Dumbbell Liing Rear Lateral Tadawa
Bayani na Faraɗi
Sakonnin ƙafaKafa'in Kumagarmu
Kayan aikiƙayan zuba
Musulunci Masu gudummawaDeltoid Posterior
Musulunci Masu ɗauke da masu gudummawaDeltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Liing Rear Lateral Tadawa
Dumbbell Liing Rear Lateral Raise wani motsa jiki ne mai ƙarfi wanda ke da nisa da deltoids na baya, yana haɓaka kwanciyar hankali na kafada da ƙarfin jiki na sama. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, waɗanda ke neman inganta lafiyar kafada da ma'aunin tsoka. Mutane za su so yin wannan motsa jiki don haɓaka aikinsu na motsa jiki, inganta matsayi, da kuma hana yiwuwar raunin kafada.
Yanayinta: tsammanin nuni a nuni Dumbbell Liing Rear Lateral Tadawa
- Tsaya ƙafafu a ƙasa kuma tabbatar da cewa jikinka ya tsaya a kan benci.
- A hankali ɗaga dumbbells zuwa ɓangarorin ku, ajiye ɗan lanƙwasa a cikin gwiwar hannu da matse ruwan kafadar ku tare a saman motsi.
- Riƙe wannan matsayi na ɗan lokaci, sannan a hankali rage dumbbells baya zuwa wurin farawa.
- Maimaita aikin don adadin da ake so na maimaitawa. Ka tuna don kula da kula da dumbbells a cikin dukan motsi don kauce wa rauni.
Lajin Don yi Dumbbell Liing Rear Lateral Tadawa
- Motsa jiki masu sarrafawa: Ɗaga dumbbells zuwa gefe, ajiye hannayenku dan kadan a lankwasa a gwiwar hannu har sai hannayenku sun yi daidai da bene. Ka guji karkatar da dumbbells ko yin amfani da hanzari don ɗaga su, saboda wannan na iya haifar da rauni kuma ba zai iya kaiwa ga tsokar da ake so ba.
- Shigar da tsokar Dama: Ya kamata a mayar da hankali kan deltoids na baya da tsokoki na baya. Tabbatar cewa ba ku amfani da biceps ko triceps don yin ɗagawa. Don tabbatar da haka, mayar da hankali kan matse ruwan kafadar ku tare a saman motsi.
- Sannu a hankali da Tsaya: Rage ma'aunin nauyi baya zuwa wurin farawa a hankali, sarrafawa
Dumbbell Liing Rear Lateral Tadawa Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Liing Rear Lateral Tadawa?
Ee, masu farawa za su iya yin aikin motsa jiki na Dumbbell Liing Rear Lateral Raise. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen wanda zai jagorance ta hanyar da ta dace. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali suna ƙara ƙarfi yayin da ƙarfinsu da ƙarfinsu ke haɓaka.
Me ya sa ya wuce ga Dumbbell Liing Rear Lateral Tadawa?
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙa, A cikin wannan bambancin, kuna kwance fuska a kan benci mai karkata kuma ku ɗaga dumbbells zuwa gefe.
- Tsaye Lankwasa-Over Rear Lateral Tadawa: Anan, kuna yin aikin ta hanyar lanƙwasa a kugu da ɗaga dumbbell zuwa gefe yayin da kuke tsaye.
- Daya-Arm Dumbbell Rear Lateral Raise: Ana yin wannan bambancin ta hanyar ɗaga dumbbell ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan kowane gefen jikin ku daban.
- Kwance Fuska a kan Ƙaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) ya ƙunshi a kwance a kan ƙwallon kwanciyar hankali, wanda ke ƙara wani nau'i na ma'auni da ƙarfin ƙarfin motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Liing Rear Lateral Tadawa?
- Bent-Over Dumbbell Rows: Wannan motsa jiki ya cika Dumbbell Liing Rear Lateral Raise yayin da yake kai hari ga tsokoki na baya, ciki har da rhomboids da latissimus dorsi, waɗanda kuma suke aiki yayin haɓakar baya, ta haka yana haɓaka ƙarfin baya da kafaɗa gabaɗaya.
- Face Pulls: Wannan motsa jiki yana hari ne na baya deltoids da tsokoki na baya, kama da Dumbbell Lying Rear Lateral Raise, amma kuma ya ƙunshi tsokoki na rotator cuff, yana samar da cikakkiyar kafada da motsa jiki na baya da kuma inganta kwanciyar hankali na kafada da daidaituwa.
Karin kalmar raɓuwa ga Dumbbell Liing Rear Lateral Tadawa
- Dumbbell Liing Rear Lateral Raise motsa jiki
- Ayyukan ƙarfafa kafada tare da Dumbbell
- Rear Deltoid motsa jiki
- Ayyukan Dumbbell don tsokoki na kafada
- Lateral Taso yayin da yake kwance
- Dumbbell motsa jiki don raya deltoids
- Ayyukan motsa jiki na niyya tare da nauyi
- Kwance kafadar baya ta daga
- Dumbbell na gefe yana haɓaka bambancin
- Kwance motsa jiki na ƙarfafa kafada tare da Dumbbell