Zauren Layi mai faɗin riko

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• 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

Sakonni ga Zauren Layi mai faɗin riko

Wurin zama mai faɗin riko shine motsa jiki mai ƙarfi wanda ke kaiwa tsokoki a bayanku, musamman lats, tarkuna, da rhomboids, yayin da kuma haɗa biceps da goshin ku. Yana da fa'ida musamman ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama, matsayi, da ma'anar tsoka gabaɗaya. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na iya haɓaka aikin ku na dacewa, sauƙaƙe ayyukan yau da kullun, da ba da gudummawa ga ingantaccen tsarin jiki.

Yanayinta: tsammanin nuni a nuni Zauren Layi mai faɗin riko

• Ɗauki mashaya mai faɗi da hannaye biyu, dabino suna fuskantar ƙasa, sannan ku zauna a baya har sai hannayenku sun cika cikakke kuma bayanku ya mike.
• Ja sandar zuwa tsakiyar sashin ku ta hanyar lanƙwasa gwiwar gwiwar ku da matse ruwan kafadar ku tare, tabbatar da cewa bayanku ya tsaya tsayin daka kuma ba ku jingina da baya ba.
• Riƙe matsayi na ɗan lokaci, jin ƙanƙara a cikin tsokoki na baya.
• A hankali mayar da sandar zuwa wurin farawa, mika hannunka cikakke da kiyaye iko, kammala maimaitawa ɗaya. Maimaita wannan don adadin maimaitawa da ake so.

Lajin Don yi Zauren Layi mai faɗin riko

• Motsi Mai Sarrafa: Lokacin yin aikin, tabbatar da cewa motsin ku yana jinkiri da sarrafawa. Ka guji yin amfani da ƙarfi don cire nauyi, saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na baya da hannu don ja nauyi zuwa gare ku.
• Rike: Rike sandar tare da riko mai faɗi, hannaye sun ɗan fi faɗin kafaɗa. Tabbatar cewa tafin hannunku suna fuskantar ƙasa. Kuskure na gama gari shine kama sandar da kunkuntar, wanda zai iya takura wuyan hannu kuma ya rage tasirin aikin.
• Matsayin Motsi: Ja sandar zuwa cikin cikin ku yayin matse ruwan kafada tare. Guji kuskuren gama gari na ja da sandar yanki kawai, wanda zai iya

Zauren Layi mai faɗin riko Tambayoyin Masu Nuna

Shi beginners za su iya Zauren Layi mai faɗin riko?

Ee, mafari tabbas za su iya yin motsa jiki na Seated Wide-grip Row. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar yadda yake tare da kowane motsa jiki, a hankali ƙara nauyi akan lokaci yayin da ƙarfi da fasaha ke inganta shine mafi kyawun hanya.

Me ya sa ya wuce ga Zauren Layi mai faɗin riko?

• Zauren Layi Kusa da Kusa: Wannan bambancin ya ƙunshi haɗa hannuwa kusa da juna, wanda ke ƙara ba da fifiko ga tsokoki na baya na tsakiya.
• Zauren Layi Mai Faɗin Riko tare da Ƙungiyoyin Resistance: Wannan bambancin yana amfani da makada na juriya maimakon na'urar kebul, yana ba da damar mafi girman kewayon motsi da ƙara kunna tsoka.
• Hannun Hannu Daya Zama Mai Faɗin Riko: Wannan bambancin ya ƙunshi yin motsa jiki da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen gyara rashin daidaituwar tsoka.
• Zauren Layi mai faɗin riko tare da Dakata: Wannan bambancin ya haɗa da tsayawa a kololuwar ƙanƙancewa, wanda ke ƙara lokacin tashin hankali kuma yana iya haifar da haɓakar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Zauren Layi mai faɗin riko?

• Barbell Deadlift wani motsa jiki ne mai dacewa, saboda ba wai kawai yana ƙarfafa tsokoki na baya ba amma kuma yana haɗa dukkan sarkar na baya (ciki har da glutes da hamstrings), wanda ke taimakawa wajen kiyaye yanayin da ya dace a lokacin Seated Wide-grip Row.
• The Bent-over Barbell Row yana da amfani mai amfani ga aikin motsa jiki na yau da kullum saboda yana kaiwa ga tsokoki na baya kamar Seated Wide-grip Row, amma yana ƙara wani ɓangare na kwanciyar hankali da ƙananan ƙarfin baya, waɗanda suke da mahimmanci ga ƙarfin jiki gaba ɗaya daidaitawa.