Makaɗa kai tsaye a jere na baya zaune

• 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

Sakonni ga Makaɗa kai tsaye a jere na baya zaune

Maɗaukakin Maɗaukaki Madaidaicin Baya Zauren motsa jiki mai jujjuyawar motsa jiki wanda ke ƙarfafa baya, kafadu, da hannaye yayin inganta yanayin ku. Yana da kyakkyawan aikin motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i a zaune ko kuma suna da salon rayuwa. Mutane za su so yin wannan motsa jiki saboda yana buƙatar kayan aiki kaɗan, ana iya yin su a ko'ina, kuma yana kai hari ga ƙungiyoyin tsoka da yawa, yana haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya.

Yanayinta: tsammanin nuni a nuni Makaɗa kai tsaye a jere na baya zaune

• Rike ƙarshen band ɗin da hannaye biyu, kiyaye bayanka madaidaiciya da kafadunka ƙasa.
• Fara motsa jiki ta hanyar jawo band ɗin zuwa kugu, kiyaye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafada tare.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan a hankali sakin band ɗin kuma komawa wurin farawa.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Makaɗa kai tsaye a jere na baya zaune

• Motsi Mai Sarrafa: Lokacin yin jeri, ja band ɗin baya a hankali da sarrafawa. Ka guje wa firgita ko yin amfani da hanzari don ja bandeji, saboda wannan na iya haifar da rauni. A hankali da sarrafa motsinku, yawancin zaruruwan tsoka za ku shiga.
• Matsayin gwiwar gwiwar hannu: Tsaya gwiwar gwiwar ku kusa da jikin ku yayin da kuke jan band din baya. Ka guji harba gwiwar gwiwarka zuwa gefe, saboda hakan na iya dagula kafadu da rage tasirin motsa jiki a kan tsokoki na baya.
• Cikakkun Motsi: Tabbatar cewa kuna ja da band ɗin baya da nisa don cika tsokoki na baya. Kuskure na yau da kullun shine rashin ja da band ɗin baya sosai, wanda ke rage tasirin motsa jiki.
• Riko mai kyau: Riko

Makaɗa kai tsaye a jere na baya zaune Tambayoyin Masu Nuna

Shi beginners za su iya Makaɗa kai tsaye a jere na baya zaune?

Ee, masu farawa za su iya yin motsa jiki na Band Miƙen Baya Zaune. Wannan motsa jiki hanya ce mai kyau don ƙarfafa baya, kafadu, da makamai. Koyaya, yana da mahimmanci ga masu farawa su fara da ƙungiyar juriya wacce ta dace da matakin dacewarsu. Hakanan ya kamata su tabbatar da kiyaye tsari mai kyau don guje wa rauni. Yana iya zama da amfani a sami mai horar da motsa jiki ko gogaggen mutum ya jagorance su da farko.

Me ya sa ya wuce ga Makaɗa kai tsaye a jere na baya zaune?

• Maɗaukaki Madaidaicin Baya Zauren Layi tare da karkatarwa: Wannan bambancin ya haɗa da jujjuyawar a ƙarshen jere, shigar da tsokoki na wucin gadi don ƙarin aikin motsa jiki.
• Band Madaidaicin Baya Zauren Layi tare da Faɗin Riko: Ta hanyar daidaita riko don zama mai faɗi, wannan bambance-bambancen yana hari kan latissimus dorsi da rhomboids ta wata hanya ta daban, haɓaka daidaiton tsoka da daidaito.
• Maɗaukakin Maɗaukaki Madaidaicin Baya Zauren Layi tare da Rufe Kusa: Ta hanyar kawo riƙon kusa da juna, wannan bambancin yana ba da fifiko ga tsakiyar baya da biceps.
• Maɗaukakin Maɗaukaki Madaidaicin Baya Zauren Layi tare da Rikon Ƙarƙashin Hannu: Wannan bambance-bambancen yana canza riko don haka dabino suna fuskantar sama, wanda ke kai hari ga biceps da ƙananan baya baya ga ƙungiyoyin tsoka na yau da kullun da aka yi niyya ta daidaitattun jeri.

Me suna da abin da ya sanya ɗaukehawa ga Makaɗa kai tsaye a jere na baya zaune?

• Deadlifts: Deadlifts wani motsa jiki ne wanda ke aiki da ƙungiyoyin tsoka da yawa, gami da baya, glutes, da hamstrings. Suna cika layin da ke zaune ta hanyar ƙarfafa dukan sarkar na baya, wanda zai iya haɓaka aikin tuƙin gabaɗaya.
• Fuskar Fuskar: Wannan motsa jiki yana hari ga deltoids na baya da rhomboids, tsokoki waɗanda suma ke aiki yayin band ɗin tsaye a jere. Ta hanyar ƙarfafa waɗannan tsokoki, cire fuska na iya inganta yanayin ku da daidaito, wanda hakan zai iya taimakawa wajen inganta tasirin layukanku.