Layin Hannu ɗaya
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:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Layin Hannu ɗaya
Row na Hannu ɗaya horo ne mai ƙarfi wanda ke tunkarar tsokoki a baya, amma kuma yana aiki da biceps da kafadu, yana ba da gudummawa ga ingantaccen matsayi da ƙarfin sama. Ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda daidaitawar juriyar matakinsa. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke neman haɓaka ƙarfin jikinsu na sama, haɓaka ma'aunin tsoka, da haɓaka ingantacciyar daidaitawa.
Yanayinta: tsammanin nuni a nuni Layin Hannu ɗaya
- Tsaya baya madaidaiciya kuma a layi daya zuwa bene, ba da damar hannun dama ya rataye kuma ya shimfiɗa gabaɗaya.
- Ja da dumbbell kai tsaye zuwa gefen ƙirjin ku, ajiye hannun ku na sama kusa da gefen ku kuma ajiye gangar jikin.
- Rike na ɗan lokaci a saman motsi, matse tsokoki na baya.
- Sannu a hankali rage dumbbell baya zuwa wurin farawa, maimaita motsa jiki don adadin da kuke so na maimaitawa kafin ku canza zuwa wancan gefe.
Lajin Don yi Layin Hannu ɗaya
- **Yi amfani da Nauyin Da Ya dace**: Zaɓi nauyin da zai ba ku damar kammala motsa jiki da tsari mai kyau amma har yanzu yana da ƙalubale. Idan nauyin ya yi nauyi sosai, zai iya haifar da nau'i mara kyau da kuma raunin da ya faru. Akasin haka, idan ya yi haske da yawa, ba za ku sami cikakkiyar fa'idar motsa jiki ba.
- ** Sarrafa motsin ku ***: Guji motsi ko motsi mai sauri. Makullin wannan motsa jiki ana sarrafa shi, motsi mai santsi. Guguwa ta motsa jiki ko yin amfani da ƙarfi don ɗaga nauyi maimakon tsokoki na iya haifar da sakamako mara inganci da yuwuwar raunuka.
- ** Kiyaye Babban Mahimmancin ku ***: Yayin motsa jiki, tabbatar da kiyaye ainihin ku. Wannan ba kawai yana taimakawa wajen daidaita jikin ku ba,
Layin Hannu ɗaya Tambayoyin Masu Nuna
Shi beginners za su iya Layin Hannu ɗaya?
Ee, masu farawa zasu iya yin motsa jiki Row Hannu ɗaya. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. A hankali ƙara nauyi yayin da ƙarfi da fasaha ke inganta. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum da ya halarta don jagora da saka idanu akan fom yayin matakan farko.
Me ya sa ya wuce ga Layin Hannu ɗaya?
- Juyin janar da bangarori daya heran da ke bukatar tsayayya da kungiyar juriya da jan shi sama da hannu daya, yana kwaikwayon motsi na jere na gargajiya.
- Layin Hannu na 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 Ƙaƙwalwa ana yin shi ne ta hanyar ɗora ƙirji a kan benci mai karkata da ɗaga dumbbell da hannu ɗaya, ajiye gwiwar gwiwar kusa da jiki.
- Kettlebell One Arm Row yana amfani da kettlebell maimakon dumbbell don ƙarin ƙarfin riko da ƙalubalen daidaitawa.
- Layin TRX One Arm Row ya ƙunshi amfani da mai horar da dakatarwa, inda zaku ja jikinku sama zuwa hannaye da hannu ɗaya yayin da kuke riƙe jikin ku madaidaiciya.
Me suna da abin da ya sanya ɗaukehawa ga Layin Hannu ɗaya?
- Jawo-up wani motsa jiki ne wanda ke cika Layukan Hannu guda ɗaya saboda dukansu sun yi niyya ga latissimus dorsi, tsoka mafi girma a cikin jiki na sama, wanda zai iya haɓaka ƙarfin jiki da kwanciyar hankali.
- Dumbbell Bench Press wani ingantaccen motsa jiki ne mai dacewa ga Layukan Hannu guda ɗaya yayin da yake aiki akan tsokoki na pectoral da triceps, yana ba da ma'auni ga baya da aikin bicep da aka yi a cikin Layukan hannu ɗaya.
Karin kalmar raɓuwa ga Layin Hannu ɗaya
- Dumbbell One Arm Row
- Motsa jiki na baya tare da Dumbbell
- Single Arm Dumbbell Row
- Ƙarfafa Horarwa don Baya
- Motsa Jiki ɗaya na Hannun Baya
- Dumbbell Rowing Exercise
- Motsa jiki na baya tare da Dumbbell
- Motsa Jiki ɗaya na Dumbbell Baya
- Ɗaukar nauyi don tsokar baya
- Motsa Jikin Dumbbell Mai Hannu Daya