Madaidaicin Zauren Layi
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Madaidaicin Zauren Layi
Layin Madaidaicin Zauren Baya shine motsa jiki mai ƙarfi wanda ke kaiwa tsokoki a baya, kafadu, da hannaye, yana mai da shi manufa ga waɗanda ke neman haɓaka ƙarfin sama da matsayi. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi bisa ga matakan ƙarfin mutum. Mutane na iya so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don fa'idodinsa wajen haɓaka sautin tsoka, haɓaka mafi kyawun matsayi, da taimakawa cikin motsin aikin yau da kullun.
Yanayinta: tsammanin nuni a nuni Madaidaicin Zauren Layi
- Kamo hannayen hannu tare da riko na sama kuma ka zauna a mike, rike bayanka madaidaiciya da kafadu kasa.
- Ja da hannayen zuwa jikin jikinka yayin da kake ajiye gwiwar gwiwarka kusa da jikinka da matse ruwan kafadarka tare.
- Dakata na ɗan lokaci lokacin da hannaye suna kusa da ciki, sannan sannu a hankali mika hannunka zuwa wurin farawa.
- Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye madaidaiciyar baya da motsi masu sarrafawa a duk lokacin motsa jiki.
Lajin Don yi Madaidaicin Zauren Layi
- **Motsi Mai Sarrafawa**: Wani kuskuren da aka saba shine yin motsa jiki da sauri. Ya kamata a yi layin da ke zaune a madaidaiciyar baya ta hanyar sarrafawa don haɓaka haɗin gwiwar tsokoki da aka yi niyya. Lokacin da ka ja nauyi, yi shi a hankali da sarrafawa, kuma yi haka lokacin da ka koma wurin farawa.
- **A guji wuce gona da iri**: Kada ku wuce gona da iri ko miƙe hannuwanku a ƙarshen motsi. Wannan na iya haifar da raunin kafada ko baya. Ya kamata a mika hannuwanku gaba daya amma ba zuwa wurin da za ku ji damuwa a cikin haɗin gwiwar kafada ba.
- **Madaidaicin Riko ***: Tabbatar da rikon hannunka daidai ne. Ya kamata tafin hannunku su fuskanci juna. Rikon kuskure zai iya
Madaidaicin Zauren Layi Tambayoyin Masu Nuna
Shi beginners za su iya Madaidaicin Zauren Layi?
Ee, masu farawa za su iya yin motsa jiki a jere a tsaye. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen masu zuwa motsa jiki da farko don tabbatar da cewa ana yin aikin daidai.
Me ya sa ya wuce ga Madaidaicin Zauren Layi?
- Layin Juya: Yin amfani da tarkacen barbell ko na'ura Smith, za ku iya yin jeren jujjuyawar, wanda ke kaiwa tsoka iri ɗaya amma ta wani kusurwa daban.
- Layin Kebul: Wannan bambancin yana amfani da injin kebul, yana ba da izinin tafiya mai santsi, ci gaba da iya daidaita nauyi cikin sauƙi.
- Bent Over Barbell Row: Ana yin wannan motsa jiki yayin da yake tsaye da lankwasawa, yana ƙara wani ɓangaren ma'auni da babban ƙarfin motsa jiki.
- Layin T-Bar: Yin amfani da injin T-bar ko ƙararrawa tare da abin da aka makala, wannan bambance-bambancen yana ba da damar ɗimbin riko, yana niyya da baya da kafadu sosai.
Me suna da abin da ya sanya ɗaukehawa ga Madaidaicin Zauren Layi?
- Deadlifts wani motsa jiki ne na ƙarin motsa jiki saboda, kamar Layin Madaidaicin Baya, suna haɗa ƙungiyoyin tsoka da yawa ciki har da ƙananan baya, glutes, da hamstrings, suna haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya.
- Bent Over Rows babban ƙari ne ga Madaidaicin Zauren Layi yayin da suke kaiwa ƙungiyoyin tsoka irin su rhomboids, trapezius, da latissimus dorsi, haɓaka ƙarfin baya da matsayi.
Karin kalmar raɓuwa ga Madaidaicin Zauren Layi
- Cable jere motsa jiki
- Wurin zama motsa jiki na layin kebul
- Ayyukan ƙarfafawa na baya
- Matsakaicin motsa jiki na motsa jiki
- Kebul injin motsa jiki don baya
- Ayyukan motsa jiki don tsokoki na baya
- Wurin motsa jiki na injin layi
- Kebul na tuƙi don ƙarfin baya
- Dabarar jere ta baya madaidaiciya
- Ayyukan motsa jiki na USB don babba baya.