Thumbnail for the video of exercise: Dumbbell Incline Row

Dumbbell Incline Row

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
AppStore IconGoogle Play Icon

Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Dumbbell Incline Row

Dumbbell Incline Row wani ƙarfin horo ne da aka tsara don ƙaddamarwa da haɓaka tsokoki a baya, kafadu, da biceps. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da waɗanda ke neman inganta yanayin su, haɓaka ƙarfin jiki na sama, ko haɓaka aikinsu a cikin wasannin da ke buƙatar ƙarfin baya da tsokoki na kafada. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa haɓaka ma'anar tsoka, haɓaka daidaitawar jiki, da haɓaka ƙarfin aiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Incline Row

  • Bari hannayenku su rataye kai tsaye, dabino suna fuskantar juna, kuma ku ajiye ƙafafu a ƙasa don daidaitawa.
  • Ja da dumbbells sama zuwa ga ƙirjin ku ta hanyar lanƙwasa gwiwar gwiwar ku da matse ruwan kafadar ku tare, kiyaye gwiwar ku kusa da jikin ku.
  • Rike na ɗan lokaci a saman motsi, sannan a hankali rage dumbbells baya zuwa wurin farawa.
  • Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da cewa kuna kula da dumbbells a cikin duka motsin.

Lajin Don yi Dumbbell Incline Row

  • Form Da Ya Kamata: Ka riƙe ƙirjinka da ƙarfi a kan benci yayin motsa jiki. Wannan yana taimakawa wajen ware tsokoki a baya da kafadu, yana sa aikin ya fi tasiri. Ka guji ɗaga ƙirjinka daga kan benci, saboda wannan na iya sanya damuwa mara amfani a bayan ka.
  • Motsi Mai Sarrafa: Ka guji jaraba don amfani da kuzari don ɗaga dumbbells. Madadin haka, mayar da hankali kan jinkirin ɗagawa mai sarrafawa, tare da tsayawa a saman motsi, da rage jinkirin sarrafa dumbbells. Wannan zai taimaka wajen shiga da ƙarfafa tsokoki yadda ya kamata.
  • Nauyin Da Ya dace: Yi amfani da nauyi mai wahala, amma har yanzu yana ba ku damar kula da sigar da ta dace. Yin amfani da nauyin da ya yi nauyi zai iya haifar da mummunan tsari

Dumbbell Incline Row Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Incline Row?

Ee, tabbas masu farawa za su iya yin motsa jiki na Dumbbell Incline Row. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma mai iya sarrafawa, sannan a hankali ƙara yayin da ƙarfin ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Masu farawa na iya samun fa'ida don samun mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Dumbbell Incline Row?

  • Layi na Dumbbell Biyu: Maimakon yin amfani da dumbbell ɗaya, kuna amfani da biyu a cikin wannan bambancin. Wannan yana ƙara kaya kuma yana buƙatar ƙarin ƙarfi da kwanciyar hankali.
  • Layin Juriya tare da Ƙungiyoyin Resistance: Wannan bambancin yana amfani da makada na juriya maimakon dumbbells. Yana ba da tashin hankali akai-akai a ko'ina cikin motsi, yana haifar da motsa jiki daban-daban.
  • Layi Mai Tallafawa Ƙirji: Wannan bambancin ya haɗa da kwanciya fuska a kan benci mai karkata, wanda ke taimakawa wajen ware tsokoki na baya na sama kuma yana rage damuwa a kan ƙananan baya.
  • Layi Layi tare da Kettlebells: Wannan bambancin yana amfani da kettlebells maimakon dumbbells. Riko daban-daban da rarraba nauyi na kettlebells na iya ba da ƙalubale na musamman da kuma ƙarfafa tsokoki ta wata sabuwar hanya.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Incline Row?

  • Bent Over Rows: Wannan motsa jiki yana da matukar dacewa ga Dumbbell Incline Row yayin da yake kai hari ga ƙungiyoyi masu kama da tsoka, ciki har da baya da biceps, amma daga wani kusurwa daban, yana tabbatar da cewa dukkanin sassan wadannan tsokoki suna aiki sosai.
  • Lat Pulldowns: Wannan motsa jiki yana cike da Dumbbell Incline Row yayin da yake mai da hankali kan latissimus dorsi, mafi girman tsoka a baya, yana haɓaka ƙarfi da ma'anar jikin na sama da haɓaka tasirin ayyukan motsa jiki na baya.

Karin kalmar raɓuwa ga Dumbbell Incline Row

  • Motsa Motsa Jiki na Dumbbell
  • Aiki na baya tare da Barbell
  • Barbell Kwangila Layi don Baya
  • Dumbbell Motsa jiki don Babban Baya
  • Ƙarfafa Baya tare da Layi na Ƙaƙwalwa
  • Ƙaddamar da Dumbbell Row Back Exercise
  • Barbell Back Workout
  • Ƙarfafa Babban Baya tare da Dumbbells
  • Kokarin Motsa Jiki don Baya
  • Barbell Ƙarfafa Layi Baya Ƙarfafa.