horar da motsa jiki ko ƙwararren ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Wannan motsa jiki na iya zama mai fa'ida sosai yayin da yake kai hari ga tsokoki a baya, kafadu, da hannaye. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma don ƙara nauyi a hankali yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Smith One Arm Row?

• Wurin zama Smith Machine One Arm Row: Wannan bambancin ya ƙunshi zama a kan benci yayin yin jeren hannu ɗaya, wanda zai iya taimakawa wajen ware lats da rage damuwa a ƙasan baya.
• Smith Machine One Arm Row tare da Resistance Makada: Ƙara maƙallan juriya zuwa na'urar Smith jeri ɗaya yana ƙara juriya a ko'ina cikin kewayon motsi, yana sa motsa jiki ya zama ƙalubale.
• Smith Machine One Arm Row tare da Juyawa: Ta hanyar ƙara juyawa zuwa layin hannu ɗaya, za ku iya shiga ainihin kuma kuyi aiki akan ƙarfin juyawa, wanda ke da amfani ga yawancin wasanni da ayyukan yau da kullum.
• A karkashin wuya

Me suna da abin da ya sanya ɗaukehawa ga Smith One Arm Row?

• Layukan Dumbbell wani kyakkyawan ƙari ne saboda suna mai da hankali kan lats, rhomboids, da tarkuna, amma ba kamar na Smith One Arm Row ba, suna buƙatar daidaitawa daga ainihin saboda ma'aunin kyauta, haɓaka ƙarfin ƙarfin gabaɗaya da daidaituwa.
• Har ila yau, ja-ups na iya haɗawa da Smith One Arm Row yadda ya kamata, yayin da suke yin niyya iri ɗaya na baya da tsokoki na hannu amma daga wani kusurwa daban, suna ba da cikakkiyar motsa jiki ga jiki na sama da inganta ƙarfin riko.