Rear Delt Row tare da Sheet Bed

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• 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 Rear Delt Row tare da Sheet Bed

Layin Rear Delt tare da Sheet Bed wani motsa jiki ne mai ƙarfi wanda ke nufin tsokoki deltoid na baya, yana haɓaka mafi kyawun matsayi da ƙarfin jiki na sama. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke son yin aiki a gida tare da ƙaramin kayan aiki. Mutane na iya zaɓar wannan motsa jiki kamar yadda ba kawai inganta sautin tsoka da kwanciyar hankali na kafada ba, amma kuma yana ba da hanya mai mahimmanci da kuma dacewa don kula da lafiyar jiki.

Yanayinta: tsammanin nuni a nuni Rear Delt Row tare da Sheet Bed

• Tsaya suna fuskantar ƙofar, tare da ƙafafu da faɗin kafada, kuma riƙe ƙarshen takardar gado da kowane hannu.
• Danganta baya dan kadan, ajiye jikinka a madaidaiciyar layi daga kai zuwa yatsa, kuma hannayenka sun mike a gabanka - wannan shine wurin farawa.
• Ja jikinka zuwa ƙofar ta hanyar lanƙwasa gwiwar gwiwarka da matse ruwan kafadarka tare, mai da hankali kan yin amfani da deltoids na baya da tsokoki na baya.
• Komawa a hankali zuwa wurin farawa ta hanyar mika hannunka da kiyaye iko, tabbatar da cewa kada ka bari jikinka ya yi rauni ko lilo. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Rear Delt Row tare da Sheet Bed

• Kiyaye Sheet ɗin Bed: Kafin fara motsa jiki, tabbatar da cewa gadon gado yana ɗaure da wani abu mai ƙarfi a tsayin ƙirji. Wannan na iya zama hannun kofa, dogo, ko duk wani abu mai ƙarfi. Yana da mahimmanci don guje wa kowane zamewa kwatsam ko zamewa yayin motsa jiki.
• Sarrafa motsin ku: Lokacin jan takardar gado zuwa gare ku, yi haka ta hanyar sarrafawa. Kada ku yi ɗimuwa ko amfani da ƙarfi don cire takardar. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
• Shiga Mahimmancin ku: Don haɓaka fa'idodin Rear Delt Row, shigar da ainihin tsokoki a duk lokacin motsa jiki. Wannan zai taimaka kula da kwanciyar hankali da kuma

Rear Delt Row tare da Sheet Bed Tambayoyin Masu Nuna

Shi beginners za su iya Rear Delt Row tare da Sheet Bed?

Ee, masu farawa zasu iya yin Rear Delt Row tare da aikin motsa jiki na Bed Sheet. Wannan darasi yana da sauƙin sauƙi kuma baya buƙatar kowane kayan aiki na musamman banda takardar gado mai ƙarfi. Yana da babbar hanya don aiki deltoids na baya da tsokoki na baya a gida. Koyaya, yana da mahimmanci a fara da ƙaramin adadin maimaitawa kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Hakanan, kiyaye tsari mai kyau yana da mahimmanci don guje wa rauni. A matsayinka na mafari, za ka iya samun taimako don samun wani ya duba ka don tabbatar da cewa kana yin aikin daidai.

Me ya sa ya wuce ga Rear Delt Row tare da Sheet Bed?

• Zauren Rear Delt Row tare da Dumbbells: Wannan sigar tana buƙatar zama a kan benci tare da dumbbell a kowane hannu, lanƙwasa kaɗan, sannan yin motsin motsa jiki.
• Lanƙwasa Layin Rear Delt tare da Barbell: A cikin wannan bambancin, za ku tsaya ku lanƙwasa a kugu, kuna riƙe da ƙwanƙwasa da hannaye biyu, sa'an nan kuma ku aiwatar da motsi.
• Layi na baya na Bench Rear Delt tare da Dumbbells: Wannan ya haɗa da kwanciya fuska a kan benci mai karkata tare da dumbbell a kowane hannu da yin motsin motsa jiki.
• Single Arm Rear Delt Row tare da Kettlebell: Wannan sigar ta ƙunshi tsayawa da lanƙwasa a kugu, riƙe da kettlebell da hannu ɗaya, sannan yin motsin tuƙi.

Me suna da abin da ya sanya ɗaukehawa ga Rear Delt Row tare da Sheet Bed?

• Zaune ko Lankwasa-Over Reverse Flyes: Kamar dai yadda Rear Delt Row tare da Bed Sheet, wannan motsa jiki yana mayar da hankali ga deltoids na baya, kuma yana taimakawa wajen inganta kwanciyar hankali da daidaito na kafada, yana ba da gudummawa ga mafi kyawun aiki da rigakafin rauni.
• Tsaye Resistance Band Pull-Aparts: Wannan motsa jiki ya cika layin Rear Delt tare da Bed Sheet kamar yadda kuma ya ke hari ga deltoids na baya da tsokoki a cikin babba baya, haɓaka matsayi, motsin kafada, da ƙarfin jiki na sama gaba ɗaya.