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Layi Mai Matsayin Igiya

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 Layi Mai Matsayin Igiya

Layin Maɗaukakin Wuta Mai Girma na Igiya motsa jiki ne mai ƙarfi wanda ke kai hari ga ƙungiyoyin tsoka da yawa, gami da baya, kafadu, da biceps, yana haɓaka ƙarfin babba da matsayi gaba ɗaya. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi gwargwadon ƙarfin mutum da matakan dacewa. Wannan motsa jiki kyakkyawan zaɓi ne ga waɗanda ke neman haɓaka ƙarfin jikinsu na sama, juriyar tsokar jiki, da kuma dacewa da aiki, yayin da yake kwaikwayi motsin ja na yau da kullun.

Yanayinta: tsammanin nuni a nuni Layi Mai Matsayin Igiya

  • Ka kama ƙarshen igiyar tare da riko na sama, tafin hannunka suna fuskantar juna, kuma ku zauna tsaye tare da mika hannuwanku cikakke a gabanku.
  • Fara motsa jiki ta hanyar jawo igiya zuwa kugu, kiyaye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafada tare.
  • Rike na ɗan lokaci a saman motsi, sannan a hankali mayar da igiya zuwa wurin farawa tare da mika hannunka gabaɗaya.
  • Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da matsayi mai kyau da iko a duk lokacin motsa jiki.

Lajin Don yi Layi Mai Matsayin Igiya

  • Riko da ya dace: Riƙe hannayen igiya da ƙarfi amma ba da ƙarfi ba. Rikon naku yakamata ya kasance da ƙarfi sosai don cire nauyin, amma ba matsewa ba har yana haifar da damuwa mara amfani akan wuyan hannu ko gaɓoɓin ku. Kuskure na yau da kullun shine kamawa da ƙarfi, wanda zai iya haifar da gajiya da rashin jin daɗi.
  • Motsi masu sarrafawa: Lokacin yin jere, ja igiya zuwa cikin cikin ku a hankali da sarrafawa. Ka guje wa motsi ko motsi mai sauri saboda waɗannan na iya haifar da rauni kuma ba za su haɗa tsokoki yadda ya kamata ba. Makullin shine a mayar da hankali kan raguwar tsoka da saki, ba akan nauyin da ake ɗagawa ba.
  • Nauyin Da Ya dace: Zaɓi nauyin da zai ba ku damar

Layi Mai Matsayin Igiya Tambayoyin Masu Nuna

Shi beginners za su iya Layi Mai Matsayin Igiya?

Ee, masu farawa za su iya yin motsa jiki mai tsayin igiya, amma yakamata su fara da ma'aunin nauyi kuma su mai da hankali kan nau'in su don guje wa kowane rauni. Babban motsa jiki ne don niyya ga tsokoki a baya, kafadu, da hannaye. Duk da haka, idan sun ji wani rashin jin daɗi ko ciwo, ya kamata su dakatar da motsa jiki kuma su tuntuɓi ƙwararrun motsa jiki ko likitan ilimin lissafi. Yana da kyau koyaushe a koyi kowane sabon motsa jiki a ƙarƙashin kulawar ƙwararrun ƙwararrun ƙwararrun don tabbatar da an yi shi daidai.

Me ya sa ya wuce ga Layi Mai Matsayin Igiya?

  • Cable Seated Row: Wannan sigar tana amfani da injin kebul, inda za ku zauna akan benci kuma ku ja kebul ɗin zuwa ga ƙirjin ku, haɗa tsokoki na baya.
  • Resistance Band Seated Row: A cikin wannan bambancin, kuna zaune a ƙasa tare da shimfiɗa ƙafafunku, maɗaɗa bandeji mai juriya a kusa da ƙafafunku, kuma ku ja band ɗin zuwa jikin ku.
  • Layukan Zauren Barbell: Wannan ya haɗa da zama a kan benci tare da ƙararrawa a ƙasa a gabanka, lanƙwasa a kugu don kama sandar, da ja shi zuwa kirjin ku.
  • Wurin Zauren Hannu Guda Daya: Ana yin wannan sigar akan na'urar kebul, tana jan hannun zuwa jikinka hannu ɗaya lokaci ɗaya, wanda ke taimakawa wajen keɓewa da aiki kowane gefen bayanka daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Layi Mai Matsayin Igiya?

  • Barbell Bent-Over Row shine wani madaidaici mai kyau saboda yana kaiwa tsokoki a baya, kama da Rope Elevated Seated Row, amma yana ƙara wani bangare na kwanciyar hankali da ƙarfin horo, wanda zai iya haɓaka aikin gabaɗaya da matsayi.
  • Cable Face Pull kyakkyawan motsa jiki ne na ƙarin motsa jiki yayin da yake kai hari ga deltoids na baya da tsokoki na baya waɗanda ba su ne farkon abin da aka fi mayar da hankali ba a cikin Layi Mai Girma na igiya, don haka tabbatar da ingantaccen motsa jiki na sama.

Karin kalmar raɓuwa ga Layi Mai Matsayin Igiya

  • "Cable Rope Seated Row exercise"
  • "Rope Elevated Row Back motsa jiki"
  • "Layin Kebul Mai Zaune Da Igiya"
  • "Ayyukan ƙarfafa baya tare da Cable"
  • "Cable Rope Row for Back tsoka"
  • "Motsa jiki don baya ta amfani da Cable da Rope"
  • "Ayyukan Zazzage Igiya Row Baya"
  • "Cable Rope Levated Set Layu"
  • "Tsarin motsa jiki na baya tare da Cable da Rope"
  • "Zazzage Layi ta amfani da igiya da Kebul don Baya"