Thumbnail for the video of exercise: Dumbbell Reverse Grip Row

Dumbbell Reverse 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
AppStore IconGoogle Play Icon

Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Dumbbell Reverse Grip Row

Dumbbell Reverse Grip Row shine motsa jiki mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da baya, biceps, da kafadu, yana ba da gudummawa ga ingantaccen ƙarfin jiki da matsayi. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa 'yan wasa masu ci gaba, kamar yadda za'a iya daidaita ƙarfin ta hanyar bambanta nauyin dumbbells da aka yi amfani da su. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don haɓaka ma'anar tsoka, inganta ƙarfin aiki don ayyukan yau da kullum, da kuma inganta matsayi mafi kyau.

Yanayinta: tsammanin nuni a nuni Dumbbell Reverse Grip Row

  • Kunna gwiwoyinku kadan kuma ku karkata gaba daga kugu, ku rike bayanku a mike, har sai jikinku ya kusa yin daidai da kasa.
  • Riƙe hannunka a rataye kuma kusa da jikinka, sannan ka ja dumbbells sama zuwa ga ƙirjinka, kiyaye gwiwarka kusa da jikinka.
  • Riƙe matsayin na ɗan lokaci, matse ruwan kafada tare.
  • A hankali rage dumbbells baya zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Dumbbell Reverse Grip Row

  • Riko da Ya dace: Rike dumbbells tare da juyi riko, dabino suna fuskantar sama. Kuskure na yau da kullun shine rike dumbbells sosai ko kuma damtse. Ƙarfin ƙarfi amma annashuwa riko zai taimaka hana duka wuyan hannu da asarar iko na dumbbell.
  • Motsi Mai Sarrafa: Guji kuskuren amfani da kuzari don ɗaga ma'auni. Madadin haka, ja dumbbells sama zuwa ga ƙirjin ku a hankali da sarrafawa, sa'an nan kuma rage su baya da iko iri ɗaya. Wannan zai tabbatar da cewa tsokoki, ba motsi ba, suna yin aikin kuma zai haifar da motsa jiki mafi inganci.
  • Shiga Dama Dama: Tsokoki na farko da aka yi aiki a cikin layin juyi na dumbbell sune tsokoki a baya.

Dumbbell Reverse Grip Row Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Reverse Grip Row?

Ee, masu farawa za su iya yin aikin Dumbbell Reverse Grip Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami wani mai ilimi game da motsa jiki, kamar mai horar da kansa, don jagora da tabbatar da daidaitaccen matsayi da aiwatar da tafiyar. Kamar kowane sabon motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga Dumbbell Reverse Grip Row?

  • Layin Juya Juya Wurin Zama: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke zaune akan benci, wanda zai iya samar da ƙarin kwanciyar hankali kuma ya ba ku damar mai da hankali kan tsokoki na hannu da kafada.
  • Layin Juya Hannu Guda Daya: Wannan sigar motsa jiki ta ƙunshi yin jere da hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa haɓaka daidaiton ku da daidaitawa.
  • Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararrun Ƙwararrun Ƙwararrun Ƙi don wannan bambancin, kuna kwance fuska a kan benci mai karkata kuma kuyi jere, wanda zai iya taimakawa wajen ƙaddamar da tsokoki na baya na baya yadda ya kamata.
  • The Cable Machine Reverse Grip Row: Wannan bambancin yana amfani da na'urar USB maimakon dumbbells, wanda zai iya samar da juriya mai tsayi a duk fadin motsi.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Reverse Grip Row?

  • Dumbbell Deadlift ya cika Dumbbell Reverse Grip Row ta hanyar yin aiki da sarkar baya, ciki har da tsokoki na baya, hamstrings, da glutes, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kuma hana rauni a lokacin motsa jiki.
  • The Seated Cable Row motsa jiki ya dace da Dumbbell Reverse Grip Row kamar yadda kuma yake mayar da hankali ga tsokoki na baya na tsakiya, amma yana ƙara haɓaka daban-daban ta hanyar haɗa motsin motsi a kan tsayayyen layi, wanda zai iya taimakawa wajen inganta ma'auni na tsoka da daidaituwa.

Karin kalmar raɓuwa ga Dumbbell Reverse Grip Row

  • Dumbbell Reverse Grip Row motsa jiki
  • Ayyukan baya tare da Dumbbell
  • Dumbbell motsa jiki don tsokoki na baya
  • Juya Riko Row dabara
  • Ƙarfafa baya tare da Dumbbell Reverse Grip Row
  • Dumbbell yana motsa jiki don ƙarfin baya
  • Yadda ake yin Dumbbell Reverse Grip Row
  • Dumbbell Reverse Grip Row don ƙarfin baya
  • Horar da tsokoki na baya tare da Dumbbell
  • Cikakken jagora akan Dumbbell Reverse Grip Row.