Layin da aka lanƙwasa ya fi hanyar motsa jiki na baya

Wadatacce

• Dumbbell Bent-Over Row Fa'idodi da Bambance-bambance
• Yadda ake Yin Dumbbell Rent-Over Row
• Bita don

Yayinda layuka sune farkon motsa jiki na baya, suna ɗaukar sauran jikin ku kuma wanda shine abin da ke sa su zama dole-don kowane ƙarfin horo na yau da kullun. Dumbbell lanƙwasa-jere (wanda aka nuna anan daga mai koyar da NYC Rachel Mariotti) ɗaya ce daga cikin hanyoyi da yawa don girbar fa'idodin, amma yana iya kasancewa ɗaya daga cikin mafi sauƙin shiga.

Dumbbell Bent-Over Row Fa'idodi da Bambance-bambance

"Babban ƙungiyar tsoka da aka yi niyya shine bayanku, musamman latissimus dorsi da rhomboids," in ji Lisa Niren, babban malamin gudanar da Studio app. Hakanan kuna iya jujjuya jeri kaɗan don yin niyya ga sassa daban-daban na bayanku: "Jawo nauyi mafi girma zuwa kirjin ku yana aiki da tsokoki na sama yayin da jan nauyi kusa da kugu yana aiki da tsokar tsakiyar ku," in ji ta.

Kula don kiyaye kafadu "ƙasa da baya" gabaɗaya don tabbatar da cewa kuna aiki daidai tsokoki, in ji Christi Marraccini, mai ba da horo a NEO U a New York City. "Musamman zuwa ƙarshen saitin ku, lokacin da za a iya jarabce ku don barin kafaɗunku zuwa ga kunnuwanku," in ji ta.

Lanƙwasa-jere (da duk wani motsa jiki na baya, don wannan al'amari) yana da mahimmanci don haɗawa cikin ƙarfin ƙarfin ku don kula da ma'auni na ƙarfi tsakanin baya da gaban jikin ku. Heidi Jones, wanda ya kafa SquadWod da Fortë mai horar da 'yan wasa ya ce "Lankwasa-kwakwalwan da aka lankwasa shi ne cikakkiyar madaidaicin matsi na benci saboda yana kai hari ga tsokoki da ke gefe na jikin ku." (Gwada supersets na jere mai lanƙwasawa tare da latsa benci na dumbbell ko turawa don kisa-amma daidaitacce! Mai ɗagawa.)

Motsa jiki mai lanƙwasawa kuma yana kaiwa biceps ɗin ku, da tsokoki a cikin kafadu da yatsun hannu, da ƙafafun ku da ainihin ku. (Ee, da gaske.) "Tsokar ciki da ƙananan baya suna yin kwangila don daidaitawa (ko ajiye jikin ku a wurin) yayin yin aikin," in ji Niren. "Ƙarfafa waɗannan tsokoki yana inganta matsayin ku da kwanciyar hankali na kashin baya, yana rage haɗarin raunin ƙananan baya." (Mai Dangantaka: Me yasa yake da mahimmanci a sami ƙarfi Abs-kuma ba don samun fakitin guda shida ba)

A gefen juyawa, duk da haka, jere mai lankwasa na iya fusata ƙananan baya a wasu mutane. Nazarin da aka buga a cikin Jaridar Ƙarfafawa da Bincike ya gano cewa jere mai lanƙwasa-lanƙwasa ya sanya mafi girman nauyi akan kashin lumbar idan aka kwatanta da juzu'in juyawa ko tsayin kebul na hannu ɗaya. Idan layin da aka lanƙwasa a tsaye yana haifar da ciwon baya, gwada juzu'in jujjuyawar tare da mai horar da dakatarwa ko rataye a ƙarƙashin barbell. Ko, don sauƙaƙa shi gaba ɗaya, zaɓi ƙaramin dumbbells.

Kuna son ƙarin ƙalubale? Yi ƙoƙarin juyar da hannayenku zuwa riko da hannu (dumbbells a kwance, a layi ɗaya zuwa kafadu da wuyan hannu da ke fuskantar gaba daga jikin ku) don kai hari ga biceps da lats har ma da ƙari, in ji Jones. Idan kana son yin lodi ko da nauyi mai nauyi, gwada layin da aka lanƙwasa tare da ƙwanƙwasa da abin hannu (hannun da ke fuskantar cinyoyinka).

Yadda ake Yin Dumbbell Rent-Over Row

A. Tsaya tare da nisa na ƙafafu da nisa kuma riƙe dumbbell matsakaici ko nauyi a kowane hannu ta gefe. Tare da lanƙwasawa kaɗan kaɗan, lanƙwasa gaba a kwatangwalo har sai gangar jikin tana tsakanin digiri 45 kuma a layi ɗaya da ƙasa da dumbbells rataye a ƙarƙashin kafadu, wuyan hannu suna fuskantar ciki. Shiga ciki da kuma kiyaye wuyan tsaka tsaki don kula da madaidaicin baya don farawa.

B. Exhale zuwa jere dumbbells sama kusa da haƙarƙari, zana yatsun hannu kai tsaye da kuma ɗora hannayensu a dunkule.

C. Shaƙa don rage nauyi a hankali a hankali zuwa farkon farawa.

Yi 4 zuwa 6 reps. Gwada saiti 4.

Dumbbell Bent-Over Row Form Tips

• Tsayar da idanunku akan ƙasa kaɗan a gaban ƙafa don kula da wuyan wuyan hannu da kashin baya.
• Ci gaba da kasancewa cikin kowane saiti kuma kuyi ƙoƙarin kada ku motsa jikin ku kwata -kwata.
• Mayar da hankali kan matse ruwan kafada tare a saman kowane wakili.

Bita don