Maɗaukaki jere mai zama madaidaiciya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• 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, Pectoralis Major Sternal Head

Sakonni ga Maɗaukaki jere mai zama madaidaiciya

Maɗaukakin Maɗaukakin Maɗaukaki Madaidaici-Baya Motsa jiki motsa jiki ne wanda ke ƙarfafa tsokoki a baya, kafadu, da hannaye yayin da kuma inganta yanayin ku. Yana da kyakkyawan motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar lokaci mai yawa a zaune ko kuma suna son haɓaka ƙarfin jikinsu na sama. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullun, zaku iya haɓaka sautin tsoka, haɓaka mafi kyawun matsayi, da rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Maɗaukaki jere mai zama madaidaiciya

• Riƙe iyakar band ɗin da hannaye biyu, riƙe madaidaiciyar baya kuma haɗa ainihin ku.
• Fara motsa jiki ta hanyar jawo band ɗin zuwa cikin ciki, lanƙwasa gwiwar gwiwar ku da matse ruwan kafada tare.
• Riƙe matsayin na ɗan lokaci, tabbatar da cewa bayanku ya kasance madaidaiciya kuma kafadunku sun faɗi ƙasa, ba masu rarrafe zuwa kunnuwanku ba.
• Saki sannu a hankali kuma mika hannunka zuwa wurin farawa, sarrafa juriya na band, kuma maimaita motsa jiki don adadin maimaitawa.

Lajin Don yi Maɗaukaki jere mai zama madaidaiciya

• Rike Da Kyau: Riƙe band ɗin tare da tafin hannunku suna fuskantar juna kuma hannayenku faɗi fiye da faɗin kafaɗa. Wannan riko yana taimakawa shigar tsokoki na baya yadda ya kamata kuma yana rage haɗarin rauni na kafada. Ka guji kama bandeji da ƙarfi, saboda hakan na iya haifar da damuwa a wuyan hannu.
• Motsi Mai Sarrafa: Guji motsi ko motsi mai sauri. Madadin haka, ja band ɗin zuwa gare ku a hankali, sarrafawa sannan a sake sakin shi a hankali. Wannan yana taimakawa shigar da tsokoki yadda ya kamata kuma yana rage haɗarin rauni.
• Cikakkun Motsi: Tabbatar cewa kun shimfiɗa hannuwanku gaba ɗaya sannan ku ja band ɗin baya har sai hannayenku suna kusa da cikinku. Guji rage kewayon motsi saboda hakan na iya ragewa

Maɗaukaki jere mai zama madaidaiciya Tambayoyin Masu Nuna

Shi beginners za su iya Maɗaukaki jere mai zama madaidaiciya?

Ee, masu farawa za su iya yin motsa jiki a jere na Band madaidaiciya-baya. Duk da haka, ya kamata su fara da ƙungiyar juriya mai haske don tabbatar da cewa suna amfani da tsari daidai kuma ba sa takura tsokoki. Wannan motsa jiki yana da amfani don ƙarfafa tsokoki na baya da kuma inganta matsayi. Kamar kowane sabon motsa jiki, ana ba da shawarar farawa a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfi da jimiri suka inganta.

Me ya sa ya wuce ga Maɗaukaki jere mai zama madaidaiciya?

• Maɗaukakin Maɗaukaki Madaidaicin-Baya Layi tare da Juyawa: Ƙara juyi zuwa motsi yana ɗaukar ainihin ku kuma yana taimakawa haɓaka ƙarfin ku da kwanciyar hankali gabaɗaya.
• Maɗaukakin Maɗaukaki Madaidaici-Baya Layi tare da Babban Ja: Ta hanyar ja band ɗin zuwa wurin babban ƙirjinka ko yankin wuyanka maimakon sashin tsakiya, za ka iya ƙaddamar da tsokoki na baya da kyau yadda ya kamata.
• Layin Madaidaicin Bakin Baki Tare da Riko Mai Faɗi: Yin amfani da riƙo mai faɗi zai iya taimakawa tsokar tsokar da ke cikin baya da kafaɗunku, samar da ƙarin aikin motsa jiki na sama.
• Maɗaukakin Maɗaukaki Madaidaici-Baya Layi Tare da Riko Kusa: Maƙarƙashiya na kusa yana mai da hankali kan tsokoki a cikin ƙananan baya kuma zai iya taimakawa inganta yanayin ku da daidaitawar kashin baya.

Me suna da abin da ya sanya ɗaukehawa ga Maɗaukaki jere mai zama madaidaiciya?

• Dumbbell Bent-Over Row wani motsa jiki ne wanda ke cika layin Band madaidaiciya-Back Seated Row kamar yadda kuma yake mai da hankali kan tsokoki na baya, musamman latissimus dorsi, wanda ke taimakawa wajen haɓaka matsayi da ƙarfafa na sama.
• The Standing Resistance Band High Row motsa jiki babban motsa jiki ne na motsa jiki saboda yana kai hari ga tsokoki na baya da kafada daga wani kusurwa daban, don haka haɓaka ƙarfin gabaɗaya da sassauci a cikin jiki na sama, wanda ke da mahimmanci ga ƙungiyoyin da ke cikin Band Straight-Back Zaune Layu.