Hannu ɗaya na Bent-over Row
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Hannu ɗaya na Bent-over Row
Hannun Hannu ɗaya na Bent-over Row shine motsa jiki mai ƙarfi wanda ke kaiwa ga tsokoki a baya, kafadu, da hannaye, yayin da kuma ke shiga cikin ainihin. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, waɗanda ke son haɓaka ƙarfin jikinsu na sama da matsayi. Mutane na iya ficewa don wannan motsa jiki saboda yana iya haɓaka daidaiton tsoka da daidaito, haɓaka ingantacciyar daidaitawar jiki, da taimako a cikin ayyukan yau da kullun.
Yanayinta: tsammanin nuni a nuni Hannu ɗaya na Bent-over Row
- Sanya kishiyar gwiwa da hannunka akan benci don goyan baya, ajiye bayanka yayi daidai da ƙasa.
- Bari hannun da ke riƙe da dumbbell ya rataya ƙasa da ɗan gaba.
- Ja da dumbbell zuwa sama zuwa gefen jikin jikinka, ajiye hannunka na sama kusa da gefenka kuma ka ajiye gangar jikin a tsaye.
- Rage dumbbell baya a hankali zuwa wurin farawa, kammala maimaitawa ɗaya. Maimaita adadin maimaitawa da ake so, sannan canza gefe.
Lajin Don yi Hannu ɗaya na Bent-over Row
- **Motsin da ake sarrafawa**: Lokacin da ka cire nauyin sama, yi haka ta hanyar sarrafawa, tabbatar da cewa gwiwar hannu yana kusa da jikinka. Hakazalika, rage nauyi a cikin hanyar sarrafawa. Guji motsi ko motsi da sauri, saboda wannan na iya haifar da ciwon tsoka kuma baya aiki yadda ya kamata tsokoki da aka yi niyya.
- **Mayar da hankali kan tsokar Dama**: Hannun Hannun Hannu guda ɗaya da ke lanƙwasa a jere da farko yana kai hari ga tsokoki a bayanku, don haka yana da mahimmanci ku sa waɗannan tsokoki da gangan yayin motsa jiki. Guji kuskuren gama gari na amfani da b
Hannu ɗaya na Bent-over Row Tambayoyin Masu Nuna
Shi beginners za su iya Hannu ɗaya na Bent-over Row?
Ee, masu farawa za su iya yin motsa jiki na Hannu ɗaya Bent-over Row. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mutum ya fara nuna motsa jiki don tabbatar da an yi shi daidai. Kamar kowane motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, tsaya nan da nan kuma ku tuntuɓi ƙwararrun ƙwararrun motsa jiki.
Me ya sa ya wuce ga Hannu ɗaya na Bent-over Row?
- Layin Bench One Arm Row: Don wannan bambancin, kuna amfani da benci na karkata don tallafawa jikin ku, wanda zai iya taimakawa wajen ware tsokoki a bayanku kuma ya rage damuwa a kan ƙananan baya.
- Hannu ɗaya Bent-Over Cable Row: Wannan sigar tana amfani da na'urar kebul, wanda zai iya ba da juriya mai tsayi a cikin duka motsi kuma yana iya taimakawa inganta sarrafa tsoka.
- Resistance Band One Arm Bent-Over Row: Ta hanyar amfani da bandungiyar juriya maimakon nauyi, zaku iya ƙalubalantar tsokoki ta wata hanya ta daban kuma ku sanya motsa jiki ya zama mai ɗaukar nauyi kuma mai dacewa.
- Kettlebell One Arm Bent-Over Row: Wannan bambancin ya ƙunshi yin amfani da kettlebell, wanda zai iya taimakawa wajen inganta ƙarfin ku da ƙalubalanci kwanciyar hankalin ku saboda keɓaɓɓen siffar da rarraba nauyin kettle.
Me suna da abin da ya sanya ɗaukehawa ga Hannu ɗaya na Bent-over Row?
- Pull-up wani motsa jiki ne wanda ke cike da Hannu ɗaya Bent-over Row saboda yana mai da hankali ga ƙungiyoyin tsoka iri ɗaya, irin su lats, biceps, da rhomboids, ta haka yana haɓaka ƙarfin gabaɗaya da juriya na babba.
- Cikakken latsawa da dumbbell da suka dace da hannu daya da ke gudana ta hanyar yin watsi da daidaiton tsoka, da kuma inganta tasirin tsoka ta hanyar tabbatar da babban jikin daidai da karfi.
Karin kalmar raɓuwa ga Hannu ɗaya na Bent-over Row
- Dumbbell One Arm Row
- Motsa jiki na baya tare da Dumbbell
- Single Arm Dumbbell Row
- Bent-over Dumbbell Back Workout
- Motsa Jiki ɗaya na Dumbbell Baya
- Ƙarfafa Horar da Motsa Baya
- Motsa Jiki ɗaya na Hannu
- Dumbbell Row don Ƙarƙashin Ƙarƙashin Baya
- Hannun Hannu Guda Daya Bent-over Row
- Hand Dumbbell Back Workout