Rear Delt Fly with Bed Sheet

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Rear Delt Fly with Bed Sheet

The Rear Delt Fly with Bed Sheet wani motsa jiki ne mai amfani wanda da farko ke nufi da deltoids na baya, yana haɓaka ƙarfin jiki na sama da haɓaka mafi kyawun matsayi. Yana da kyakkyawan motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka kwanciyar hankali na kafaɗa da ma'aunin tsoka ba tare da buƙatar kayan motsa jiki ba. Mutane za su so yin wannan motsa jiki kamar yadda ya dace, mai dacewa da yanayin gida, kuma zai iya taimakawa wajen rage haɗarin raunin kafada.

Yanayinta: tsammanin nuni a nuni Rear Delt Fly with Bed Sheet

• Tsaya tare da baya ga abin da aka tsare, riƙe kowane ƙarshen takardar a hannunka tare da mika hannu a gabanka.
• Danganta gaba kadan daga kwatangwalo, ajiye bayanka madaidaiciya da ƙafafu da faɗin kafada don ma'auni.
• Sannu a hankali ja takardar zuwa gare ku ta hanyar shimfiɗa hannuwanku zuwa ɓangarorin, matse ruwan kafada tare, tabbatar da cewa kuna amfani da deltoids na baya don yin motsi.
• A hankali komawa zuwa wurin farawa ta hanyar barin hannunka su dawo gabanka, kiyaye tashin hankali a kan takardar, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Rear Delt Fly with Bed Sheet

• Kiyaye Sheet ɗin: Tabbatar cewa gadon gado yana ɗaure a ƙofa ko wani abu mai ƙarfi kafin fara motsa jiki. Idan takardar ba ta da tsaro, zai iya zamewa kuma ya yi rauni.
• Motsi masu sarrafawa: Yi ƙungiyoyin cikin tsari mai sarrafawa. Ka guji motsi ko motsi mai sauri saboda suna iya raunana tsokoki da haɗin gwiwa. Lokacin da kuka ja takardar zuwa gare ku, tabbatar da matse ruwan kafadar ku tare, kuma lokacin da kuka saki, kuyi shi a hankali don kiyaye tashin hankali a cikin tsokoki.
• Kada ku wuce gona da iri: Kada ku shimfiɗa hannuwanku da nisa da baya yayin tashi. Wannan kuskuren na kowa zai iya haifar da raunin kafada. Madadin haka, ci gaba da lankwasa gwiwar gwiwarku kaɗan kuma ku tsaya lokacin da hannayenku suka yi daidai da ƙasa.

Rear Delt Fly with Bed Sheet Tambayoyin Masu Nuna

Shi beginners za su iya Rear Delt Fly with Bed Sheet?

Ee, masu farawa zasu iya yin Rear Delt Fly tare da aikin motsa jiki na Bed Sheet. Motsa jiki ne mai sauƙi kuma mai tasiri wanda za'a iya daidaita shi dangane da matakin ƙarfin mutum. Koyaya, yana da mahimmanci a fara da juriya mai haske kuma a mai da hankali kan tsari da fasaha don guje wa rauni. Idan kun saba yin motsa jiki, yana iya zama da amfani a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki.

Me ya sa ya wuce ga Rear Delt Fly with Bed Sheet?

• Wurin zama Rear Delt Fly tare da Dumbbells: Wannan bambancin yana ba ku zama a kan benci ko kujera, kuna riƙe da dumbbell a kowane hannu, da ɗaga hannuwanku zuwa gefe don ƙaddamar da deltoids na baya.
• Fasa gwiwa da benci na gaba: A cikin wannan bambance-bambancen, kuna kwance suna fuskantar ƙasa da dumbbell a kowane hannu, kuma ɗaga hannuwanku fita zuwa ga bangarorin, kiyaye ƙaddarwarka a ɗan lanƙwasa.
• Bent-Over Rear Delt Fly: Wannan sigar tana buƙatar ka lanƙwasa a kugu, riƙe dumbbells ko ƙararrawa, kuma ɗaga hannayenka zuwa tarnaƙi, kiyaye bayanka madaidaiciya da ɗigon ku.
• Single-Arm Rear Delt Fly tare da Injin Cable: A cikin wannan bambancin, kun tsaya

Me suna da abin da ya sanya ɗaukehawa ga Rear Delt Fly with Bed Sheet?

• A lateral ya tayar da darasi ne wanda ya dace da abin da ya gabata tare da takaddun gado domin yana taimaka wajan inganta hanyoyin da ya kafada, wanda ke taimaka wajan inganta fa'idodin na baya.
• Motsa jiki na Fuskar Fuskar yana da cikakkiyar ma'auni ga Rear Delt Fly tare da Bed Sheet saboda ba wai kawai yana ƙarfafa deltoids na baya ba har ma yana haɗar rhomboids da trapezius na sama, don haka yana inganta ingantaccen matsayi da lafiyar kafada.