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Layukan Mazauna Ƙananan

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 Layukan Mazauna Ƙananan

Layin Mazaunan Ƙarƙashin Ƙarfafa motsa jiki ne mai ƙarfafa tsokoki a baya, kafadu, da hannaye, yana ba da gudummawa ga ingantaccen matsayi da gaba ɗaya ƙarfin jiki na sama. Ya dace da daidaikun mutane a kowane matakan motsa jiki, gami da waɗanda ke neman haɓaka aikinsu na motsa jiki ko kawai inganta motsin aikin yau da kullun. Mutane da yawa na iya so su haɗa Layukan Mazauna Ƙarfafa a cikin aikin motsa jiki na yau da kullum don tallafawa ci gaban tsoka, inganta ingantaccen matsayi, da ƙara ƙarfin jiki na sama.

Yanayinta: tsammanin nuni a nuni Layukan Mazauna Ƙananan

  • Tsaya bayanka a mike, fitar kirji, sannan ka dan karkata gwiwoyinka kadan. Wannan shine wurin farawanku.
  • Ja da hannaye zuwa cikin ciki, ajiye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafada tare.
  • Riƙe wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin tsokoki na baya.
  • A hankali mayar da hannaye zuwa wurin farawa, tabbatar da motsi mai sarrafawa, don kammala maimaita ɗaya. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Layukan Mazauna Ƙananan

  • Motsi Mai Sarrafa: Ka guji amfani da kuzari don ja ma'aunin nauyi. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma ba zai yi tasiri sosai ga tsokoki da kuke ƙoƙarin ƙarfafawa ba. Maimakon haka, mayar da hankali kan ja da ma'aunin nauyi a hankali da sarrafawa.
  • Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin ja ma'aunin nauyi har zuwa jikinka sannan kuma mika hannunka gaba daya akan sakin. Ka guje wa rabin maimaitawa saboda ba za su ba ka cikakkiyar fa'idar motsa jiki ba.
  • Riko Mai Kyau: Wani kuskuren gama gari shine kama hannun da ƙarfi sosai ko a wuri mara kyau. Rikon naku yakamata ya kasance mai ƙarfi amma ba matsewa sosai ba,

Layukan Mazauna Ƙananan Tambayoyin Masu Nuna

Shi beginners za su iya Layukan Mazauna Ƙananan?

Ee, mafari tabbas za su iya yin atisayen layuka mara nauyi. Duk da haka, yana da mahimmanci su koyi daidai tsari da dabara don hana rauni. Ya kamata su fara da ma'aunin nauyi kuma a hankali suna ƙaruwa yayin da ƙarfinsu ya inganta. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki a farkon farawa don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Layukan Mazauna Ƙananan?

  • Faɗin Riko Ƙarƙashin Zauren Layi: A cikin wannan bambance-bambance, kuna amfani da mashaya mai faɗi wanda ke taimakawa wajen haɗa tsokoki a cikin baya da kafaɗunku.
  • Layin Mazaunan Ƙarƙashin Kusa-Karɓa: Wannan sigar tana amfani da sandar kama-karya ko hannu, tana mai da hankali kan tsakiyar ɓangaren baya da biceps ɗin ku.
  • A karkashin ƙasa jere jere: ta hanyar kama sandar daga ƙasa a cikin wannan bambance-bambancen, zaku iya yin balaguron ƙananan baka da kuma ci amanar ku sosai.
  • High-zuwa-low zaune da: Wannan bambance-bambancen da ya shafi jan kebul daga babban matsayi ƙasa zuwa kugu, sanya ƙananan ɓangaren ratsanku da rhomboids ɗinku mafi ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Layukan Mazauna Ƙananan?

  • Lat Pulldown wani motsa jiki ne wanda ya dace da Layi maras Zama yayin da yake mai da hankali kan rukunin tsoka iri ɗaya - latissimus dorsi - amma daga wani kusurwa daban, yana haɓaka daidaitaccen ci gaban tsoka.
  • A takaice dai hadin karban low zaune kamar yadda ya kuma nuna tsokoki na baya, musamman da trapezius, wanda zai iya taimakawa wajen inganta matsayi da kuma samar da tallafi mai karfi don kashin baya.

Karin kalmar raɓuwa ga Layukan Mazauna Ƙananan

  • "Cable Low wurin zama Layi motsa jiki"
  • "Bayan motsa jiki tare da Cable"
  • "Zaune a jere don tsokoki na baya"
  • "Gym exercises for back"
  • "Cable motsa jiki don ƙananan baya"
  • "Tsarin Ƙarfin Ƙarfi tare da Layi Mara Ƙarfafa"
  • "Cable machine back exercises"
  • "Tsarin layi na zaune"
  • "Jagorancin Form na Ƙarƙashin Zama"
  • "Yadda ake yin Layi mara nauyi tare da Cable"