Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Deltoid Lateral, Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya

The Incline Rear Lateral Raise motsa jiki ne na horarwa mai ƙarfi wanda da farko ke kai hari ga tsokoki a cikin kafadu, musamman na baya, kuma yana haɗa manyan baya da tarkuna. Yana da kyakkyawan motsa jiki ga daidaikun mutane waɗanda ke son haɓaka ma'anar kafaɗarsu, haɓaka matsayi, da haɓaka ƙarfin sama gaba ɗaya. Ta hanyar haɗa wannan motsa jiki a cikin aikin su na yau da kullum, wanda zai iya inganta ma'auni na tsoka, inganta motsin kafada, kuma yana iya rage haɗarin raunin kafada.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya

• Kwanta fuska a kan benci, barin hannunka su rataye kai tsaye daga kafadu, dabino suna fuskantar juna.
• Tsayawa dan kadan kadan a cikin gwiwar hannu, tayar da dumbbells zuwa tarnaƙi kuma har sai sun yi daidai da kafadu.
• Dakata a saman motsi, sannan a hankali rage dumbbells baya zuwa wurin farawa.
• Maimaita wannan tsari don adadin maimaitawa da kuke so, mai da hankali kan ƙanƙancewar kafaɗunku a saman kowane wakili.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya

• Sarrafa motsin ku: Guji kuskuren gama gari na amfani da lokaci don ɗaga ma'aunin nauyi. Ya kamata motsin ku ya kasance a hankali da sarrafawa, duka lokacin ɗagawa da rage nauyi. Wannan ba kawai yana rage haɗarin rauni ba amma yana tabbatar da cewa tsokoki suna aiki yadda yakamata.
• Zaɓi Nauyin Da Ya dace: Kuskure ɗaya na yau da kullun shine amfani da ma'aunin nauyi da yawa. Idan ba za ku iya yin motsa jiki tare da tsari mai kyau ba, nauyin nauyi ya yi nauyi sosai. Yin amfani da ma'aunin nauyi mai nauyi zai iya haifar da mummunan tsari, raguwar tasiri, da ƙara haɗarin rauni. Fara da ma'aunin nauyi kuma a hankali ƙara a matsayin ƙarfin ku

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya?

Ee, masu farawa zasu iya yin motsa jiki na Rear Lateral Raise. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don guje wa rauni da tabbatar da tsari mai kyau. Wannan motsa jiki yana hari akan deltoids na baya a cikin kafadu, kuma hanya ce mai kyau don inganta ƙarfin kafada da kwanciyar hankali. Ana ba da shawarar koyaushe don samun mai horar da motsa jiki ko gwani ya jagorance ku ta hanyar aiwatarwa idan kun kasance mafari don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya?

• Tsaye Tsaye Daga Baya: A cikin wannan sigar, kuna yin motsa jiki yayin da kuke tsaye, wanda ke ɗaukar ƙarin ƙarfafa tsokoki kuma yana iya ƙara ƙarfin gabaɗaya.
• Lanƙwasa-Over Lateral Tasowa: Don wannan bambancin, kuna lanƙwasa a kugu yayin da kuke tsaye, yana ba ku damar ƙaddamar da deltoids na baya daga wani kusurwa daban.
• Kwanciya ta baya ta baya: Wannan bambancin ya ƙunshi kwanciya fuska a kan benci mai karkata, wanda zai iya ba da ƙalubale na musamman ga tsokoki na kafada.
• Hannu daya na baya na baya: Wannan sigar ta ƙunshi yin aikin motsa jiki tare da hannu ɗaya a lokaci ɗaya, wanda ke ba da damar yawan motsi kuma yana iya taimakawa wajen magance duk wani rashin daidaituwar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya?

• Fuskar Face: Fuskar Fuskar kuma suna aiki da deltoids na baya kamar Incline Rear Lateral Raises, amma suna ƙara mayar da hankali ga rhomboids da tarkuna, suna taimakawa wajen ƙarfafawa da daidaita duk yankin baya na sama da kafada.
• Ya lanƙwasa layuka: yayin da ba'a iya ba da damar da ba a tashe da farko ba, ya tanadi kan layuka aiki da karfin gwiwa na baya .