Rear Delt Row_kafada

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

Sakonni ga Rear Delt Row_kafada

Rear Delt Row shine aikin motsa jiki na kafada mai matukar tasiri wanda ke kai hari ga deltoids na baya, yana inganta kwanciyar hankali na kafada da inganta karfin jiki na sama. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutane waɗanda suke son inganta yanayin su ko murmurewa daga raunin kafada. Haɗa wannan motsa jiki a cikin aikin ku na yau da kullum zai iya taimakawa wajen inganta ma'anar kafada mafi kyau, inganta ƙarfin aiki don ayyukan yau da kullum, da kuma inganta haɓakar ƙwayar tsoka don hana raunin da ya faru a gaba.

Yanayinta: tsammanin nuni a nuni Rear Delt Row_kafada

• Kunna dan kadan a gwiwoyinku kuma ku matsu a kugu don haka jikinku ya kusan yin layi daya da kasa, yana mai da baya ku tsaye.
• Mika hannuwanku don su rataye kai tsaye a ƙasa da kafadu tare da ma'aunin nauyi kaɗan daga ƙasa.
• A hankali ɗaga ma'aunin nauyi zuwa ɓangarorin ku yayin da kuke riƙe hannayenku kaɗan kaɗan, kuna matse ruwan kafada tare a saman motsi.
• Rage ma'auni baya zuwa wurin farawa a cikin tsari mai sarrafawa, tabbatar da cewa kada ku bar nauyi ya yi muku aikin, kuma ku maimaita yawan maimaitawa.

Lajin Don yi Rear Delt Row_kafada

• Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Ya kamata a yi wannan motsa jiki a hankali, sarrafawa. Ja ma'aunin nauyi sama zuwa kirjin ku, tabbatar da gwiwar gwiwarku sun fi na baya sannan kuma ku rage su a hankali. Motsi mai sauri, marasa sarrafawa na iya haifar da ciwon tsoka.
• Matsayin gwiwar gwiwar hannu: Tsaya gwiwar gwiwar ku kusa da jikin ku yayin da kuke jan nauyin sama. Idan gwiwar hannu sun yi nisa da jikin ku, za ku iya takura tsokoki na kafada.
• Kar a yi lodi: Fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Ɗaga nauyin da ya yi nauyi zai iya haifar da mummunan tsari da kuma yiwuwar rauni.
• Shiga Mahimmancin ku: Yayin da layin baya na farko shine kafada

Rear Delt Row_kafada Tambayoyin Masu Nuna

Shi beginners za su iya Rear Delt Row_kafada?

Ee, masu farawa zasu iya yin aikin motsa jiki na Rear Delt Row. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki lokaci don koyan dabarun daidai kuma suyi la'akari da neman jagora daga ƙwararrun motsa jiki. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Rear Delt Row_kafada?

• Layin Rear Delt na Incline yana buƙatar benci mai daidaitacce da dumbbells, kuma yana ba da damar wani kusurwa daban don yin aiki da tsokoki.
• Single-baya delt jere wani bambanci ne inda kake amfani da hannu daya a lokaci guda, inganta karfi da daidaituwa.
• Ana yin Layi na Tsaye na Rear Delt yayin da yake tsaye tsaye kuma yana jan ma'aunin nauyi zuwa jikin ku, yana niyya ba kawai na baya ba amma har ma yana shiga cikin ainihin.
• Layin Bent-Over Rear Delt Row ya ƙunshi lanƙwasa a kugu da yin motsin tuƙi, wanda zai iya taimakawa wajen haɓaka tsokoki masu daidaitawa a cikin jikin ku.

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

• Ma'aikatar Soja ta Zama ko Tsaye na iya haɗawa da Rear Delt Row domin yayin da Rear Delt Row ke mayar da hankali kan bayan kafadu, Rukunin Sojoji na kai hari a gaba da tsakiyar deltoids, don haka tabbatar da daidaiton motsa jiki na kafada.
• Lateral Raises shima kyakkyawan motsa jiki ne na haɓakawa zuwa Rear Delt Row yayin da suka fi kai hari gefen deltoids, suna taimakawa haɓaka ƙaya da ƙarfi gabaɗaya, yana haifar da ingantaccen motsa jiki na kafada lokacin da aka haɗa tare da Rear Delt Rows.