Ƙarƙashin ja-in-ja mai faɗi

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

Sakonni ga Ƙarƙashin ja-in-ja mai faɗi

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ke da alhakin tsokoki a cikin kirji, baya, da kafadu, yana ba da cikakkiyar motsa jiki na jiki. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya zaɓar wannan motsa jiki don inganta ƙarfin jiki na sama, haɓaka ma'anar tsoka, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin ja-in-ja mai faɗi

• Ɗauki ƙararrawa mai faɗin riko, inda hannayenka suka fi faɗin kafaɗa, kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
• Sannu a hankali saukar da barbell ɗin baya a kan ku a cikin motsi mai kama da baka, ajiye hannayenku kaɗan don kauce wa damuwa a kan biceps da triceps har sai kun ji mikewa a cikin kirjin ku.
• A dakata na ɗan lokaci lokacin da barbell ɗin ke sama da ƙasa, sannan dawo da barbell ɗin zuwa wurin farawa ta amfani da motsi iri ɗaya kamar baka.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye motsinku a hankali da sarrafawa don cika tsokar ku.

Lajin Don yi Ƙarƙashin ja-in-ja mai faɗi

• Riko Nisa: Rike sandar tare da fadi mai fadi, fadi fiye da fadin kafada. Kuskure na yau da kullun shine riƙe sandar kusa da juna, wanda zai iya takura wuyan hannu kuma ba zai kai ga tsokar da aka yi niyya yadda ya kamata ba.
• Motsi Mai Sarrafa: Rage sandar a hankali, motsi mai sarrafawa a bayan kan ku har sai hannayenku sun yi daidai da jikin ku. Ka guje wa kuskuren yin amfani da sauri, motsin motsa jiki, wanda zai iya haifar da rauni da rashin tasiri na tsoka.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi, kawo sandar har zuwa ƙasa sannan komawa zuwa wurin farawa. Guji kuskuren yin amfani da wani yanki na motsi kawai, wanda zai iya iyakancewa

Ƙarƙashin ja-in-ja mai faɗi Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin ja-in-ja mai faɗi?

Ee, masu farawa za su iya yin aikin motsa jiki mai faɗi mai faɗi, amma yakamata su fara da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da kyau a sami mai koyarwa na sirri ko gogaggen mutum ya jagorance su ta hanyar motsa jiki don tabbatar da suna yin shi daidai. Wannan darasi da farko yana hari ne akan ƙirji da tsokoki.

Me ya sa ya wuce ga Ƙarƙashin ja-in-ja mai faɗi?

• The Incline Wide-Grip Pullover: A cikin wannan bambance-bambancen, an saita benci a karkata, wanda ke motsa mayar da hankali zuwa babban kirji da kafadu.
• Dumbbell Wide-Grip Pullover: Maimakon yin amfani da barbell, wannan bambancin yana amfani da dumbbell, wanda zai iya samar da motsi daban-daban da tsanani.
• The Cable Wide-Grip Pullover: Wannan bambancin yana amfani da na'ura na USB maimakon ma'auni kyauta, yana ba da tashin hankali akai-akai a cikin motsi.
• Stability Ball Wide-Grip Pullover: Wannan bambancin ya haɗa da yin motsa jiki a kan ƙwallon kwanciyar hankali maimakon benci, wanda zai iya taimakawa wajen inganta daidaito da kuma shiga tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin ja-in-ja mai faɗi?

• The Incline Dumbbell Press wani motsa jiki ne da ke da alaƙa kamar yadda kuma ya fi mayar da hankali ga tsokoki na kirji, amma yana ƙara jaddada ƙirjin ƙirji, ƙirƙirar aikin ƙirjin ƙirji mai kyau lokacin da aka haɗa shi tare da raguwa mai zurfi.
• Latsa Close-Grip Bench Press yana cike da raguwa mai fa'ida ta hanyar mai da hankali kan triceps da tsokoki na kirji na tsakiya, waɗanda tsokoki ne na biyu da aka yi aiki yayin cirewa, don haka haɓaka ƙarfin gabaɗaya da ma'anar tsoka.