Ma'aunin Rufe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Dip Cage
Bayani na Faraɗi
Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiWatawa
Musulunci Masu gudummawaLatissimus Dorsi
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ma'aunin Rufe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Dip Cage
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 Ƙarfafa Ƙarfafa Jiki na Sama, musamman na baya, Biceps, da kafadu. Yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba da ke neman ƙalubalantar ƙarfinsu da juriyarsu. Wannan motsa jiki yana da kyawawa saboda ikonsa don haɓaka ma'anar tsoka, inganta ƙarfin kamawa, da ƙara yawan ƙarfin jiki na sama.
Yanayinta: tsammanin nuni a nuni Ma'aunin Rufe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Dip Cage
- Haɗa bel mai nauyi a kusa da kugu kuma tabbatar da nauyin da ake so.
- Ja jikinka sama har sai haƙarka ta kasance a sama da sanduna, kiyaye gwiwar gwiwarka kusa da jikinka da tabbatar da cewa jikinka ya kasance a tsaye ba tare da yaɗa ba.
- Riƙe babban matsayi na ɗan lokaci, mai da hankali kan ƙanƙancewar a cikin biceps da tsokoki na baya.
- Sannu a hankali saukar da jikin ku zuwa wurin farawa, cikakken mika hannuwanku. Wannan yana kammala maimaitawa ɗaya. Maimaita aikin don adadin da ake so na maimaitawa.
Lajin Don yi Ma'aunin Rufe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Dip Cage
- **Motsin da ake Sarrafawa**: Guji motsin hayaniya. Ja jikin ku zuwa sama a cikin tsari mai sarrafawa har sai haƙar ku ta wuce sandar. Dakata a saman motsin na daƙiƙa guda, sannan ka rage kanka baya a hankali. Wannan zai tabbatar da cewa tsokoki na cikin tashin hankali na tsawon lokaci, yana ƙara yawan tasirin motsa jiki.
- **A Gujewa Ƙarfafa Baya ***: Kuskure ɗaya na gama gari shine wuce gona da iri a baya yayin motsa jiki. Wannan na iya haifar da raunin baya da kuma rage tasirin motsa jiki akan biceps da lats. Tsaya jikinka a tsaye kamar yadda zai yiwu a duk lokacin motsa jiki.
- **Yi amfani da Nauyin Da Ya dace**: Nauyin da kuke amfani dashi yakamata ya zama mai wahala amma ba nauyi haka ba
Ma'aunin Rufe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Dip Cage Tambayoyin Masu Nuna
Shi beginners za su iya Ma'aunin Rufe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Dip Cage?
Yayin da masu farawa za su iya yin yunƙurin fasaha na Close Grip Chin-up akan motsa jiki na Dip Cage, ana ba da shawarar gabaɗaya don ƙarin matakan dacewa. Wannan motsa jiki yana buƙatar ƙarfi na sama mai ƙarfi, musamman a baya, kafadu, da hannuwa. Masu farawa su fara da motsa jiki na yau da kullun don haɓaka ƙarfin su, kamar ƙwanƙwasa na yau da kullun ko ƙwanƙwasa taimako, kafin yunƙurin nau'ikan nau'ikan nauyi. Koyaushe tuna yin motsa jiki tare da tsari mai kyau da aminci don guje wa rauni. Idan ba ku da tabbas, yana da kyau ku tuntubi ƙwararrun motsa jiki.
Me ya sa ya wuce ga Ma'aunin Rufe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Dip Cage?
- Wani bambance-bambancen shine Tsararren Grip Chin-up akan Dip Cage, inda dabino ke fuskantar juna, suna aiki da brachialis da tsokoki na brachioradialis.
- Aure a rufe rufe bakin-up a kan rabuwa daga tsiran wani bambance-bambance ne wani dabam, wanda ke sanya ƙarin girmamawa kan tsokoki na Bicep.
- 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 Ƙarfafawa wanda ke ƙara ƙarfin gaske ta amfani da hannu ɗaya kawai a lokaci guda.
- Aƙarshe, kusa da sikeli mai ɗaukar hoto akan keji shine bambancin da ya saƙun rikodin daga gaci don overthand, yana canza abin da ya fi maida hankali a kan tsokoki na baya.
Me suna da abin da ya sanya ɗaukehawa ga Ma'aunin Rufe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Dip Cage?
- Lat Pulldowns: Lat ja da baya sun dace da Ma'aunin Rufe 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa yayin da dukansu suka mayar da hankali kan lats da biceps. Koyaya, raguwar lat ɗin yana ba da izinin motsi mai sarrafawa kuma ana iya daidaita shi zuwa ma'auni daban-daban, yana ba da damar ɗaukar nauyi na ci gaba da samun ƙarfi.
- Barbell Bent Over Rows: Wannan motsa jiki kuma yana kaiwa ga tsokoki na baya, musamman lats da rhomboids, waɗanda ke da mahimmanci don yin chin-ups. Ta ƙarfafa waɗannan tsokoki, zaku iya inganta aikin ku da jimorar ku a cikin nauyin da aka auna nauyi a kan keji.
Karin kalmar raɓuwa ga Ma'aunin Rufe Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Dip Cage
- Motsa jiki mai nauyi
- Ayyukan ƙarfafawa na baya
- Dip Cage motsa jiki
- Ma'aunin Rufe Chin-ups
- Ayyukan motsa jiki masu nauyi na sama
- Ayyukan ginin tsoka na baya
- Nauyin Chin-up akan Dip Cage
- Ayyukan motsa jiki masu tsanani
- Close Grip Chin-up motsa jiki
- Ayyuka masu nauyi don ƙarfin baya.