Ƙarya Ƙarƙashin Ƙarƙashin Ƙarya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii

Sakonni ga Ƙarya Ƙarƙashin Ƙarƙashin Ƙarya

Motar da aka zage shi mai ɗaukar nauyi shine ingantaccen motsa jiki wanda ke bunkasa tsokoki na babba babba, musamman kirji, baya, da sdips. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, suna son haɓaka ƙarfin jikinsu na sama da sassauci. Wannan motsa jiki yana da ban sha'awa musamman saboda ikonsa na inganta matsayi, ƙara ma'anar tsoka, da kuma taimakawa wajen inganta aikin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Ƙarya Ƙarƙashin Ƙarƙashin Ƙarya

• Riƙe dumbbell da hannaye biyu, shimfiɗa hannuwanku gaba ɗaya sama da ƙirjin ku.
• Sannu a hankali saukar da dumbbell baya a kan ka, rike hannunka madaidaiciya, har sai nauyin ya kusan daidai da kai.
• Dakata na ɗan lokaci, sannan yi amfani da ƙirjin ku da tsokoki na hannu don ɗaga dumbbell baya zuwa wurin farawa sama da ƙirjin ku.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku a hankali da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Ƙarya Ƙarƙashin Ƙarƙashin Ƙarya

• **Motsi Mai Sarrafawa**: Sannu a hankali rage nauyi a cikin baka a bayan kai yayin da kake riƙe hannunka madaidaiciya. Ya kamata a sarrafa motsi kuma a hankali don guje wa rauni. Da zarar dumbbell ya daidaita tare da kan ku, dakata na ɗan lokaci, sannan ku ɗaga dumbbell zuwa wurin farawa ta amfani da wannan jinkirin, motsi mai sarrafawa.
• **Kiyaye Bakinka Lefi**: Kuskure ɗaya na yau da kullun shine tada baya yayin motsa jiki. Wannan zai iya sanya damuwa mara amfani a kan ƙananan baya kuma ya haifar da rauni. Koyaushe ajiye bayanka a kwanta a kan benci a duk lokacin motsa jiki.
• **A Guji Lankwasa Hannunku**: Wani kuskuren da aka saba yi shine lankwasa gwiwar hannu a lokacin

Ƙarya Ƙarƙashin Ƙarƙashin Ƙarya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarya Ƙarƙashin Ƙarƙashin Ƙarya?

Ee, masu farawa za su iya yin aikin motsa jiki na Ƙarya Ƙarya. Koyaya, yakamata su fara da ma'aunin nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don guje wa rauni. Kamar kowane sabon motsa jiki, ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsin farko.

Me ya sa ya wuce ga Ƙarya Ƙarƙashin Ƙarƙashin Ƙarya?

• Cable Lying Pullover: Wannan bambancin yana amfani da na'urar kebul wanda ke ba da juriya mai tsayi a cikin duka motsi.
• Resistance Band Liing Pullover: Wannan bambancin yana amfani da ƙungiyar juriya, wanda zai iya zama babban madadin ga waɗanda ba su da damar yin awo ko motsa jiki.
• Kwallon kafa kwance mai rauni: Wannan bambancin ya haɗa ƙwallo mai kwanciyar hankali don shigar da ƙwayoyin ku yayin da yake yin fatar jiki.
• Single-unkulla yana kwance mai ƙyalli: Wannan bambance-bambancen da ya shafi hannu ɗaya a lokaci guda, wanda zai taimaka wajen gano kuma gyara kowane irin ƙarfin rashin daidaituwa tsakanin hannayenku.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarya Ƙarƙashin Ƙarƙashin Ƙarya?

• Motsa jiki na Dumbbell Fly babban madaidaici ne ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya domin yana ƙulla tsokoki na pectoral daga wani kusurwa na daban, yana haɓaka ci gaban ƙirjin gaba ɗaya.
• Motsa jiki na Tricep Dips yana da fa'ida tare da Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa don Ƙarfafawa da Ƙarfafa Ƙarfafawa na Tricep, wanda ake amfani da su a cikin motsin motsa jiki.