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Ƙungiyar Juriya ta lanƙwasa Sama da Layi Mai Tsaki

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiBakin Korewa aiki aiki.
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Ƙungiyar Juriya ta lanƙwasa Sama da Layi Mai Tsaki

Resistance Band Bent Over Neutral Grip Row shine ingantaccen motsa jiki wanda ke kai hari da ƙarfafa tsokoki a baya, kafadu, da hannaye, yayin da kuma inganta yanayin ku. Kyakkyawan motsa jiki ne ga daidaikun duk matakan motsa jiki, gami da masu farawa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum da sassauci. Wannan motsa jiki yana da amfani musamman ga waɗanda ke neman haɓaka ƙarfin jikinsu na sama, inganta daidaiton jiki, da haɓaka ingantaccen lafiyar ƙashi ba tare da buƙatar kayan aikin motsa jiki masu nauyi ba.

Yanayinta: tsammanin nuni a nuni Ƙungiyar Juriya ta lanƙwasa Sama da Layi Mai Tsaki

  • Kunna gwiwoyinku kadan kuma ku karkata gaba a kugu, ku ajiye bayanku a mike, har sai jikin ku ya kusan yin layi daya da kasa.
  • Ja da bandeji zuwa sama zuwa kugu, ajiye gwiwar gwiwar ku kusa da jikin ku, kuma ku matse ruwan kafadar ku tare a saman motsin.
  • Sannu a hankali rage hannayenku baya zuwa wurin farawa, kula da motsi don kiyaye tashin hankali a cikin band.
  • Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye nau'i ɗaya a duk lokacin motsa jiki.

Lajin Don yi Ƙungiyar Juriya ta lanƙwasa Sama da Layi Mai Tsaki

  • Motsi Mai Sarrafa: Ja da bandeji zuwa sama zuwa kugu, kiyaye gwiwar gwiwar ku kusa da jikin ku. Ka guji kuskuren fizgar gwiwar gwiwarka zuwa gefe. Ya kamata motsi ya zama jinkirin da sarrafawa, duka yayin ɗagawa da raguwa, don tabbatar da iyakar ƙwayar tsoka da kuma hana rauni.
  • Shiga Mahimmancin ku: Rike jigon ku a duk lokacin motsa jiki. Wannan ba wai kawai zai taimaka ci gaba da kwanciyar hankalin jikin ku ba amma kuma zai ƙara ƙarin ɓangaren motsa jiki zuwa tsakiyar sashin ku.
  • Kar a wuce gona da iri: Tabbatar cewa band ɗin yana da juriya mai dacewa. Ya kamata ya zama ƙalubale amma ba har ya zama dole ka wuce gona da iri ko amfani da kuzari don yin jere ba. Yawaita

Ƙungiyar Juriya ta lanƙwasa Sama da Layi Mai Tsaki Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiyar Juriya ta lanƙwasa Sama da Layi Mai Tsaki?

Ee, masu farawa za su iya yin Resistance Band Bent Over Neutral Grip Row motsa jiki. Babban motsa jiki ne don ƙarfafa baya, kafadu, da hannaye. Duk da haka, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma tabbatar da tsari mai kyau don guje wa rauni. Yayin da ƙarfi da fasaha ke haɓaka, ana iya ƙara juriya a hankali. Hakanan yana iya zama taimako ga masu farawa suyi aikin a ƙarƙashin jagorancin mai horo ko ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙungiyar Juriya ta lanƙwasa Sama da Layi Mai Tsaki?

  • Resistance Band Bent Over Wide Grip Row: A cikin wannan bambance-bambancen, kuna riƙe band ɗin tare da riko mai faɗi, wanda ke kai hari ga tsokoki na baya da kafada da ƙarfi.
  • Resistance Band Bent Over Underhand Grip Row: Wannan bambance-bambancen ya ƙunshi riƙe band ɗin tare da riko na hannu, wanda ke ba da fifiko ga biceps da goshin ku.
  • Resistance Band Bent Over Close Grip Row: Anan, kuna riƙe band ɗin tare da kamawa kusa, wanda ke kaiwa tsokoki na baya na tsakiya da lats sosai.
  • Resistance Band Bent Over Row with Squat: Wannan bambance-bambancen yana ƙara squat zuwa jere, wanda ke haɗa ƙananan tsokoki na jikin ku yayin da kuke aiki na sama.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiyar Juriya ta lanƙwasa Sama da Layi Mai Tsaki?

  • Lat Pulldowns wani motsa jiki ne na ƙarin kamar yadda kuma suke kaiwa manyan ƙungiyoyin tsoka na jiki na sama, musamman latissimus dorsi, wanda kuma ke aiki yayin Resistance Band Bent Over Neutral Grip Rows.
  • Push-ups na iya haɗawa da Resistance Band Bent Over Neutral Grip Layuka yayin da suke kai hari ga ƙungiyoyin tsoka masu adawa, musamman ƙirji da triceps, haɓaka daidaitaccen motsa jiki na sama da hana rashin daidaituwar tsoka.

Karin kalmar raɓuwa ga Ƙungiyar Juriya ta lanƙwasa Sama da Layi Mai Tsaki

  • Resistance Band Back Exercise
  • Matsakaicin Riko Row Workout
  • Bent Over Row tare da Resistance Band
  • Motsa Jiki na Ƙarfafa Baya
  • Resistance Band Rowing Exercise
  • Aikin Komawar Gida Tare da Makada
  • Neutral Riko Baya Motsa jiki
  • Resistance Band Lankwasa a kan jere
  • Fitness Band Back Exercise
  • Aikin motsa jiki na baya tare da Resistance Band