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Zaune Layi

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiWada ta hurna.
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Zaune Layi

Layin Mazauna shine ingantaccen motsa jiki na horon ƙarfi wanda da farko ke kaiwa tsokoki a baya, kafadu, da hannaye, haɓaka mafi kyawun matsayi da ma'aunin tsoka. Yana da kyakkyawan aikin motsa jiki ga mutane na kowane matakan motsa jiki, gami da masu farawa, saboda yana taimakawa haɓaka ƙarfin tsoka da juriya. Mutane na iya zaɓar wannan motsa jiki saboda ba kawai yana haɓaka ƙarfin babba ba amma kuma yana taimakawa rigakafin rauni da haɓaka motsin aikin yau da kullun.

Yanayinta: tsammanin nuni a nuni Zaune Layi

  • Tare da mika hannunka, ɗima riƙon V-bar kuma karkata baya kaɗan, kiyaye kashin baya madaidaiciya da ƙirjinka sama.
  • Mayar da hannayen baya zuwa jikin jikin ku yayin da kuke ajiye gwiwar gwiwar ku kusa da jikinku, kuna matse tsokoki na baya yayin da kuka isa kololuwar motsi.
  • Riƙe matsayin kwangila na daƙiƙa kuma a hankali mayar da V-bar zuwa matsayin asali yayin kiyaye iko.
  • Maimaita wannan motsi don adadin maimaitawar da aka ba da shawarar, tabbatar da kiyaye jikin ku a tsaye a duk lokacin motsa jiki.

Lajin Don yi Zaune Layi

  • Motsi Mai Sarrafa: Guji saurin motsi. Maimakon haka, yi aikin a hankali kuma tare da sarrafawa. Ja hannun hannu zuwa gare ku ta amfani da tsokoki na baya, dakata na ɗan lokaci lokacin da hannayen ke cikin ciki, sannan a hankali komawa wurin farawa. Wannan zai tabbatar da cewa tsokoki suna tsunduma cikin aikin motsa jiki.
  • Daidaitaccen Riko: Ka riƙe hannaye tare da tafin hannunka suna fuskantar juna. Ana kiran wannan tsaka tsaki kuma yana taimakawa wajen ware tsokoki na baya. Ka guje wa riƙon hannaye sosai saboda hakan na iya haifar da ƙuƙuwar wuyan hannu.
  • Ka guje wa wuce gona da iri: Kada ka wuce gona da iri ko karkata baya da nisa lokacin komawa wurin farawa. Wannan na iya sanya damuwa mara amfani akan baya da kafadu, kuma yana iya

Zaune Layi Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Layi?

Ee, masu farawa za su iya yin motsa jiki na Zaune. Yana da babban motsa jiki don ƙarfafawa da kunna tsokoki a baya. Koyaya, yana da mahimmanci ga masu farawa su fara da ma'aunin nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Yana iya zama da fa'ida a samu mai horarwa ko gogaggen ɗan wasan motsa jiki ya fara nuna dabarar da ta dace da farko. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Zaune Layi?

  • Layi Mai Zama na Bench: A cikin wannan bambancin, kuna yin jere yayin da kuke zaune akan benci mai karkata, wanda zai iya taimakawa haɓaka tsokoki na baya da ƙarfi sosai.
  • Layin Cable Seated: Wannan bambancin yana amfani da na'ura ta kebul, yana ba da izinin tafiya mai sauƙi, ƙarin sarrafawa da tashin hankali akai-akai akan tsokoki a duk lokacin motsa jiki.
  • Layi Mai Faɗin Riko: Wannan bambance-bambancen yana amfani da riko mai faɗi, wanda zai iya taimakawa tsokar tsokar da ke cikin baya da kafaɗun ku yadda ya kamata.
  • A karkashin rike da zaune: wannan bambance-bambancen yana amfani da ƙirar underhand, wanda zai iya sanya ƙarin ƙarfi a kan ƙananan ɓangaren tsoka na Latissimus a baya.

Me suna da abin da ya sanya ɗaukehawa ga Zaune Layi?

  • Deadlifts babban motsa jiki ne na haɗakarwa ga Layukan Zazzagewa saboda suna aiki a kan gabaɗayan baya, gami da ƙananan baya da tarkuna, waɗanda ba su ne ainihin abin da ake mayar da hankali kan Layukan Zama ba, don haka suna ba da cikakkiyar motsa jiki na baya.
  • Lanƙwasa-Over Layukan kuma na iya haɓaka Layukan Zama kamar yadda suke kaiwa ƙungiyoyin tsoka iri ɗaya a baya, amma daga wani kusurwa daban, ta haka suna haɓaka ma'aunin tsoka da ƙima.

Karin kalmar raɓuwa ga Zaune Layi

  • "Cable Seated Row motsa jiki"
  • "Ayyukan ƙarfafa baya"
  • "Kayan motsa jiki don tsokoki na baya"
  • "Ayyukan motsa jiki na USB"
  • "Mashin motsa jiki na zaune"
  • "Cable motsa jiki don baya"
  • "Tsarin layin layin kebul na zaune"
  • "Ayyukan gina tsoka na baya"
  • "Yadda ake motsa jiki a jere"
  • "Tsarin motsa jiki na baya tare da kebul"