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Thumbnail for the video of exercise: Rowerar-riko rub-baya

Rowerar-riko rub-baya

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, Pectoralis Major Sternal Head, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Rowerar-riko rub-baya

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ke kaiwa tsokoki a baya, biceps, da kuma ainihin ku. Yana da manufa ga waɗanda suke so su inganta ƙarfin jikinsu na sama, matsayi, da ma'aunin tsoka gaba ɗaya. Mutane za su so yin wannan motsa jiki saboda yana haɓaka ƙarfin aikin da ake buƙata don ayyukan yau da kullun da wasanni, kuma ana iya yin shi cikin dacewa ta amfani da barbell ko injin Smith.

Yanayinta: tsammanin nuni a nuni Rowerar-riko rub-baya

  • Tsaya yana fuskantar sandar, kama shi da hannun hannu (hannun hannu suna fuskantar ku) kuma kuyi tafiya da ƙafafunku gaba, don haka jikinku yana jingina baya a ɗan kusurwa.
  • Daidaita jikin ku zuwa matsayi na katako, kiyaye jikin ku da dunƙulewa a ƙasa.
  • Ja kirjin ku zuwa sandar ta hanyar matse ruwan kafadar ku tare, kiyaye gwiwar ku kusa da jikin ku.
  • Sannu a hankali rage kanku baya zuwa wurin farawa, mika hannuwanku cikakke, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Rowerar-riko rub-baya

  • **Motsi Mai Sarrafa**: Lokacin yin jere, ja kan kanku zuwa sandar a hankali da sarrafawa, mai da hankali kan amfani da tsokoki na baya maimakon biceps. Ka guji kuskuren firgita ko yin amfani da kuzari don ɗaga jikinka, saboda wannan na iya haifar da rauni kuma ba zai kai hari ga tsokar da ake so ba.
  • ** Haɗa Ƙwararrun Maɗaukaki ***: Don kiyaye daidaito da kwanciyar hankali, yana da mahimmanci a haɗa tsokoki na asali a duk lokacin motsa jiki. Kuskure na yau da kullun shine barin kwatangwalo ko baka na baya, wanda zai iya yin rauni

Rowerar-riko rub-baya Tambayoyin Masu Nuna

Shi beginners za su iya Rowerar-riko rub-baya?

Ee, masu farawa zasu iya yin motsa jiki na Ƙarƙashin-Grip Inverted Back Row. Koyaya, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar takamaiman adadin ƙarfin jiki na sama. Idan kun kasance sababbi ga horarwar ƙarfi, ƙila kuna buƙatar haɓaka wannan aikin a hankali. Hakanan yana da mahimmanci a yi amfani da sigar da ta dace don guje wa rauni. Idan ba ku da tabbas, yana da kyau ku nemi taimako ko mai horo ko gogaggen mai zuwa motsa jiki don taimako. Koyaushe ku tuna farawa da ƙananan nauyi kuma ƙara a hankali yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Rowerar-riko rub-baya?

  • Layin 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ya ƙunshi yin amfani da rigar nauyi ko nauyin idon sawun don ƙara juriya da kuma sa motsa jiki ya fi ƙalubale.
  • Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙafafun Ƙafafun Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙafa ya ƙunshi sanya ƙafafunku a kan akwati ko benci, ƙara wahala ta ƙara ƙarin nauyin jiki zuwa ja.
  • Wideungiyar da take da ta yi rikodin jeri ta koma baya ga riƙe don zama da kafada fiye da kafada.
  • Rundunar-riko danne layi a baya tare da dakatar da ɗan hutu a saman motsi, yana ƙaruwa lokaci a cikin tashin hankali da kuma yin tsokoki na aiki da wuya.

Me suna da abin da ya sanya ɗaukehawa ga Rowerar-riko rub-baya?

  • Bent-kan barbashi layuka: kamar wuyan-wuya ya mayar da hankali a baya, wannan darasi ya mayar da hankali a kan tsokoki na baya, yana samar da cikakkiyar motsa jiki da ci gaba da daidaita tsoka gabaɗaya.
  • Zama na USB Layuka: Wannan motsa jiki ya cika daukakar da ke kwance a baya ta hanyar tsoka iri ɗaya kuma tare da nau'in juriya na iri daya kuma tare da wani cikakken motsa jiki da bambance bambancen motsa jiki.

Karin kalmar raɓuwa ga Rowerar-riko rub-baya

  • Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Layi
  • Motsa jiki don baya
  • Jujjuyawar Baya tare da rikon hannun hannu
  • Ƙarfafa tsokoki na baya a gida
  • Motsa jiki na baya
  • Rukunin Ƙarƙashin Hannun Hannu don tsokoki na baya
  • Juya Juyi ta amfani da nauyin jiki
  • Aikin gida don tsokoki na baya
  • Ƙarƙashin ƙarfin motsa jiki na baya
  • Aikin motsa jiki na baya tare da Juyawa Row.