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jere jere

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiWada ta hurna.
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 jere jere

Layin da ke zaune wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da baya, kafadu, da biceps, yana taimakawa wajen ingantaccen matsayi da ma'aunin tsoka gabaɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da iyawar mutum. Mutane na iya zaɓar wannan motsa jiki saboda ba wai kawai yana haɓaka ƙarfin jiki da juriya ba, har ma yana inganta ingantaccen daidaitawar kashin baya, wanda ke da mahimmanci ga ayyukan yau da kullun da rigakafin rauni.

Yanayinta: tsammanin nuni a nuni jere jere

  • Riƙe hannayen injin ɗin kuma ku zauna tsaye tare da bayanku madaidaiciya, kafadu ƙasa da ƙirji.
  • Ja da hannaye zuwa gare ku, ajiye gwiwar gwiwar ku kusa da jikin ku kuma ku matse kafadar ku tare a ƙarshen motsi.
  • Riƙe matsayi na daƙiƙa ɗaya, sannan a hankali mayar da hannun baya zuwa wurin farawa, ba da damar hannayenka su shimfiɗa gabaɗaya da kafada don yada baya.
  • Maimaita motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye bayanku madaidaiciya da sarrafa motsinku a duk lokacin motsa jiki.

Lajin Don yi jere jere

  • **Motsin da ake sarrafawa**: Guji motsi ko motsi cikin sauri. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Ja hannun hannu ko sandar zuwa jikinka, matse ruwan kafadarka tare a ƙarshen motsi. Sa'an nan, sannu a hankali saki hannun baya zuwa wurin farawa. Wannan ba kawai zai hana rauni ba amma kuma yana tabbatar da cewa tsokoki suna aiki yadda ya kamata.
  • **Kada a Yi Amfani da Nauyi da yawa ***: Wani kuskuren da aka saba shine amfani da nauyi mai yawa. Idan kuna gwagwarmaya don kammala motsa jiki tare da sigar da ta dace, alamar cewa nauyin ya yi nauyi sosai. Yin amfani da nauyi mai yawa zai iya haifar da nau'i mara kyau, wanda zai iya haifar da rauni da ƙananan motsa jiki.
  • ** Shiga Jigon ku ***: Jigon ku

jere jere Tambayoyin Masu Nuna

Shi beginners za su iya jere jere?

Ee, mafari tabbas za su iya yin motsa jiki a zaune. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari don guje wa rauni. Yana iya zama taimako don samun mai koyarwa ko gogaggen mai zuwa motsa jiki ya duba fom ɗin ku. Wannan motsa jiki yana da kyau don ƙarfafa tsokoki na baya, kafadu, da biceps.

Me ya sa ya wuce ga jere jere?

  • Layin Cable Seated: Wannan sigar tana amfani da injin kebul, yana ba da izinin motsi mai santsi, sarrafawa da juriya mai daidaitacce.
  • Layi Zazzage Bench: Ta hanyar saita benci mai karkata a gaban ɗan ƙaramin ja, za ku iya kai hari ga tsokoki na baya daga wani kusurwa daban.
  • Rufe Riko Zauren Layi: Ta amfani da madaidaicin riko, zaku iya yiwa tsokoki a tsakiyar bayanku da ƙarfi.
  • Layi Mai Faɗin Riko: Wannan bambancin yana amfani da riko mai faɗi don haɗa tsokoki a bayan baya da kafaɗunku.

Me suna da abin da ya sanya ɗaukehawa ga jere jere?

  • Lat pulldowns babban madaidaici ne ga layuka masu zaune yayin da suke hari na baya da latissimus dorsi, suna taimakawa wajen daidaita ci gaban tsoka a duk baya.
  • Lanƙwasa layuka sun dace da wuraren zama ta hanyar kai hari ga ƙungiyoyin tsoka irin su rhomboids, latissimus dorsi, da trapezius, amma daga wani kusurwa na daban, suna ba da ƙarin aikin motsa jiki na baya.

Karin kalmar raɓuwa ga jere jere

  • Cable zaune a jere motsa jiki
  • Ayyukan ƙarfafawa na baya
  • Ayyukan injin kebul
  • Zauren jere don tsokoki na baya
  • Ayyukan motsa jiki don baya
  • Motsa jiki na layin igiya
  • Baya horo tare da na'ura na USB
  • Wurin zama dabarar layin layin kebul
  • Yadda za a yi layi na zaune
  • Inganta tsokoki na baya tare da jeri zaune