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Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu tsakanin Kujeru 3

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiAraban jiki
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu tsakanin Kujeru 3

Haɗin gwiwar enverted a tsakanin kujeru 3 ne mai kalubale ne mai ƙalubalen da ke bunkasa tsokoki a baya, ci gaba, haɓaka ƙarfi na gaba da ƙarfin jiki. Wannan aikin motsa jiki ya dace ga daidaikun mutane masu matsakaicin matsakaici zuwa matakin motsa jiki na ci gaba suna neman haɓaka aikin horon ƙarfin su. Mutane na iya zaɓar wannan motsa jiki don ikonsa na inganta ma'anar tsoka, ƙara ƙarfin aiki, da ƙara iri-iri zuwa tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu tsakanin Kujeru 3

  • Kwanta a baya a ƙarƙashin kujera a kan T, sanya jikinka a hanyar da kirjinka yana ƙarƙashin kujera.
  • Ka ɗaga sama ka riƙe kujerar kujera tare da rik'on hannun hannu (hannun hannu suna fuskantarka), tabbatar da cewa hannayenka sun ɗan faɗi fiye da faɗin kafada.
  • Ja jikinka zuwa sama zuwa saman kujera ta lankwasa gwiwar hannu da matse kafadarka tare, kiyaye jikinka madaidaiciya da tauri.
  • Rage jikin ku baya a cikin motsi mai sarrafawa zuwa wurin farawa, tabbatar da cewa kada ku bari jikin ku ya taɓa ƙasa, kuma ku maimaita motsa jiki don adadin da kuke so na maimaitawa.

Lajin Don yi Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu tsakanin Kujeru 3

  • ** Riko da Daidaita Jiki ***: Yi amfani da riƙon hannun hannu (hannun hannu suna fuskantar sama) lokacin kama gefuna na kujerun gaba biyu. Wannan riko yana taimakawa wajen kai hari ga biceps da babba baya da kyau. Ka kiyaye jikinka a layi daya daga kai zuwa yatsa, tare da ƙafafunka a kan kujera ta uku. Ka guji yin baka bayan ka ko sakwantar kugu domin hakan na iya haifar da rauni.
  • **Motsi Mai Sarrafawa**: Kuskure na gama gari yana gaggawar motsa jiki. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Ja kirjin ku zuwa matakin kujeru, ku matse kafadar ku tare. Sannan sannu a hankali ka runtse jikinka baya. Wannan sarrafawa

Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu tsakanin Kujeru 3 Tambayoyin Masu Nuna

Shi beginners za su iya Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu tsakanin Kujeru 3?

A matsayin mataimaki, dole ne in sanar da ku cewa Matsayin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Kujeru 3 motsa jiki ne mai rikitarwa wanda ke buƙatar adadi mai yawa na ƙarfin jiki na sama, daidaito, da daidaitawa. Ba a ba da shawarar ga masu farawa ba, saboda yana iya haifar da rauni idan ba a yi daidai ba. Don masu farawa, yana da kyau a fara da motsa jiki masu sauƙi waɗanda ke ƙarfafa tushe, kamar daidaitattun layuka, turawa, ko ja-up masu taimako. Yayin da kuke girma da ƙarfi da kwanciyar hankali tare da waɗannan darasi, za ku iya ci gaba a hankali zuwa ƙarin ƙungiyoyi masu rikitarwa. Koyaushe tuna don ba da fifikon tsari mai dacewa akan adadin maimaitawa ko adadin nauyi. Duk da haka, kowane mutum ya bambanta, kuma wasu na iya iya yin abubuwan da suka fi girma a baya fiye da wasu. Yana da kyau koyaushe a tuntuɓi ƙwararren ƙwararren motsa jiki ko mai horo na sirri wanda zai iya tantance matakin dacewar ku kuma ya ba da shawara ta keɓaɓɓu.

Me ya sa ya wuce ga Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu tsakanin Kujeru 3?

  • Matsayin Hannu Guda Guda Juya Juya Rikon Rikon Hannu: A cikin wannan bambancin, kuna yin aikin motsa jiki da hannu ɗaya lokaci guda, ƙara wahala da mai da hankali kan ƙarfin waje.
  • Haɗa da aka ɗauka a hankali ya sa ido tare da jeri na juriya: Don wannan bambancin, zaku iya ƙara ƙa'idojin da ke kan ƙayyadaddun ku da kuma aiki da tsokoki da yawa.
  • Haɗa a cikin Runderarshe ta hanyar rufe fuska tare da Vesteled Vest: Wannan bambancin ya ƙunshi saka alamar da aka yi nauyi yayin aiwatar da ƙarfi da haɓaka ƙarfi da haɓaka ƙarfi.
  • Layin Riko Mai Tsaki Mai Girma: A cikin wannan bambance-bambancen, maimakon kamawar hannu, kuna amfani da riko tsaka-tsaki (hanyoyin suna fuskantar juna). Wannan ɗan ƙaramin canji na iya ƙaddamar da tsokoki daban-daban kuma ya ƙara iri-iri zuwa aikin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu tsakanin Kujeru 3?

  • Tricep Dips: Yayin da aka ɗauko enverted undern rocand rani da farko yana nisantar wannan ta hanyar karfafa karfi kungiyar karfafa gwiwa, da sriceps, kai ga mafi daidaita jikin karfin jiki.
  • Tura-Ups: turawa-up suna aiki da kirji, kafadu, da sdips, suna ba da ƙarfi ga haɓaka ƙungiyar tsoka, waɗanda ke taimakawa haɓaka ƙarfin ƙwayoyin tsoka, waɗanda ke taimaka wa haɓaka haɓakar ƙwayoyin cuta gaba ɗaya kuma suna hana rashin daidaituwa na tsoka.

Karin kalmar raɓuwa ga Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu tsakanin Kujeru 3

  • Motsa jiki don baya
  • Juyawar motsa jiki
  • Ƙarƙashin Riko Row dabara
  • Layi mai ɗaukaka ta amfani da kujeru
  • Aikin gida don tsokoki na baya
  • Jujjuyawar Riko Row motsa jiki
  • Baya yana ƙarfafa motsa jiki
  • motsa jiki jere kujera uku
  • Jujjuyawar Layin Ƙarƙashin Hannu don baya
  • DIY motsa jiki na baya na gida.