Juya Rikon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Biyu

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:

Juyawa ta dabino sama da jere

Dumbbell Hammer Grip Hankali Bench Row Hannu Biyu

Layin Rear Delt Kwance

Dumbbell Reverse Grip Row

Dumbbell Bent Over Row

Layin Hannu ɗaya

Lankwasa Kan Layi

Dumbbell One Arm Bent-over Row

Dumbbell Ya Fada Zuwa Tsakanin Riko Row

Hannu ɗaya na Bent-over Row

Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Juya Rikon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Biyu

The Reverse Grip Incline Bench Biyu Hannun Row shine motsa jiki mai ƙarfi wanda ke kaiwa ga tsokoki a baya, biceps, da kafadu. Kyakkyawan motsa jiki ne ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama da haɓaka yanayin su. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana inganta ci gaban tsoka da ƙarfi ba, amma kuma yana inganta kwanciyar hankali da ma'auni na tsoka a cikin jiki na sama.

Yanayinta: tsammanin nuni a nuni Juya Rikon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Biyu

Sanya kanka a kan benci, ƙirjinka da ciki sun matse kan karkata, ƙafafu a kwance a ƙasa kuma ka riƙe dumbbells kai tsaye zuwa tsayin hannu.
Ja da dumbbells zuwa ga kirjin ku ta hanyar lanƙwasa gwiwar gwiwar ku da matse ruwan kafadar ku tare, da kiyaye gwiwar ku kusa da jikin ku.
Dakata na ɗan lokaci lokacin da dumbbells ya isa ƙirjin ku, sannan a hankali rage su baya zuwa wurin farawa.
Maimaita wannan motsi don adadin da ake so na maimaitawa, kiyaye jujjuyawar riko da motsin sarrafawa a cikin motsa jiki.

Lajin Don yi Juya Rikon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Biyu

Matsayin da ya dace: Fara da kwanciya a kan benci mai karkata tare da danna kirji da ciki a kan benci. Ya kamata ƙafafunku su kasance masu lebur a ƙasa don kwanciyar hankali. Ka guji ɗaga ƙafafu ko ƙafafu yayin motsa jiki, saboda hakan na iya haifar da asarar daidaituwa ko rauni.
Motsi Mai Sarrafa: Lokacin yin jeri, ja ƙwanƙwasa sama zuwa ƙirjinka, kiyaye gwiwar gwiwarka kusa da jikinka. A guji firgita ko yin amfani da ƙarfi don ɗaga ƙararrawar. Wannan na iya haifar da sigar da ba ta dace ba da kuma yiwuwar rauni. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa.
Cikakkun Motsi: Don samun mafi kyawun wannan darasi, tabbatar da amfani da cikakken kewayo

Juya Rikon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Biyu Tambayoyin Masu Nuna

Shi beginners za su iya Juya Rikon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Biyu?

Ee, masu farawa zasu iya yin Reverse Grip Incline Bench Row Row Hannu. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari da fasaha mai kyau. Wannan motsa jiki yana kai hari ga tsokoki a baya, musamman lats da rhomboids. Hakanan yana aiki da biceps da goshi saboda jujjuyawar riko. Yana da kyau masu farawa su sami mai koyarwa ko gogaggen mutum ya kula da su da farko don tabbatar da cewa suna yin motsa jiki daidai kuma don guje wa duk wani raunin da zai iya faruwa. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da ƙwarewa ke haɓaka.

Me ya sa ya wuce ga Juya Rikon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Biyu?

Supinated riko splline lankananan benci: A cikin wannan bambance-bambancen benci, kuna amfani da sint ɗin (a fili) maimakon ya yanke shawara, wanda zai iya zartar da tsokoki daban-daban a baya da makamai.
Reverse Grip Incline Bench Dumbbell Row: Wannan bambancin ya ƙunshi yin amfani da dumbbells maimakon barbell, wanda zai iya samar da mafi girman kewayon motsi kuma ya ba da izinin ƙarin motsi na hannu.
Reverse Grip Incline Bench Cable Row: Wannan bambancin yana amfani da injin kebul maimakon ma'auni kyauta, wanda zai iya samar da tashin hankali akai-akai a cikin motsi kuma yana iya haifar da haɓakar tsoka.
Reverse Grip Incline Bench T-Bar Row: Wannan bambance-bambancen yana amfani da injin T-bar, yana ba da izinin riko da kusurwa daban, mai yuwuwar yin niyya ga tsokoki daga hangen nesa daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Juya Rikon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Biyu?

Jawo-ups wani babban motsa jiki ne wanda ke cike da Reverse Grip Incline Bench Biyu Hannun Layukan hannu kamar yadda kuma suke kaiwa tsokoki a baya da biceps, amma tare da mai da hankali kan babban jiki da ainihin, haɓaka ƙarfi da kwanciyar hankali gabaɗaya.
Layukan Cable Masu Zama na iya zama babban motsa jiki na motsa jiki don Reverse Grip Incline Bench Biyu Hannun Layukan yayin da suke mai da hankali kan ƙarfafa tsakiyar baya, biceps, da kafadu, kama da tsokar da aka yi niyya a cikin jeren riko, amma tare da motsi daban-daban, taimakawa wajen inganta ma'auni na tsoka da daidaituwa.

Karin kalmar raɓuwa ga Juya Rikon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Biyu

Rukunin Hannu biyu tare da Dumbbell
Motsa Jiki na Bench
Aiki na baya tare da Dumbbell
Reverse Grip Row Technique
Dumbbell Exercise for Back Muscle
Kwangila Bench Biyu Hannun Layi
Dumbbell Back Training
Reverse Grip Incline Bench Exercise
Ƙarfafa Horarwa don Baya
Dumbbell Row a kan Ƙaƙwalwar Bench