Dumbbell Pronated Grip 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
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Pronated Grip Row
Dumbbell Pronated Grip Row shine motsa jiki mai ƙarfi wanda ke kaiwa ga tsokoki a baya, kafadu, da hannaye. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, waɗanda ke neman haɓaka ƙarfin jikinsu na sama da matsayi. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka ma'anar tsoka, haɓaka ingantacciyar daidaitawar jiki, da yuwuwar haɓaka wasan motsa jiki gabaɗaya.
Yanayinta: tsammanin nuni a nuni Dumbbell Pronated Grip Row
- Kunna gwiwoyinku kadan kuma ku kawo gangar jikinku gaba ta hanyar lankwasa a kugu, tabbatar da cewa kun tsaya tsayin daka kuma kusan daidai da kasa.
- Yanzu, yayin da kake ajiye jikin jikinka, numfashi kuma ka ɗaga dumbbells kai tsaye zuwa gefen kirjinka, kiyaye gwiwar gwiwar kusa da jikinka, da kuma amfani da tsokoki na baya don yin karfi. Kada ku yi wani aiki na gaba sai riƙe dumbbell; Don haka kar a yi ƙoƙarin cire dumbbell sama ta amfani da goshin gaba.
- A saman matsayin kwangila, matse tsokoki na baya kuma ka riƙe na ɗan ɗan dakata.
- Sa'an nan kuma shaka kuma a hankali rage dumbbells baya zuwa wurin farawa. Maimaita don adadin maimaitawa.
Lajin Don yi Dumbbell Pronated Grip Row
- Motsi masu sarrafawa: Makullin wannan darasi shine jinkirin motsi, sarrafawa. Lokacin da kuka ja dumbbells sama zuwa kirjin ku, tabbatar da matse ruwan kafadar ku tare kuma ku dakata na ɗan lokaci kafin ku rage nauyi. Ka guji yin gaggawa ta cikin motsi ko yin amfani da hanzari don ɗaga dumbbells, saboda wannan na iya rage tasirin motsa jiki kuma yana ƙara haɗarin rauni.
- Madaidaicin Nauyi: Yana da mahimmanci a zaɓi nauyin da ya dace don wannan darasi. Idan nauyin ya yi nauyi, ƙila ba za ku iya yin motsa jiki tare da tsari mai kyau ba, kuma idan ya yi nauyi sosai, ku.
Dumbbell Pronated Grip Row Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Pronated Grip Row?
Ee, masu farawa zasu iya yin aikin Dumbbell Pronated Grip Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Masu farawa su kuma yi la'akari da samun jagora daga mai horarwa ko koci don tabbatar da cewa suna yin motsa jiki daidai. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsawa kanku da sauri da sauri.
Me ya sa ya wuce ga Dumbbell Pronated Grip Row?
- Dumbbell Neutral Grip Row: A cikin wannan sigar, kuna riƙe dumbbells tare da tafin hannunku suna fuskantar juna, kuna shiga tsakiyar da ƙananan tarkuna, rhomboids, da lats.
- Layin Dumbbell Bench na Ƙaƙwalwa: Don wannan bambancin, kuna jingina kan benci mai karkata don yin jere, wanda ke ba da fifiko ga babba baya da ƙarancin damuwa a kan ƙananan baya.
- Row Dumbbell Arm One-Arm: Wannan sigar ta ƙunshi yin amfani da dumbbell ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali a gefe ɗaya na bayanku da kuma taimakawa wajen gyara duk wani rashin daidaituwar tsoka.
- Bent Over Dumbbell Row: Wannan bambancin yana buƙatar ka lanƙwasa a kugu yayin da kake ajiye bayanka a lebur, wanda ke kai hari ga lats, rhomboids, da ƙananan baya.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Pronated Grip Row?
- Juyawa wani motsa jiki ne mai fa'ida wanda ya cika Dumbbell Pronated Grip Row, kamar yadda kuma suke mai da hankali kan tsokoki na baya da haɓaka ƙarfin riko, wanda ke da mahimmanci don riƙe daɗaɗɗen riko a cikin motsa jiki.
- A ƙarshe, motsa jiki na Cable Cable Row yana cike da Dumbbell Pronated Grip Row ta hanyar ƙaddamar da ƙungiyoyin tsoka iri ɗaya amma daga kusurwa daban-daban, wanda zai iya taimakawa wajen tabbatar da daidaiton ci gaban tsokoki na baya.
Karin kalmar raɓuwa ga Dumbbell Pronated Grip Row
- "Dumbbell Back Exercise"
- "Tsarin Gudun Dumbbell Row"
- "Aiki na baya tare da Dumbbells"
- "Dumbbell Row don Ƙarfin Baya"
- "Motsa Jiki Mai Kyau"
- "Dumbbell Rowing Exercise"
- "Tsarin Ƙarfi tare da Dumbbell Rows"
- "Upper Back Workout tare da Dumbbells"
- "Gin tsokar baya tare da Dumbbells"
- "Grip Row Dumbbell Exercise"