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Dumbbell One Arm Bent-over Row

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiƙayan zuba
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Dumbbell One Arm Bent-over Row

Dumbbell One Arm Bent-over Row shine motsa jiki mai ƙarfi wanda ke da alhakin tsokoki a baya, kafadu, da makamai. Yana da manufa ga daidaikun mutane a matsakaici ko ci gaba matakan dacewa, da nufin haɓaka ƙarfin jikinsu na sama da juriya. Mutane za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ma'auni na tsoka, inganta ingantaccen matsayi, da haɓaka aikin motsa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell One Arm Bent-over Row

  • Kunna gwiwoyinku kaɗan kuma ku karkata gaba daga kugu har sai ƙwanƙolinku ya kusan daidai da ƙasa, tabbatar da kiyaye bayanku madaidaiciya.
  • Rike kan benci tare da hannun kyauta don tallafi, kuma bari hannun da ke riƙe da dumbbell ya rataya daga kafada.
  • Ja da dumbbell sama zuwa kugu, ajiye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafadar ku tare a saman motsi.
  • Rage dumbbell baya cikin hanyar sarrafawa zuwa wurin farawa, kuma maimaita motsa jiki don adadin adadin da kuke so kafin ku canza zuwa ɗayan hannu.

Lajin Don yi Dumbbell One Arm Bent-over Row

  • Sarrafa Nauyin: Kada ka bari nauyi ya sarrafa ka. Kuskure na yau da kullun shine yin amfani da hanzari don ɗaga nauyi, maimakon shigar da tsokoki. Wannan zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Madadin haka, ɗaga nauyi a cikin jinkirin, motsi mai sarrafawa, mai da hankali kan ƙwayar tsoka da shakatawa.
  • Zabi Nauyin Dama: Yana da mahimmanci a zaɓi nauyin nauyi mai wahala amma mai iya sarrafawa. Kuskure na yau da kullun shine yin amfani da nauyi mai nauyi, wanda zai haifar da mummunan tsari da rauni mai yuwuwa. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.

Dumbbell One Arm Bent-over Row Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell One Arm Bent-over Row?

Ee, masu farawa za su iya yin motsa jiki na Dumbbell One Arm Bent-over Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar kowane motsa jiki, idan duk wani ciwo ko rashin jin daɗi ya samu, yana da kyau a tsaya da neman shawara na ƙwararru.

Me ya sa ya wuce ga Dumbbell One Arm Bent-over Row?

  • Layin Dumbbell Bench na Ƙaƙwalwa: Wannan bambancin ya ƙunshi yin amfani da benci na karkata don tallafawa jikin ku, yana ba ku damar mai da hankali kan tsokoki na baya.
  • Renegade Dumbbell Row: A cikin wannan bambancin, kuna farawa a cikin babban katako tare da dumbbell a kowane hannu kuma ku ja dumbbell ɗaya zuwa ga kirjin ku, kuna musanya tsakanin hannayen biyu.
  • Dumbbell One Arm Row tare da murgudawa: Wannan bambancin ya ƙunshi motsi na juyawa a saman jere, wanda ke kai hari ga obliques ban da tsokoki na baya.
  • Layin Dumbbell Hannu Mai Goyan baya: A cikin wannan bambancin, kuna amfani da benci mai faɗi don tallafawa jikin ku, yana ba ku damar ware ƙungiyar tsoka da ɗaga nauyi masu nauyi.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell One Arm Bent-over Row?

  • Pull-ups wani motsa jiki ne mai alaƙa saboda suna mai da hankali kan ƙungiyoyin tsoka iri ɗaya kamar Dumbbell One Arm Bent-over Row, gami da latissimus dorsi da biceps, don haka haɓaka ƙarfin jiki na sama da juriya na tsoka.
  • Barbell Bent-over Rows suna da matukar dacewa yayin da suke kaiwa ga baya da tsokoki na hannu, amma ba kamar jeri na dumbbell na hannu ɗaya ba, suna aiki a bangarorin biyu na jiki lokaci guda, suna inganta daidaito da daidaito a cikin ci gaban tsoka.

Karin kalmar raɓuwa ga Dumbbell One Arm Bent-over Row

  • "Dumbbell One Arm Row motsa jiki"
  • "Ayyukan baya tare da Dumbbell"
  • "One Arm Bent-over Row routine"
  • "Karfin horo don baya"
  • "Dumbbell motsa jiki don baya"
  • "Jere Dumbbell Hannu daya"
  • "Lankwasa jere tare da dumbbell"
  • "Ayyukan ƙarfafa baya"
  • "Rubutun hannu daya"
  • "Ayyukan motsa jiki na baya tare da dumbbell"