Rear Delt Row

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Rear Delt Row

Rear Delt Row wani motsa jiki ne na horarwa mai ƙarfi wanda ke yin niyya musamman na deltoids na baya, yana taimakawa haɓaka kwanciyar hankali na kafada da ƙarfin jiki na sama. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya canza shi cikin sauƙi gwargwadon matakan ƙarfin mutum. Mutane za su so su haɗa Rear Delt Rows a cikin aikin motsa jiki na yau da kullum don inganta matsayi, hana raunin kafada, da haɓaka bayyanar gaba ɗaya na jiki na sama.

Yanayinta: tsammanin nuni a nuni Rear Delt Row

• Lanƙwasa a kugu, ajiye bayanka madaidaiciya, har sai jikinka ya kusan daidai da ƙasa.
• Mika hannunka don su yi daidai da ƙasa, tare da ɗan lanƙwasa a gwiwar hannu.
• Ja da dumbbells sama zuwa kirjin ku ta hanyar lanƙwasa gwiwar gwiwar ku da matse ruwan kafadar ku tare, mai da hankali kan yin amfani da deltoids na baya.
• Rage dumbbells baya zuwa wurin farawa a cikin tsari mai sarrafawa, kammala maimaita ɗaya. Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Rear Delt Row

• Zaɓin Nauyi: Zaɓi nauyin da ke da ƙalubale amma baya yin sulhu da fom ɗin ku. Kuskure ne na yau da kullun don zaɓar nauyin da ya yi nauyi, wanda zai iya haifar da sigar da ba ta dace ba kuma yana ƙara haɗarin rauni. Fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Ya kamata a yi layin Rear Delt a hankali da sarrafawa, duka lokacin ɗaga nauyi da rage shi baya. Wannan ba kawai yana rage haɗarin rauni ba amma har ma yana tabbatar da cewa tsokoki sun cika duk lokacin motsa jiki.
• Gujewa Ƙarfafawa: Kuskuren gama gari ya ƙare

Rear Delt Row Tambayoyin Masu Nuna

Shi beginners za su iya Rear Delt Row?

Ee, masu farawa zasu iya yin motsa jiki na Rear Delt Row. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Rear Delt Row?

• Wani bambance-bambancen shine Layin Lantarki na Bench Rear Delt, ana yin hakan ta hanyar kwanciya fuska a kan benci mai karkata da ɗaga ma'auni daga wannan matsayi, ana niyya ga deltoids na baya.
• Akwai kuma Single-Arm Rear Delt Row, wanda ake yin ta ta hanyar yin tuƙi da hannu ɗaya a lokaci ɗaya, yana ba da damar mafi girman kewayon motsi da keɓewar deltoid na baya.
• Zauren Rear Delt Row wani bambanci ne inda kake zama akan benci ko kujera, karkata gaba ka ja ma'aunin nauyi zuwa jikinka, mai da hankali kan deltoids na baya.
• A ƙarshe, Bent-Over Rear Delt Row wani bambanci ne inda kuka lanƙwasa a kugu kuma kuyi motsin motsa jiki, wannan matsayi yana ba da damar shimfiɗa mai zurfi da raguwa na baya.

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

• Cable Cable Row wani motsa jiki ne wanda ya haɗu da kyau tare da Rear Delt Row saboda yana mai da hankali kan manyan ƙungiyoyin tsoka iri ɗaya - rhomboids, trapezius, da latissimus dorsi - amma kuma yana ɗaukar biceps da goshin gaba, yana samar da ƙarin aikin motsa jiki na sama.
• A ƙarshe, motsa jiki na Reverse Fly yana cike da Rear Delt Row yayin da yake keɓancewa da ƙarfafa ɓangarorin baya da tsokoki na baya, yana haɓaka fa'idodin layin Rear Delt da inganta yanayin jiki da lafiyar kafada.