Tarkon Bar Lankwasa A jere

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Akai na kwātā
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Tarkon Bar Lankwasa A jere

Bar Bar Bent Over Row wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, kafadu, da hannaye, yayin da kuma haɗa ainihin ku tare da inganta yanayin ku. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin mutum da juriya. Mutane za su so haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙarfin jiki na sama, haɓaka daidaiton tsoka, da haɓaka ingantaccen aiki.

Yanayinta: tsammanin nuni a nuni Tarkon Bar Lankwasa A jere

• Kunna gwiwoyinku dan kadan kuma ku matsu a kugu, ku rike bayanku a mike, har sai jikin ku ya kusan daidai da kasa.
• Ka kama hannayen sandar tarko da hannayenka, tabbatar da cewa tafin hannunka suna fuskantar juna.
• Ja tarkon tarko sama zuwa kirjin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku kuma ku matse kafadar ku tare a saman motsin.
• Sannu a hankali rage sandar tarko a baya zuwa wurin farawa, kiyaye iko a cikin motsi. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Tarkon Bar Lankwasa A jere

• Motsi Mai Sarrafa: Ka guji yin firgita ko amfani da ƙarfi don ɗaga nauyi. Madadin haka, yi amfani da motsi a hankali da sarrafawa don ja sandar har zuwa tsakiyar sashin ku. Wannan zai tabbatar da cewa tsokoki suna yin aikin, ba ƙarfin ku ba, kuma zai rage haɗarin rauni.
• Tsaya Bayanku Daidai: Kuskure na gama gari shine zagaye baya yayin yin wannan darasi. Wannan zai iya sanya damuwa mara amfani a kan ƙananan baya kuma ya haifar da rauni. Madadin haka, ci gaba da bayanku madaidaiciya kuma jigon ku ya tsunduma cikin motsi.
• Shiga Mahimmancin ku: Don samun mafi kyawun ma'aunin Tarko Bent Over Row, shine

Tarkon Bar Lankwasa A jere Tambayoyin Masu Nuna

Shi beginners za su iya Tarkon Bar Lankwasa A jere?

Ee, masu farawa za su iya yin motsa jiki na Trap Bar Bent Over Row. Motsa jiki ne mai haɗaka wanda ke kaiwa baya, amma kuma yana aiki da biceps da kafadu. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don mai da hankali kan tsari da hana rauni. Hakanan ana ba da shawarar samun ƙwararrun ƙwararrun motsa jiki ko mai horar da su kula da farko don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Tarkon Bar Lankwasa A jere?

• Bar Bar Bent Over Row tare da Maƙallan Resistance: Ƙara maƙallan juriya zuwa layin sandar tarko yana ƙara tashin hankali, yana ba da ƙarin motsa jiki mai ƙalubale.
• Bar Bar Bar Lanƙwasa Sama: Ta hanyar sanya kanku akan benci mai karkata, kuna kaiwa ƙungiyoyin tsoka daban-daban kuma ku ƙara matakin wahala.
• Babban Riko Tarkon Bar Lanƙwasa Sama: Yin amfani da maɗaukaki mai faɗi akan sandar tarko yana haɗawa da latissimus dorsi da rhomboids ƙari, canza mayar da hankali ga motsa jiki.
• Bar Bar Lanƙwasa Kan Layi Tare da Riƙe Isometric: Ƙara riƙewar isometric a saman motsin jere yana ƙara lokaci ƙarƙashin tashin hankali don tsokoki, haɓaka ƙarfi da juriya.

Me suna da abin da ya sanya ɗaukehawa ga Tarkon Bar Lankwasa A jere?

• Juyawa na iya zama madaidaicin madaidaicin yayin da suke mai da hankali kan jikin na sama, musamman latissimus dorsi, wanda kuma ana yin aiki a lokacin Bar Bar Bent Over Rows, don haka yana taimakawa gabaɗayan ƙarfin baya da haɓakawa.
• Layukan Cable Seated wani motsa jiki ne mai fa'ida, yayin da suke kaiwa ga tsokoki na tsakiya da ƙananan baya, kama da Trap Bar Bent Over Rows, kuma suna iya taimakawa haɓaka matsayi da ƙarfafa ainihin.