Layi Mai Girma
Bayani na Faraɗi
Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiWada ta hurna.
Musulunci Masu gudummawaLatissimus Dorsi
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Pectoralis Major Sternal Head, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Layi Mai Girma
Layi Maɗaukakin Ƙarfafa motsa jiki ne mai ƙarfi wanda ke tunkarar tsokoki na sama, gami da baya, kafadu, da hannaye. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da matsayi. Shiga cikin wannan motsa jiki na iya haɓaka ma'anar tsoka, haɓaka ƙarfin aiki don ayyukan yau da kullun, da kuma taimakawa wajen hana kafada da ciwon baya.
Yanayinta: tsammanin nuni a nuni Layi Mai Girma
- Tsaya yana fuskantar ƙwanƙwasa, ƙwace shi tare da riƙon hannu, hannaye sun ɗan faɗi fiye da faɗin kafaɗa, sannan komawa baya don mika hannuwanku gabaɗaya.
- Lanƙwasa a kwatangwalo da gwiwoyi, kiyaye bayanku madaidaiciya, har sai jikin ku ya kusan daidai da ƙasa.
- Cire kararrawa zuwa babban ciki ta hanyar lanƙwasa gwiwar gwiwar ku da matse ruwan kafadar ku tare.
- Sannu a hankali rage ƙwanƙwasa baya zuwa wurin farawa, cikakken mika hannunka da kafadu, don kammala maimaitawa ɗaya.
Lajin Don yi Layi Mai Girma
- **A guji wuce gona da iri a baya**: Kuskure na yau da kullun da mutane ke yi shine wuce gona da iri a bayansu yayin motsa jiki. Wannan na iya haifar da ƙananan ciwon baya da raunuka. Rike jikin ku a madaidaiciyar layi a cikin duk motsin ku ta hanyar shigar da ainihin ku da kuma riƙe ɗan takalmin gyaran kafa a cikin abs da glutes.
- **Cikakken Matsayin Motsi**: Don samun mafi kyawun layin da aka ɗaukaka, yi amfani da cikakken kewayon motsi. Wannan yana nufin jan ƙirjin ku har zuwa sandar sannan kuma ya shimfiɗa hannuwanku gaba ɗaya akan hanyar ƙasa. Ka guje wa kuskuren yin rabin maimaitawa, wanda zai iya iyakance tasirin aikin.
- ** Sarrafa
Layi Mai Girma Tambayoyin Masu Nuna
Shi beginners za su iya Layi Mai Girma?
Ee, masu farawa za su iya yin motsa jiki Leved Row. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Yayin da kuke samun ƙarfi da kwanciyar hankali tare da motsa jiki, zaku iya ƙara nauyi a hankali. Hakanan yana da taimako a sami mai koyarwa ko gogaggen mutum da farko don tabbatar da cewa ana yin aikin daidai.
Me ya sa ya wuce ga Layi Mai Girma?
- Single-da aka ɗaura jere yana ba ku damar mai da hankali kan hannu ɗaya a lokaci guda, samar da ƙarin motsa jiki ga kowane rukunin tsoka ɗaya.
- Layi Mai Girma Mai Fadi-Grip ya ƙunshi faɗaɗa rikon ku akan sandar ko hannaye, wanda ke ba da fifiko ga tsokoki na kafada.
- 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Yana Bukatar Ƙunƙarar Riko, wanda ke kaiwa tsakiyar baya da tsokoki na bicep da karfi.
- Maɗaukakin Layi tare da Ƙungiyoyin Resistance wani bambanci ne, wanda ke amfani da makada don ƙara ƙarin juriya da ƙalubale ga motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Layi Mai Girma?
- Deadlifts na iya haɗa Maɗaukakin Layuka ta hanyar aiki da dukan sarkar baya, gami da tsokoki na baya, wanda ke taimakawa wajen haɓaka daidaitawar jiki da matsayi.
- Bent Over Rows wani motsa jiki ne wanda ke cika Layukan Maɗaukaki yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya ciki har da rhomboids, trapezius da latissimus dorsi, ƙara ƙarfafawa da toning na sama.
Karin kalmar raɓuwa ga Layi Mai Girma
- Cable Higher Row Workout
- Ayyukan Ƙarfafa Ƙarfafa Baya
- Layin Kebul don Baya
- Ingantattun Jiyya na Jiyya na Tuƙi
- Cable Machine Back Exercises
- Layin Kebul na Baya
- Ayyukan motsa jiki don Baya
- Cable Row Back Workout
- Babban Motsa Jiki don Baya
- Ginin tsokar baya tare da layin Cable