Thumbnail for the video of exercise: Juyawa ta dabino sama da jere

Juyawa ta dabino sama da jere

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

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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Juyawa ta dabino sama da jere

The Palm Rotational Bent Over Row babban motsa jiki ne wanda ke aiki akan ƙungiyoyin tsoka da yawa ciki har da baya, biceps, da kafadu, don haka haɓaka ƙarfin babba na gaba ɗaya. Yana da kyakkyawan motsa jiki ga waɗanda ke neman inganta yanayin su, haɓaka ma'anar tsoka, da haɓaka ƙarfin aiki. Wannan motsa jiki yana da amfani musamman ga daidaikun mutane da ke da niyyar mayar da hankali kan lafiyar jikinsu na sama, saboda ba wai kawai yana taimakawa wajen gina tsoka ba amma yana inganta sassaucin haɗin gwiwa da daidaita motsi.

Yanayinta: tsammanin nuni a nuni Juyawa ta dabino sama da jere

Kunna gwiwoyinku dan kadan kuma kawo jikinku gaba ta hanyar lankwasa a kugu; mik'e bayanki har sai yayi kusan layi daya da falon.
Yanzu, yayin da kake ajiye gangar jikin, ɗaga dumbbells zuwa gefenka, ajiye gwiwar hannu kusa da jiki, kuma juya wuyan hannu a ciki yayin da kake yin haka.
A saman matsayin kwangila, matse tsokoki na baya kuma ka riƙe na ɗan ɗan dakata.
Sa'an nan kuma rage dumbbells baya zuwa wurin farawa, juya wuyan hannu zuwa matsayi na farko, kuma maimaita don adadin maimaitawa.

Lajin Don yi Juyawa ta dabino sama da jere

**Motsin da ake Sarrafawa:** Wani kuskure kuma shine gaggauce harkar. Hannun Juyawa na dabino akan layi ba game da saurin gudu ba ne, amma sarrafawa. Lokacin da ka ja ma'aunin nauyi sama, yi haka a cikin tsari mai sarrafawa, haka ma lokacin da ka rage su. Wannan yana tabbatar da cewa tsokoki suna aiki da gaske, kuma yana rage haɗarin rauni.
** Gyaran Riko da Juyawa:** Rike ma'aunin da tafin hannunka suna fuskantarka a farkon motsi, sannan yayin da kake jan ma'aunin sama, sai ka jujjuya wuyan hannu don tafukanka su fuskanci bayanka a saman motsi. Wannan jujjuyawar tana ɗaukar ƙarin tsokoki

Juyawa ta dabino sama da jere Tambayoyin Masu Nuna

Shi beginners za su iya Juyawa ta dabino sama da jere?

Ee, masu farawa zasu iya yin motsa jiki Rotational Bent Over Row. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi don samun tsari daidai kuma kauce wa rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya kula da aikin don tabbatar da tsari da fasaha daidai. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumama da mikewa da kyau kafin farawa.

Me ya sa ya wuce ga Juyawa ta dabino sama da jere?

Hannun Juyawa na dabino sama da layi tare da maƙallan juriya: Maimakon yin amfani da dumbbells, wannan bambancin yana amfani da makada na juriya don samar da tashin hankali, wanda za'a iya daidaita shi don dacewa da ƙarfin mai amfani.
Juyawar dabino sama da layi tare da Kettlebells: Wannan bambancin yana maye gurbin dumbbells tare da kettlebells, yana ƙara rarraba nauyi daban kuma yana iya haɓaka ƙalubalen.
Lanƙwasa dabino na Juyawa Sama: Ana yin wannan bambancin akan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa tsokoki daban-daban.
Hannun Juyawa Juya Juyawa Tare da Barbell: Maimakon yin amfani da dumbbells, wannan bambancin yana amfani da barbell, yana ba da damar ɗaukar nauyi masu nauyi da yuwuwar ƙara ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Juyawa ta dabino sama da jere?

Layukan Kebul ɗin da ke zaune babban kari ne kamar yadda kuma suke mai da hankali kan tsokoki na baya na tsakiya kuma suna taimakawa haɓaka ƙarfin jujjuyawar da ke da mahimmanci ga Juyawar dabino a kan layi.
Kettlebell Swings suna da fa'ida yayin da suke haɓaka tsarin motsi na hip hinge, wanda shine maɓalli mai mahimmanci wajen aiwatar da Juyawar dabino akan layi daidai, yayin da kuma inganta ƙarfin jiki gabaɗaya da daidaitawa.

Karin kalmar raɓuwa ga Juyawa ta dabino sama da jere

Dumbbell dabino Rotational Rotation
Motsa jiki na baya tare da Dumbbell
Juya Juyawa ta dabino Sama da Motsa Jiki
Ƙarfafa Baya tare da Dumbbell
Dumbbell Workout don Baya
Juya Juyawa ta dabino Kan Dabarun Layi
Koyarwar baya tare da Dumbbell
Juyawan dabino Dumbbell Exercise
Lanƙwasa A jere don Ƙarfin Baya
Dumbbell Baya Motsa Juya Dabino