Dakatar Rear Delt Row

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Infraspinatus, Pectoralis Major Sternal Head, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Dakatar Rear Delt Row

The Suspension Rear Delt Row wani motsa jiki ne mai matukar tasiri wanda ke kai hari da kuma karfafa deltoids na baya, babba baya, da tsokoki na asali. Yana da manufa ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke nufin haɓaka ƙarfin jikinsu na sama da matsayi. Mutane na iya so su haɗa wannan motsa jiki a cikin al'amuransu na yau da kullum don ikonsa na inganta kwanciyar hankali na kafada, inganta ma'auni na tsoka, da kuma ƙara yawan sarrafa jiki.

Yanayinta: tsammanin nuni a nuni Dakatar Rear Delt Row

• Ɗauki hannuwanku tare da hannayenku suna fuskantar juna, sannan ku jingina baya har sai jikinku ya kasance a wani ɗan kusurwa, kiyaye jikin ku daga kai zuwa diddige.
• Ja jikinka sama zuwa madauri ta hanyar cire gwiwar gwiwarka zuwa bangarorin, mai da hankali kan amfani da deltoids na baya.
• Riƙe matsayi a saman motsi na daƙiƙa ɗaya, sannan sannu a hankali rage jikin ku zuwa wurin farawa.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Dakatar Rear Delt Row

• Kiyaye Daidaiton Jiki: Kuskure ɗaya na yau da kullun shine barin jikin ku ya faɗi ko lanƙwasa a kwatangwalo. Don kauce wa wannan, tabbatar da cewa jikinka yana cikin layi madaidaiciya daga kai zuwa dugadugan ku a duk lokacin motsa jiki. Shiga jigon ku kuma ku matse glutes ɗin ku don taimakawa kiyaye wannan jeri.
• Sarrafa motsin ku: Guji motsi ko motsi mai sauri wanda zai iya haifar da rauni da rage tasirin motsa jiki. Madadin haka, ja jikinka sama zuwa hannaye a hankali da sarrafawa, tare da matse ruwan kafada tare a saman motsi. A hankali rage kanka baya zuwa wurin farawa.
• Ka Tsaya Hannun Hannun Ka: Wani kuskure na yau da kullun shine barin gwiwar hannu

Dakatar Rear Delt Row Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar Rear Delt Row?

Ee, masu farawa za su iya yin motsa jiki na Rear Delt Row, amma yakamata su fara da nauyi mai nauyi ko juriya don tabbatar da cewa suna amfani da tsari daidai kuma ba sa takura tsokoki. Hakanan yana da kyau a sami mai koyarwa na sirri ko wanda ya ƙware da aikin da zai jagorance su da farko. Wannan motsa jiki da farko yana kaiwa ga deltoids na baya a cikin kafadu, amma kuma yana aiki da rhomboids da trapezius na tsakiya a cikin babba baya. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali su ƙara ƙarfi yayin da ƙarfinsu da fasaha suke haɓaka.

Me ya sa ya wuce ga Dakatar Rear Delt Row?

• Layin Dakatar da Hannu Guda ɗaya: Wannan bambancin ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen gyara rashin daidaituwar tsoka da ƙara ƙalubale zuwa ainihin ku.
• Dakatar da Fuskar Jiki: Wannan motsa jiki yana hari ga ɓangarorin baya, amma kuma yana haɗa manyan baya da tarkuna. Kuna jawo hannaye zuwa fuskar ku, kuna kiyaye gwiwar hannu sama.
• Dakatarwar T-Rear Delt Row: Wannan bambancin ya haɗa da ja da hannaye zuwa ga ƙirjinka yayin da kake ajiye hannayenka zuwa tarnaƙi a cikin siffar 'T', wanda zai iya taimakawa wajen keɓe raƙuman baya.
• Babban Layi na Dakatarwa: Wannan bambance-bambancen yana hari ne a baya na baya da na sama, amma ya haɗa da jan hannun sama zuwa kirjin ku na sama ko wuyan ku, wanda zai iya taimakawa wajen haɗa tsokoki ta wata hanya dabam.

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

• Fuskar Fuskar: Fitar da fuska wani kyakkyawan motsa jiki ne na motsa jiki yayin da suke kuma shiga cikin deltoids na baya, tare da rhomboids da tarkuna. Wannan yana taimakawa wajen haɓaka daidaiton kafaɗa da ƙarfi gabaɗaya, wanda ke da mahimmanci don ingantaccen Layukan Rear Delt.
• Layukan Kebul ɗin Zaune: Layukan Kebul ɗin Zaune suna mai da hankali kan gabaɗayan tsokoki na baya, gami da deltoids na baya. Suna taimakawa wajen haɓaka ƙarfin ja da juriya, wanda zai iya ba da gudummawa sosai ga aiki da tasiri na Suspension Rear Delt Rows.