Zaune High Layi
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Zaune High Layi
Babban Layi Mai Zama shine ingantaccen motsa jiki na horar da ƙarfi wanda da farko ke kaiwa tsokoki a baya, kafadu, da hannaye, haɓaka mafi kyawun matsayi da ƙarfin jiki na sama. Yana da kyau ga daidaikun mutane a kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum. Mutane za su so yin wannan motsa jiki ba kawai don gina ƙwayar tsoka da haɓaka bayyanar jiki ba, amma har ma don inganta ƙarfin aiki don ayyukan yau da kullum da kuma rage haɗarin ciwon baya.
Yanayinta: tsammanin nuni a nuni Zaune High Layi
- Ɗauki hannayen hannu tare da tafukan ku suna fuskantar juna kuma ku zauna a tsaye, ku tsayar da baya da kirjin ku.
- Ja da hannaye zuwa cikin ciki, matse kafadar ku tare yayin da kuke ajiye gwiwar ku kusa da jikin ku.
- Dakata na ɗan lokaci lokacin da hannaye suka isa cikin ciki, sannan a hankali ƙara hannuwanku zuwa wurin farawa.
- Maimaita waɗannan matakan don adadin da ake so na maimaitawa.
Lajin Don yi Zaune High Layi
- Motsi masu sarrafawa: Lokacin yin babban jeri, ja hannayen zuwa gare ku a cikin tsari mai sarrafawa, matse ruwan kafada tare. Ka guje wa firgita ko yin amfani da ƙarfi don cire ma'aunin nauyi saboda yana iya haifar da ƙunƙun tsoka kuma baya yin aiki yadda yakamata.
- Daidaitaccen Riko: Rike hannaye tare da dabino suna fuskantar juna. Ka guji kamawa sosai saboda wannan na iya haifar da rauni a wuyan hannu da gaban hannu.
- Cikakkun Motsi: Tabbatar da cikakken mika hannunka a wurin farawa kuma ja hannaye har zuwa gare ku a matsayi na ƙarshe. Ka guji yin juzu'i saboda ba su cika tsokoki ba.
- Nauyin Da Ya dace: Fara da ƙaramin nauyi don tabbatar da cewa za ku iya yin motsa jiki tare da sigar daidai. Da zarar kun gamsu, sannu a hankali ƙara
Zaune High Layi Tambayoyin Masu Nuna
Shi beginners za su iya Zaune High Layi?
Ee, tabbas masu farawa za su iya yin motsa jiki na Seated High Row. Babban motsa jiki ne don ƙarfafa tsokoki a baya, kafadu, da hannaye. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar kowane sabon motsa jiki, masu farawa yakamata su ɗauki shi a hankali kuma ƙila su nemi jagora daga mai horarwa don tabbatar da cewa suna yin aikin daidai.
Me ya sa ya wuce ga Zaune High Layi?
- Zauren Babban Layi tare da Ƙungiyoyin Juriya: Wannan bambancin yana amfani da makada na juriya maimakon nauyi, yana ba da damar ƙarin iko akan tashin hankali da matakin wahala.
- Zazzage Babban Layi tare da Dumbbells: A cikin wannan bambancin, kuna amfani da dumbbells maimakon mashaya, wanda zai iya taimakawa wajen haɓaka haɓakawa da haɗa ƙungiyoyin tsoka daban-daban.
- Kwangila Babban Layi Mai Zama Mai Girma: Ana yin wannan bambancin akan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa wurare daban-daban na baya.
- Wurin zama Babban Layi tare da Dakata: Wannan bambancin ya ƙunshi dakatarwa a kololuwar ƙanƙancewa, wanda zai iya taimakawa wajen haɓaka haɗin tsoka da haɓaka ikon ku akan motsi.
Me suna da abin da ya sanya ɗaukehawa ga Zaune High Layi?
- Bent-Over Rows wani babban ƙari ne ga Babban Layukan Zazzage yayin da suke tafiyar da tsokoki iri ɗaya, gami da rhomboids da trapezius, amma kuma sun haɗa da ƙananan baya da glutes, suna haɓaka aikin motsa jiki na sama.
- Deadlifts kuma na iya haɗawa Babban Layi Mai Zama saboda ba wai kawai suna aiki da tsokoki na baya ba, har ma suna haɗa dukkan sarkar na baya, gami da glutes da hamstrings, waɗanda zasu iya taimakawa haɓaka ƙarfin ku da kwanciyar hankali gabaɗaya.
Karin kalmar raɓuwa ga Zaune High Layi
- Cable Seated High Row motsa jiki
- Ayyukan ƙarfafawa na baya
- Motsa jiki mai tsayin layi
- Ayyukan motsa jiki na USB don tsokoki na baya
- Zaune High Layi don baya
- Cable Machine baya motsa jiki
- Ƙarfafa baya tare da Seated High Row
- Cable High Row baya motsa jiki
- Ginin tsoka na baya tare da Zauren High Row
- Wurin zama Cable Rowing don ƙarfin baya.