Maɗaukaki madaidaiciya-baya tsaye jere

• 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 madaidaiciya-baya tsaye jere

Maɗaukakin Madaidaicin-Baya Tsaye Tsaye shine ƙarfin horon motsa jiki wanda ke kaiwa saman jiki, musamman tsokoki a baya, kafadu, da hannaye. Yana da manufa ga daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda juriya mai daidaitacce ta hanyar canza band ɗin kawai. Mutane za su so yin wannan motsa jiki saboda yana inganta matsayi, yana haɓaka ma'anar tsoka, kuma yana taimakawa wajen gina ƙaƙƙarfan tushe mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Maɗaukaki madaidaiciya-baya tsaye jere

• Tsaya hannuwanku a shimfiɗa a gabanku a matakin ƙirji, dabino suna fuskantar juna, tare da shimfiɗa bandeji a tsakanin hannayenku.
• Fara motsa jiki ta hanyar jawo band ɗin zuwa ƙirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafada tare.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da bayanka madaidaiciya kuma kana shigar da ainihin ka.
• Komawa a hankali zuwa wurin farawa, ƙyale band ɗin ya ja hannunka a hankali a gaba, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Maɗaukaki madaidaiciya-baya tsaye jere

• Riko Mai Kyau: Lokacin kama bandeji, tabbatar cewa hannayenku suna da faɗin kafaɗa. Wannan zai taimaka wajen kiyaye ma'auni da tsari mai kyau a lokacin motsa jiki. Ka guji kama bandeji da ƙarfi saboda wannan na iya haifar da damuwa mara amfani a wuyan hannu da hannayenka.
• Motsi masu sarrafawa: Yi kowane motsi a hankali da sarrafawa. Ka guji motsi ko motsi mai sauri wanda zai haifar da rauni. Mayar da hankali ga tsokar da kuke ƙoƙarin yin aiki kuma ku tabbata tana yin ɗagawa, ba ƙarami ba.
• Juriya Dama: Zaɓi ƙungiya tare da madaidaicin juriya don matakin dacewarku. Idan band ɗin ya matse sosai, zai iya haifar da ciwon tsoka ko rauni. Akasin haka, idan band ɗin ya yi sako-sako da yawa, ba zai samar da isasshen juriya don yin aikin tsokoki yadda ya kamata ba.

Maɗaukaki madaidaiciya-baya tsaye jere Tambayoyin Masu Nuna

Shi beginners za su iya Maɗaukaki madaidaiciya-baya tsaye jere?

Ee, masu farawa zasu iya yin motsa jiki a tsaye tsaye na Band. Yana da babban motsa jiki don ƙarfafa tsokoki na baya kuma ana iya gyara shi cikin sauƙi don dacewa da kowane matakin dacewa. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa kowane rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama taimako don samun mai horarwa ko ƙwararrun ƙwararrun motsa jiki su nuna muku ingantacciyar dabara da farko.

Me ya sa ya wuce ga Maɗaukaki madaidaiciya-baya tsaye jere?

• Band Single-Arm Row: Maimakon amfani da hannaye biyu, wannan bambancin yana mai da hankali kan hannu ɗaya a lokaci guda, yana ba da damar ƙarin haɗin gwiwar tsoka da aka yi niyya.
• Layukan Zauren Ƙungiya: Don wannan bambancin, kuna zaune a ƙasa tare da shimfiɗa ƙafafu, kunsa band ɗin a ƙafafunku, kuma ku ja shi zuwa kugu.
• Jerin Row: A cikin wannan bambance-bambancen, kuna tsayawa tare kuma ku jawo ƙungiyar sama tare da hannayenku gabaɗaya, mai da hankali kan kafada da tsokoki na baya.
• Band Row tare da Squat: Wannan hadadden motsa jiki yana haɗa layin bandeji na tsaye tare da squat, yana aiki duka na sama da na ƙasa a lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Maɗaukaki madaidaiciya-baya tsaye jere?

• Band Bent-Over Rows: Wannan aikin motsa jiki yana cika layin tsaye ta hanyar shigar da tsokoki iri ɗaya amma a cikin wani kusurwa daban-daban, wanda ke ba da damar haɓakar haɓakar tsokar baya.
• Band Face Pulls: Wannan motsa jiki yana cika layin tsaye ta hanyar mai da hankali kan deltoids na baya da babba baya, inganta kwanciyar hankali da ƙarfi na kafada, wanda ya zama dole don ingantaccen aiki na layin tsaye.