Bayan Lanƙwasa Yatsa na Baya

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Wurin roba.

Sakonni ga Bayan Lanƙwasa Yatsa na Baya

Ƙarƙashin Yatsan Yatsa na Bayan Baya wani motsa jiki ne mai ƙarfi wanda ke keɓance musamman da ƙarfafa hannayen ku da riko. Wannan motsa jiki cikakke ne ga 'yan wasa, masu ɗaukar nauyi, ko duk wanda ke neman haɓaka ƙarfin hannunsu da ƙazaminsu. Ta hanyar haɗa Ƙaƙwalwar Yatsan Baya a cikin aikin motsa jiki na yau da kullun, zaku iya haɓaka ƙarfin ɗagawa, haɓaka aikin wasanku, da rage haɗarin raunin hannu da wuyan hannu.

Yanayinta: tsammanin nuni a nuni Bayan Lanƙwasa Yatsa na Baya

• Sannu a hankali runtse dumbbells a bayan bayanka, rike hannunka madaidaiciya kuma tafin hannunka suna fuskantar waje.
• Da zarar dumbbells sun kasance a matakin glutes, karkatar da yatsunsu zuwa tafin hannunka don shiga tsokoki na gaba.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a cikin goshin ku.
• A hankali kwance yatsun hannunka don komawa wurin farawa, sannan maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Bayan Lanƙwasa Yatsa na Baya

• **Motsi Mai Sarrafawa**: Makullin wannan darasi shine jinkirin motsi, sarrafawa. Guji saurin lanƙwasa ko amfani da kuzari don ɗaga nauyi. Maimakon haka, mayar da hankali kan shigar da tsokoki na gaba don yin aikin. Wannan zai taimaka muku samun mafi kyawun motsa jiki kuma ku guje wa nau'in da ba dole ba.
• **Cikakken Matsayin Motsi ***: Nufin cikakken kewayon motsi tare da kowane curl. Wannan yana nufin tsawaita hannunka gabaɗaya a kasan motsi da murɗa yatsu gaba ɗaya zuwa wuyan hannu a saman. Kauce wa rabin curls saboda zasu iya iyakance tasirin aikin.
• **Kauce wa lodi mai yawa**: Duk da yake yana iya zama abin sha'awa don amfani da ma'aunin nauyi don wannan motsa jiki, yana da mahimmanci a guji yin kiba. Amfani da nauyi wanda

Bayan Lanƙwasa Yatsa na Baya Tambayoyin Masu Nuna

Shi beginners za su iya Bayan Lanƙwasa Yatsa na Baya?

Ee, masu farawa za su iya yin aikin motsa jiki na baya baya. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don guje wa rauni da kuma tabbatar da tsari mai kyau. Yayin da ƙarfi da sassauci suka inganta, ana iya ƙara nauyi a hankali. Idan an sami wani ciwo ko rashin jin daɗi yayin motsa jiki, ya kamata a dakatar da shi nan da nan don hana rauni. Yana da kyau koyaushe ga masu farawa su sami jagora daga ƙwararrun motsa jiki lokacin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Bayan Lanƙwasa Yatsa na Baya?

• Dumbbell Behind Back Finger Curl ya haɗa da yin amfani da dumbbell maimakon barbell, yana ba da damar ƙarin motsin hannu da wani riko daban.
• Resistance Band Behind Back Finger Curl yana amfani da bandeji mai juriya maimakon nauyi, wanda zai iya zama mafi dacewa ga masu farawa ko waɗanda ke murmurewa daga rauni.
• The Single Arm Behind Back Finger Curl yana mai da hankali kan hannu ɗaya a lokaci guda, yana ba ku damar mai da hankali kan tsari da rashin daidaituwar ƙarfi.
• Madadin Ƙarƙashin Yatsa na Baya Baya ya ƙunshi musanya hannuwa yayin motsa jiki, wanda zai iya taimakawa inganta daidaituwa da daidaituwa.

Me suna da abin da ya sanya ɗaukehawa ga Bayan Lanƙwasa Yatsa na Baya?

• Reverse Wrist Curls: Wannan motsa jiki yana da matukar dacewa ga Bayan Yatsan Yatsa na Baya kamar yadda yake aiki da tsokoki na extensor a cikin gaɓoɓin hannu, yana samar da daidaitaccen motsa jiki lokacin da aka haɗe shi da yatsa mai yatsa wanda da farko ya fi dacewa da tsokoki masu sassauci.
• Hammer Curls: Hammer curls suna dacewa da murƙushe yatsa na baya a baya yayin da suke kai hari ga brachialis da brachioradialis, tsokoki waɗanda ke da hannu a murƙushe yatsa kuma suna ba da gudummawa ga gaba ɗaya ga hannun gaba da ƙarfin riko.