Faɗin Riko na Baya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Teres Major, Trapezius Upper Fibers

Sakonni ga Faɗin Riko na Baya

Wadaukaki na gaba da aka ɗauka shine kyakkyawan aikin jiki mai girma wanda da farko yana niyya da latsimus Dris, da gudummawar trapezius, yana ba da gudummawa ga inganta hali da ƙarfi. Ya dace da matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Mutane da yawa na iya zaɓar wannan motsa jiki don bambanta aikin motsa jiki na baya, haɓaka ma'auni na tsoka, da haɓaka aikinsu na motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Faɗin Riko na Baya

• Kai sama ka kama sandar da hannayenka fadi fiye da fadin kafada, dabino suna fuskantar nesa da kai.
• A hankali jawo jikin ku zuwa sama, mai da hankali kan yin amfani da tsokoki na baya, har sai haƙar ku ta kasance sama da matakin mashaya.
• Riƙe matsayi na daƙiƙa ɗaya, sannan sannu a hankali rage jikin ku baya zuwa wurin farawa.
• Maimaita motsa jiki don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Faɗin Riko na Baya

• Shigar da tsokar ku: Yana da mahimmanci ku haɗa tsokoki na baya da kafada yayin da kuke jan kanku. Ka guji yin amfani da biceps ɗinka don yin aikin, saboda wannan na iya haifar da damuwa mara amfani kuma ba zai ba ku cikakkiyar fa'idar motsa jiki ba. Mai da hankali kan matse ruwan kafadar ku tare yayin da kuke jan kanku sama don tabbatar da cewa kuna amfani da tsokoki masu dacewa.
• Sarrafa motsin ku: Kuskuren gama gari shine amfani da kuzari don ja da kanku sama da faduwa cikin sauri. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni. Tabbatar sarrafa naku

Faɗin Riko na Baya Tambayoyin Masu Nuna

Shi beginners za su iya Faɗin Riko na Baya?

Ee, masu farawa za su iya yin aikin motsa jiki mai faɗi na Rear Pull Up, amma yana iya zama ƙalubale saboda yana buƙatar daidaitaccen adadin ƙarfin jiki na sama. Wannan darasi da farko yana kaiwa tsokoki a baya, kafadu, da hannaye. Idan kun kasance mafari, ana ba da shawarar farawa tare da ja da baya masu taimako ko lat ɗin ƙasa don haɓaka ƙarfin ku kafin ci gaba zuwa Faɗaɗɗen Rigar Rear Pull Up. Koyaushe ku tuna don kiyaye tsari mai kyau don hana rauni kuma ku sami mafi kyawun motsa jiki.

Me ya sa ya wuce ga Faɗin Riko na Baya?

• Tsakanin Riko Rear Pull Up ya haɗa da kama sandar tare da dabino suna fuskantar juna, wanda zai iya haɗa biceps da yawa.
• Cire Hannun Baya na Hannu Daya-daya shine bambancin ƙalubale wanda ya ƙunshi ɗaga sama ta amfani da hannu ɗaya kawai a lokaci guda.
• Taimakon Rear Pull Up yana amfani da na'ura ko bandeji don tallafawa wasu nauyin ku, yana sa motsa jiki ya fi dacewa ga masu farawa.
• Mai haskakawa mai laushi yana jan karar juriya ta hanyar amfani da bel ko dumbbell tsakanin ƙafafunku, ƙara yawan motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Faɗin Riko na Baya?

• Bent Over Rows wani motsa jiki ne mai alaka yayin da suke aiki a kan latissimus dorsi, rhomboids, da tsokoki na trapezius, kama da Wide Grip Rear Pull Ups, don haka inganta ƙarfin baya da kwanciyar hankali.
• Lat Pulldowns wani karin motsa jiki ne saboda suna kwaikwayon motsi iri ɗaya kamar Wide Grip Rear Pull Ups amma ana iya daidaita su zuwa ƙananan nauyi, yana ba da zaɓi mafi sauƙi ga masu farawa ko ga waɗanda ke neman haɓaka maimaitawa.