Barbell Rear Delt Row

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Barbell Rear Delt Row

Barbell Rear Delt Row wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga deltoids na baya, rhomboids, da tsokoki na trapezius, haɓaka ƙarfin jiki na sama da inganta matsayi. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi bisa nauyi da maimaitawa. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta kwanciyar hankali na kafada, haɓaka ma'anar tsoka, da goyan bayan aikin dacewa gabaɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Rear Delt Row

• Lanƙwasa a kwatangwalo da gwiwoyi, kiyaye bayanku madaidaiciya, har sai jikin ku ya kusan daidai da ƙasa. Bari mashaya ya rataya a tsayin hannu a gaban ku.
• Cire sandar zuwa gaɓoɓin ku na sama, kiyaye gwiwar gwiwar ku a waje yayin motsi, kuma ku matse ruwan kafadar ku tare a saman motsin.
• Dakata na daƙiƙa ɗaya a saman motsin don haɓaka ƙanƙancewa a cikin deltoids na baya.
• Sannu a hankali rage barbell baya zuwa wurin farawa, kula da motsi, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Rear Delt Row

• Riko da Matsayi: Rike sandar tare da riko dan fadi fiye da fadin kafada. Ya kamata tafin hannunka su fuskanci jikinka. Wannan riko yana ba da damar mafi kyawun haɗin gwiwa na deltoids na baya.
• Motsi Mai Sarrafa: Lokacin da ka ja kararrawa zuwa kirjinka, yi haka cikin tsari mai sarrafawa. Ya kamata motsi ya kasance a hankali kuma a tsaye, yana mai da hankali kan ƙwayar tsoka kuma ba akan ma'auni ba. Ka guje wa firgita ko yin amfani da ƙarfi don ɗaga ƙwanƙwasa, saboda hakan na iya haifar da rauni.
• Numfasawa: Ka tuna numfashi daidai. Yi numfashi yayin da kuke runtse barbell ɗin kuma ku fitar da numfashi yayin da kuke ɗaga shi. Numfashin da ya dace zai iya haɓaka aikin ku kuma ya hana ku jin haske.
• Kar a yi

Barbell Rear Delt Row Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Rear Delt Row?

Ee, masu farawa za su iya yin aikin Barbell Rear Delt Row. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Barbell Rear Delt Row?

• Zauren Cable Rear Delt Row: A cikin wannan bambancin, kuna amfani da na'uran jeri na kebul ɗin zaune wanda zai iya samar da tashin hankali akai-akai a duk lokacin motsi kuma ya yi niyya ga delts na baya yadda ya kamata.
• Layin Bench Rear Delt Row: Wannan bambancin ya haɗa da kwanciya fuska a kan benci mai karkata wanda zai iya taimakawa wajen ware tsokoki na baya da hana amfani da kuzari.
• Single-Arm Smith Machine Rear Delt Row: Wannan bambancin yana amfani da injin Smith kuma yana ba ku damar mai da hankali kan hannu ɗaya a lokaci guda, yana tabbatar da daidaiton haɓakar tsokoki na baya.
• Lanƙwasa-Over Rear Delt Row: Ana yin wannan bambancin yayin da ake lanƙwasa-sama, wanda zai iya taimakawa wajen ƙaddamar da raƙuman baya kai tsaye da ƙarfafa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Rear Delt Row?

• Motsa jiki na Face Pull wani motsa jiki ne mai dacewa kamar yadda kuma yake mayar da hankali ga deltoids na baya da tsokoki na baya, amma ya haɗa da motsi daga babban kusurwa zuwa ƙasa, wanda zai iya taimakawa wajen inganta kwanciyar hankali da daidaito na kafada, yana inganta amfanin. Barbell Rear Delt Row.
• Dumbbell Lateral Raise, yayin da da farko ke niyya deltoids na gefe, kuma yana haɓaka deltoids na baya, yana ba da nau'in nau'in iri daban-daban kuma yana taimakawa haɓaka ƙarfin gabaɗaya da sassaucin kafaɗa, waɗanda ke da mahimmanci don aiwatar da layin Barbell Rear Delt yadda ya kamata.