Juya-riko Madaidaicin Baya Mai Zaune Babban Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Juya-riko Madaidaicin Baya Mai Zaune Babban Layi

Reverse-rip Straight Back Seated High Row wani motsa jiki ne mai ƙarfi wanda ke niyya da tsokoki na baya, musamman lats, rhomboids, da tarkuna. Ya dace da daidaikun mutane a kowane matakan motsa jiki waɗanda ke son haɓaka ƙarfin jikinsu na sama da yanayin su. Wannan motsa jiki yana da amfani kamar yadda zai iya taimakawa wajen inganta ma'anar tsoka, inganta ƙarfin ja, da tallafawa mafi kyawun lafiyar kafada.

Yanayinta: tsammanin nuni a nuni Juya-riko Madaidaicin Baya Mai Zaune Babban Layi

• Riƙe hannaye tare da juyi riko (hannun hannu suna fuskantar ku), tabbatar da cewa hannayenku sun cika cikakke kuma an sassauta kafadunku.
• Ja da hannaye zuwa cikin ciki, kiyaye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafada tare a ƙarshen motsi.
• Riƙe ƙanƙancewa na daƙiƙa ɗaya a kololuwar motsi, sannan a hankali mayar da hannaye zuwa wurin farawa, gabaɗaya gabaɗayan hannunka.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Juya-riko Madaidaicin Baya Mai Zaune Babban Layi

• ** Riko da Matsayin Hannu ***: Rike sandar tare da juyi riko (hannun hannu suna fuskantar ku) kuma tabbatar da cewa hannayenku sun ɗan faɗi fiye da faɗin kafaɗa. Ka guji riƙe sandar kusa ko faɗi da yawa saboda wannan na iya sanya damuwa maras buƙata akan kafadu da wuyan hannu.
• **Motsi Mai Sarrafawa**: Lokacin jan sandar zuwa jikin ku, yi haka cikin tsari. Kauce wa firgita ko amfani da kuzari don ja sandar. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana ƙara haɗarin rauni.
• **Haɗa tsokoki na baya ***: Tabbatar da haɗa tsokoki na baya yayin jan sandar zuwa jikin ku. Kuskuren gama gari shine ja da hannu maimakon baya. Don guje wa hakan,

Juya-riko Madaidaicin Baya Mai Zaune Babban Layi Tambayoyin Masu Nuna

Shi beginners za su iya Juya-riko Madaidaicin Baya Mai Zaune Babban Layi?

Ee, masu farawa za su iya yin aikin motsa jiki na Reverse-grip Straight Back Seated High Row, amma yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da taimako don samun ƙwararrun ƙwararrun motsa jiki ko mai horarwa su fara nuna motsa jiki don tabbatar da cewa an yi amfani da ingantacciyar dabara. Wannan motsa jiki yana kai hari ga tsokoki a baya, musamman latissimus dorsi, rhomboids, da trapezius. Kamar kowane motsa jiki, idan duk wani ciwo ko rashin jin daɗi ya samu, yana da mahimmanci a dakatar da motsa jiki kuma a tuntuɓi mai sana'a na kiwon lafiya.

Me ya sa ya wuce ga Juya-riko Madaidaicin Baya Mai Zaune Babban Layi?

• Reverse Grip Dumbbell Row, inda kuke amfani da dumbbells maimakon na'urar USB, ana iya yin ta tsaye ko lankwasa.
• Reverse Grip Smith Machine Row shine bambancin inda kuke amfani da na'urar Smith don yin jere tare da juyi riko.
• Reverse Grip Bent Over Row shine bambancin nauyi na kyauta inda kake lanƙwasa a kugu kuma ka ja sandar zuwa ga ƙirjinka tare da juyi riko.
• The Single Arm Reverse Grip Cable Row motsa jiki ne na gefe inda kuke amfani da hannu guda ɗaya akan na'urar kebul, yana ba ku damar mai da hankali ga gefe ɗaya na jikin ku lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Juya-riko Madaidaicin Baya Mai Zaune Babban Layi?

• Bent Over Rows: Wannan motsa jiki kuma yana kaiwa ga tsokoki na baya, musamman ma rhomboids da ƙananan tarkuna, yana samar da ma'auni mai kyau zuwa babban layi kamar yadda ya jaddada wani ɓangare na baya kuma ya ƙunshi motsi na kwance a kwance, wanda zai iya taimakawa wajen inganta ƙarfin baya gaba ɗaya. da matsayi.
• Layukan Cable Seated: Wannan darasi yana cike da Reverse-rip madaidaiciya Back Seated High Row ta amfani da irin wannan wurin zama da jan motsi, amma tare da tsaka tsaki ko riko, yana ba da damar ingantaccen ci gaba na tsokoki na tsakiya da na baya ta hanyar bambanta riko da kusurwar ja.