Layi Maƙarƙashiya
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Layi Maƙarƙashiya
Layin Ƙaƙƙarfan Barbell shine motsa jiki mai ƙarfi da farko wanda ke niyya da tsokoki na baya, kafadu, da hannaye, tare da mayar da hankali na biyu akan ainihin. Wannan motsa jiki ya dace da daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama, matsayi, da ma'anar tsoka. Ta hanyar haɗa layin Barbell Narrow a cikin aikin motsa jiki na yau da kullun, daidaikun mutane na iya haɓaka aikin su na dacewa, tallafawa mafi kyawun aiki a cikin sauran wasanni da ayyukan, da cimma mafi kyawun sautin jiki da sassaka.
Yanayinta: tsammanin nuni a nuni Layi Maƙarƙashiya
- Ka ajiye jikinka a tsaye sannan ka dan karkatar da gwiwowinka kadan, sannan ka lankwasa a kugu yayin da kake rike bayanka ta yadda ya kusan yi daidai da kasa.
- Yanzu, yayin da kake ajiye gangar jikin gaba da hannaye daidai gwargwado zuwa kasa, ɗaga barbell zuwa cikin ciki, kiyaye gwiwar gwiwar kusa da jikinka kuma kada kayi amfani da goshin gaba don yin kowane daga cikin ɗagawa (hanyoyin ya kamata su riƙe nauyi kawai).
- Bayan ɗan ɗan dakata a saman kwantiragin, sannu a hankali rage barbell ɗin baya zuwa wurin farawa lokacin da hannuwanku suka cika cikakke kuma lats ɗin sun cika cikakke.
- Maimaita wannan motsi don adadin maimaitawa da ake so.
Lajin Don yi Layi Maƙarƙashiya
- Riko da Matsayin gwiwar gwiwar hannu: Rike ƙwanƙwasa tare da kunkuntar riko, hannaye kaɗan kaɗan fiye da hips ɗin ku. Lokacin da kuka ja kararrawa zuwa jikin ku, gwiwar gwiwarku yakamata su kasance kusa da bangarorinku kuma suna nuna baya, ba waje ba. Wannan shine madaidaicin matsayi don kunkuntar jere kuma yana taimakawa ƙaddamar da tsokoki na baya yadda ya kamata.
- Motsi Mai Sarrafa: Kar a yi gaggawar motsa jiki. Ɗagawa da runtse barbell a hankali da sarrafawa. Wannan ba wai kawai yana taimakawa wajen shigar da tsokoki yadda ya kamata ba amma kuma yana rage haɗarin rauni. Kuskure ne na yau da kullun don amfani da hanzari don ɗaga nauyi, amma wannan na iya haifar da mummunan tsari da
Layi Maƙarƙashiya Tambayoyin Masu Nuna
Shi beginners za su iya Layi Maƙarƙashiya?
Ee, masu farawa za su iya yin motsa jiki na Barbell Narrow Row, amma yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da taimako don samun mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. Yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali.
Me ya sa ya wuce ga Layi Maƙarƙashiya?
- Layin Juya: Wannan bambancin ya ƙunshi rataye ƙarƙashin kafaffen sanda da ja jikinka sama zuwa gare shi, wanda kuma ya haɗa ainihin jikinka da ƙananan jikinka.
- Layin Cable Seated: Wannan bambancin yana amfani da na'urar kebul, wanda ke ba da juriya mai tsayi a duk tsawon motsi, kuma yana ba ku damar daidaita nauyi cikin sauƙi.
- Single-Arm Dumbbell Row: Wannan bambancin ya haɗa da jawo dumbbell har zuwa ƙirjin ku yayin da kuke cikin matsayi mai lanƙwasa, keɓe wani gefen jikin ku a lokaci guda.
- Layin T-Bar: Wannan bambancin yana amfani da na'urar T-bar, yana ba ku damar ja nauyi zuwa kirjin ku yayin da kuke riƙe matsayi mai tsayi.
Me suna da abin da ya sanya ɗaukehawa ga Layi Maƙarƙashiya?
- Juya-up wani motsa jiki ne wanda ke cike da Layukan Narrow na Barbell yayin da su biyun ke mai da hankali kan ƙarfin jiki na sama, musamman tsokoki a baya da hannaye, suna ƙara ƙarfin ja.
- Lat Pulldowns shima babban abin cikawa ne ga Layukan kunkuntar Barbell yayin da suke kai hari ga tsokoki na latissimus dorsi a baya, wadanda kuma ake aiki dasu yayin motsa jiki, don haka inganta karfin jikin ku na sama da juriya.
Karin kalmar raɓuwa ga Layi Maƙarƙashiya
- Barbell Back Exercise
- Barbell Row Workout
- Horon Barbell kunkuntar
- Motsa Jiki na Ƙarfafa Baya tare da Barbell
- Dabarun Layi Narrow na Barbell
- Ginin tsokar baya tare da Barbell
- Layin Barbell don Baya
- Ƙunƙarar Motsa Jiki
- Barbell Workout don Baya
- Ƙarfafa Horar Barbell kunkuntar Layi