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Juya Rikon Kwangilar Bench Row

Bayani na Faraɗi

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

Sakonni ga Juya Rikon Kwangilar Bench Row

The Reverse Grip Incline Bench Row shine motsa jiki mai ƙarfi wanda ke kaiwa tsokoki a bayanku, musamman lats, rhomboids, da tarkuna, yayin da kuma haɗa biceps da goshin ku. Ya dace da masu farawa da masu haɓaka masu haɓaka kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da kowane matakin dacewa. Wannan motsa jiki babban zaɓi ne ga waɗanda ke neman inganta yanayin su, haɓaka ma'anar tsoka, da haɓaka ƙarfin jiki na sama.

Yanayinta: tsammanin nuni a nuni Juya Rikon Kwangilar Bench Row

  • Tsaya tare da ƙafafu da faɗin kafada, lanƙwasa a kwatangwalo da gwiwoyinku, kuma ku ƙwace barbell ɗin tare da riƙon hannun hannu, hannaye da faɗin kafada.
  • Cire kararrawa zuwa babban ciki ta hanyar ja da kafadar kafada da lanƙwasa gwiwar gwiwar ku, kiyaye bayanku madaidaiciya da jikin ku a cikin kwanciyar hankali.
  • Dakata a saman motsin, matse ruwan kafadar ku tare na ɗan lokaci.
  • A hankali rage barbell baya zuwa wurin farawa, kula da motsi, kuma maimaita motsa jiki don adadin da ake so.

Lajin Don yi Juya Rikon Kwangilar Bench Row

  • Nauyin Da Ya Dace: Zaɓi nauyin da za ku iya ɗauka cikin kwanciyar hankali. Kuskure ne na yau da kullun don amfani da nauyi mai nauyi, wanda zai iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
  • Rike Da Kyau: Rike kararrawa tare da juyi riko, dabino suna fuskantarka. Ya kamata hannuwanku su kasance da faɗin kafaɗa. Kuskure na yau da kullun shine kama kararrawa da fadi ko kunkuntar, wanda zai iya takura wuyan hannu kuma ya iyakance tasirin aikin.
  • Motsi Mai Sarrafa: Lokacin ɗaga ƙwanƙwasa, kiyaye gwiwar gwiwar ku kusa da jikin ku kuma ja ƙarar har zuwa ƙananan ƙirjinku. Sa'an nan kuma, rage shi baya a cikin motsi mai sarrafawa. Ka guje wa firgita ko sauke nauyin da sauri, saboda wannan zai iya haifar da shi

Juya Rikon Kwangilar Bench Row Tambayoyin Masu Nuna

Shi beginners za su iya Juya Rikon Kwangilar Bench Row?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Grip Incline Bench Row, amma yana da mahimmanci don farawa da ma'aunin nauyi don guje wa rauni. Wannan motsa jiki yana da kyau don ƙaddamar da tsokoki a baya, musamman ma lats. Hakanan yana da fa'ida ga biceps da goshi saboda jujjuyawar riko. Ga jagorar mataki-mataki mai sauƙi kan yadda ake aiwatar da shi: 1. Sanya benci mai karkata a kusan kusurwa 45-digiri. 2. Tsaya a bayan benci kuma ka riƙe dumbbells guda biyu tare da juyi riko (hannun suna fuskantar gaba). 3. Jingina gaba daga kwatangwalo, ba kugu ba, kuma sanya kirjin ku akan benci. Bari hannunka ya rataye kai tsaye. 4. Adana gwiwar gwiwar ku kusa da jikin ku, ja dumbbells sama zuwa kirjin ku. 5. Rage ma'aunin nauyi baya bayan ɗan ɗan dakata. 6. Kiyaye bayanka a mike gaba daya. Ka tuna, yana da mahimmanci koyaushe don dumi kafin fara kowane motsa jiki kuma a kwantar da hankali daga baya.

Me ya sa ya wuce ga Juya Rikon Kwangilar Bench Row?

  • Wide Grip Reverse Reverse Incline Bench Row: A cikin wannan sigar, kuna amfani da madaidaicin riko akan barbell don kaiwa tsokoki daban-daban, musamman tsokar baya na waje.
  • Rufe Rufe Reverse Reverse Incline Bench Row: Wannan bambancin ya ƙunshi yin amfani da riko mafi kusa, wanda ke harba tsokoki na baya na tsakiya sosai.
  • Supinated riko splline flline bench jeren: A cikin wannan bambance-bambancen, a maimakon haka, kana amfani da manne (ohnhand), wanda zai iya kaiwa ga bices da na sama daban.
  • Reverse Grip Incline Bench Row tare da Resistance Bands: Maimakon yin amfani da ma'auni, wannan bambancin yana amfani da makada na juriya don samar da tashin hankali, yana ba da wani nau'i na kalubale ga tsokoki na baya.

Me suna da abin da ya sanya ɗaukehawa ga Juya Rikon Kwangilar Bench Row?

  • Juye-ups wani kyakkyawan madaidaici ne kamar yadda kuma suke kaiwa ga tsokoki na baya amma sun haɗa da ƙarin nauyin jiki, ƙara ƙarfi da ƙalubalantar tsokoki ta wata hanya daban, wanda zai iya haifar da ingantaccen aiki a cikin Reverse Grip Incline Bench Row.
  • Layukan Cable Seated Cable Reverse Grip Incline Bench Rows ta hanyar mai da hankali kan ƙungiyoyin tsoka iri ɗaya amma a cikin wurin zama, kwanciyar hankali, ba da damar mayar da hankali kan tsari da sarrafawa, wanda zai iya haɓaka tasirin Reverse Grip Incline Bench Row.

Karin kalmar raɓuwa ga Juya Rikon Kwangilar Bench Row

  • Barbell Back Exercise
  • Juya Riko Row
  • Kokarin motsa jiki na Bench Row
  • Layin Barbell don Baya
  • Reverse Grip Incline Bench Exercise
  • Ƙarfafa Horarwa don Baya
  • Atisayen Gina tsokar Baya
  • Layin Bench Barbell Row
  • Reverse Grip Back Workout
  • Ayyukan Ƙarfafa Ƙarfafawa na Barbell Baya