Layi na baya na bandeji
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Layi na baya na bandeji
The Band Rear Delt Row wani ƙarfin horo ne na horo wanda da farko ke nufi da deltoids na baya, inganta kwanciyar hankali na kafada da haɓaka ƙarfin jiki na sama. Ya dace da daidaikun mutane a duk matakan dacewa, daga masu farawa zuwa 'yan wasa masu ci gaba, kamar yadda za'a iya daidaita juriya cikin sauƙi ta hanyar canza tashin hankali na band. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don haɓaka yanayin su, hana raunin kafada, da inganta aiki a wasanni da ayyukan yau da kullum waɗanda ke buƙatar turawa, ja, ko ɗaga motsi.
Yanayinta: tsammanin nuni a nuni Layi na baya na bandeji
- Kunna gwiwoyinku dan kadan kuma ku yi gaba daga kwatangwalo, ku ajiye bayanku a mike, har sai jikin ku ya kusan daidai da kasa.
- Fara tare da hannaye a rataye ƙasa kuma tafukan hannayenku suna fuskantar kafafunku.
- Cire band ɗin sama zuwa ga ƙirjin ku, kiyaye gwiwar gwiwar ku da faɗi da matse ruwan kafaɗa tare.
- Sannu a hankali rage hannayenku baya zuwa wurin farawa, tabbatar da kiyaye tashin hankali a cikin band cikin motsi.
Lajin Don yi Layi na baya na bandeji
- **Motsin Sarrafa**: Guji kuskuren gama gari na gaggawar motsi ko yin amfani da hanzari don ja bandeji. Madadin haka, ja band ɗin zuwa babban ƙirjin ku a cikin tsari mai sarrafawa, matse ruwan kafadar ku tare a saman motsi. A hankali komawa zuwa wurin farawa. Wannan zai tabbatar da iyakar ƙwayar tsoka da kuma rage haɗarin rauni.
- **Madaidaicin Wurin Ƙungiya ***: Ya kamata a ɗora band ɗin amintacce a kusan tsayin gwiwa. Tabbatar cewa band ɗin yana da ƙarfi sosai don jure ƙarfin ja. Ƙungiyar da ke da haske da yawa ba za ta ba da isasshen juriya ba, yayin da wanda ya yi nauyi zai iya haifar da siffar da ba ta dace ba da kuma yiwuwar rauni.
- **A guji wuce gona da iri**: Ya zama ruwan dare
Layi na baya na bandeji Tambayoyin Masu Nuna
Shi beginners za su iya Layi na baya na bandeji?
Ee, masu farawa zasu iya yin motsa jiki na Band Rear Delt Row. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan sigar da ta dace don hana rauni. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horarwa yayin fara sabbin motsa jiki don tabbatar da cewa kuna yin su daidai.
Me ya sa ya wuce ga Layi na baya na bandeji?
- Wani bambance-bambancen shine Single-Arm Band Rear Delt Row, wanda ke mai da hankali kan hannu ɗaya a lokaci guda, yana haɓaka maida hankali akan kowane deltoid na baya daban-daban.
- The Standing Band Rear Delt Row wani siga ne, inda kuke yin motsa jiki a tsaye, samar da wani kusurwa daban da shigar da ainihin.
- The Incline Band Rear Delt Row wani bambance-bambancen ne inda kuke yin motsa jiki a kan benci mai karkata, yana ba da kusurwa daban da ƙarfi ga motsa jiki.
- A ƙarshe, Za'a iya yin Row ɗin Supine Band Rear Delt Row yana kwance fuska a ƙasa ko kuma benci mai faɗi, wanda zai iya taimakawa wajen ware deltoids na baya da rage damuwa a ƙasan baya.
Me suna da abin da ya sanya ɗaukehawa ga Layi na baya na bandeji?
- Face Pulls kuma na iya haɗawa da layin Band Rear Delt yayin da suke yin niyya na deltoids na baya, kama da Band Rear Delt Row, amma kuma suna haɗar rhomboids da tsokoki na trapezius, haɓaka mafi kyawun matsayi da rage haɗarin raunin kafada.
- The Overhead Press wani motsa jiki ne wanda ke da kyau tare da Band Rear Delt Row. Duk da yake wasan band relt jere ya mai da hankali ne a bayan kafada, saman latsa latsa na gaba da tsakiyar meltoids, tabbatar da daidaitattun motsa jiki don duka yankin.
Karin kalmar raɓuwa ga Layi na baya na bandeji
- Ƙungiyar motsa jiki don kafadu
- Rear delt jere motsa jiki
- Ƙarfafa kafada tare da bandeji
- Resistance band deltoid motsa jiki
- Motsa motsa jiki na layi na baya delt
- Band motsa jiki don raya deltoids
- motsa jiki toning kafada
- Rear delt jere tare da juriya band
- Aikin motsa jiki na kafada tare da bandeji
- Motsa jiki don tsokoki na deltoid