Ƙwaƙwalwar lanƙwasa jere

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• 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 Ƙwaƙwalwar lanƙwasa jere

Band Bent-Over Row wani motsa jiki ne mai dacewa kuma mai inganci wanda da farko ke kai hari ga tsokoki a baya, kafadu, da hannaye, yana taimakawa inganta ƙarfin jiki da matsayi. Kyakkyawan zaɓi ne ga daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin ku da matakin ƙwarewar ku. Mutane za su so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum saboda yana buƙatar kayan aiki kaɗan, ana iya yin su a ko'ina, kuma yana ba da hanya mai aminci da inganci don ginawa da sautin tsokoki na sama.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar lanƙwasa jere

• Kunna gwiwoyinku kadan kuma ku karkata gaba daga kugu, ku rike bayanku a mike, har sai jikinku ya kusa yin daidai da kasa.
• Riƙe ƙarshen band ɗin juriya da hannaye biyu, dabino suna fuskantar juna, kuma bari hannayenku su rataye kai tsaye ƙasa da kafadu.
• Ja da bandeji zuwa sama zuwa kugu, ajiye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafadar ku tare a saman motsi.
• Sannu a hankali runtse hannayen ku zuwa wurin farawa, kiyaye ikon juriya, kuma maimaita motsi don adadin maimaitawa.

Lajin Don yi Ƙwaƙwalwar lanƙwasa jere

• Riko Mai Kyau: Lokacin damke band ɗin juriya, tabbatar cewa hannayenka suna da faɗin kafaɗa. Ya kamata a riƙe band ɗin tare da dabino suna fuskantar juna. Wannan riƙon zai haɗa tsokoki na baya yadda ya kamata.
• Motsi Mai Sarrafa: Ka guje wa motsi ko motsi mai sauri wanda zai iya haifar da rauni. Madadin haka, ja band ɗin zuwa kugu a hankali, motsi mai sarrafawa. Tabbatar cewa gwiwar hannu suna kusa da jikin ku kuma ku matse kafadar ku tare a saman motsi.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, yi amfani da cikakken kewayon motsi. Wannan yana nufin ƙaddamar da hannunka gabaɗaya a cikin matakin ƙasa da ja band ɗin sama

Ƙwaƙwalwar lanƙwasa jere Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwaƙwalwar lanƙwasa jere?

Ee, mafari tabbas za su iya yin motsa jiki na lanƙwasa na Band. Wannan motsa jiki hanya ce mai kyau don ƙarfafa baya, kafadu, da makamai. Yana da mahimmanci, duk da haka, don farawa tare da ƙungiyar da ke ba da matakan juriya mai dadi kuma don tabbatar da tsari mai kyau don kauce wa rauni. Yana iya zama da amfani ga masu farawa su fara wannan motsa jiki ƙarƙashin jagorancin mai horo ko gogaggen mai zuwa motsa jiki. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Ƙwaƙwalwar lanƙwasa jere?

• Band Bent-Over Row tare da Squat: Wannan yana haɗa motsin squat kafin jere, yana aiki duka ƙasa da babba.
• Wide Grip Band Bent-Over Row: Yin amfani da riko mai faɗi yana aiki da babba da kafadu sosai.
• Rufe Riko Band Lanƙwasa-Over Row: Matsakaicin kama yana kaiwa tsakiyar baya da lats musamman.
• Band Bent-Over Row tare da karkatarwa: Ƙara juzu'i a saman motsi na jere yana haɗar da maƙasudin da tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar lanƙwasa jere?

• Lat ja-downs kuma sun dace da layuka da aka lanƙwasa, yayin da dukansu biyu suka yi niyya ga tsokar latissimus dorsi a baya, suna taimakawa wajen ƙarfafawa da sautin wannan yanki, yayin da suke haɓaka mafi kyawun matsayi da motsin kafada.
• Push-ups na iya zama kyakkyawan madaidaici don haɗa layuka da aka lanƙwasa, yayin da suke aiki da tsokoki masu gaba da juna a cikin ƙirji da hannaye, suna taimakawa daidaita ƙarfin jikin ku na sama da hana rashin daidaituwar tsoka.