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Lankwasa Kan Layi

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiWurin roba.
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Lankwasa Kan Layi

Bent Over Row wani motsa jiki ne mai ƙarfi wanda ke da alhakin tsokoki a baya, ciki har da latissimus dorsi da rhomboids, amma kuma yana aiki da biceps da kafadu. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba da neman inganta ƙarfin jikinsu da matsayi. Jama'a na iya zaɓar wannan motsa jiki don tasirinsa wajen haɓaka ma'anar tsoka, haɓaka mafi kyawun matsayi, da mahimmancinsa a cikin motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Lankwasa Kan Layi

  • Lanƙwasa a kugu yayin da yake riƙe da baya madaidaiciya, har sai juzu'in ku ya kusan daidai da ƙasa.
  • Riƙe dumbbells a tsayin hannu kai tsaye ƙasa da kafadu tare da tafin hannunku suna fuskantar juna.
  • Ja da dumbbells zuwa kirjin ku ta hanyar lanƙwasa gwiwar gwiwar ku da matse ruwan kafadar ku tare.
  • A hankali rage dumbbells baya zuwa wurin farawa, kammala maimaita guda ɗaya. Maimaita wannan don adadin maimaitawa da ake so.

Lajin Don yi Lankwasa Kan Layi

  • **Madaidaicin Riko**: Ka riƙe barbell ko dumbbells da hannayenka sama da faɗin kafaɗa kawai. Kuskure na yau da kullun shine kamawa da yawa ko kunkuntar, wanda zai iya iyakance kewayon motsi da ingancin aikin.
  • **Motsi Mai Sarrafa**: Ja da ƙwanƙwasa ko ƙwanƙwasa zuwa ga ƙirjin ku, tare da kiyaye gwiwar gwiwar ku kusa da jikin ku. Matse kafadar ku tare a saman motsi. Rage ma'aunin nauyi baya tare da sarrafawa. Ka guje wa firgita ko yin amfani da hanzari don ɗaga ma'aunin nauyi, saboda wannan na iya ƙara haɗarin rauni kuma yana rage tasirin tasirin.

Lankwasa Kan Layi Tambayoyin Masu Nuna

Shi beginners za su iya Lankwasa Kan Layi?

Ee, tabbas masu farawa za su iya yin motsa jiki na Bent Over 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 wani mai ilimi game da horon nauyi, kamar mai horar da kai, lura da bayar da ra'ayi akan fom ɗin ku. Sannu a hankali ƙara nauyi yayin da ƙarfin ku da sifofinku suka inganta.

Me ya sa ya wuce ga Lankwasa Kan Layi?

  • Layin Jujjuya: Ana yin haka ta hanyar sanya kanku a ƙarƙashin maƙarƙashiya wanda aka kafa a wani tsayi, sannan ku ja kirjin ku zuwa sandar.
  • Pendlay Row: Mai suna bayan kocin ɗaga nauyi Glenn Pendlay, wannan sigar ta ƙunshi ɗaga ƙararrawa daga ƙasa zuwa ƙirjin ku a lanƙwasa kan matsayi.
  • Yates Row: Shahararren mai ginin jiki Dorian Yates, wannan bambance-bambancen ya ƙunshi mafi girman matsayi na jiki da jujjuya riko a kan barbell.
  • Layin Cable Seated: Ana yin wannan akan na'urar layin layin USB zaune, inda za ku ja igiya mai nauyi zuwa jikin ku yayin da kuke ajiye bayanku tsaye.

Me suna da abin da ya sanya ɗaukehawa ga Lankwasa Kan Layi?

  • Ƙunƙasa na iya haɗawa da Bent Over Rows ta hanyar mayar da hankali kan ƙarfin jiki na sama, musamman maƙasudin latissimus dorsi (babban tsoka na baya), wanda zai iya inganta ƙarfin ja da ake bukata don Bent Over Rows.
  • Layukan Cable Seated wani motsa jiki ne wanda ya haɗu da kyau tare da Bent Over Rows kamar yadda kuma suke kaiwa tsokoki a baya, musamman na baya na tsakiya, kuma suna taimakawa haɓaka matsayi da kwanciyar hankali, waɗanda ke da mahimmanci don yin Bent Over Rows yadda yakamata.

Karin kalmar raɓuwa ga Lankwasa Kan Layi

  • Barbell Bent Over Row
  • Ayyukan Ƙarfafa Ƙarfafa Baya
  • Ɗaukar nauyi don tsokar baya
  • Lankwasa Wutar Layi
  • Motsa jiki na Barbell
  • Aikin Gina tsokar Baya
  • Barbell Baya Horon
  • Ƙarfafa Horarwa don Baya
  • Ayyukan motsa jiki don Baya
  • Advanced Back Workouts tare da Barbell