Rear ja-up

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Rear ja-up

The Rear Pull-up wani motsa jiki ne na sama wanda ke da niyya da kuma ƙarfafa tsokoki na baya, biceps, da kafadu, yayin da kuma inganta ƙarfin riko. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke nufin haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Mutane za su so su haɗa Rear Pull-ups a cikin abubuwan yau da kullun saboda ba wai kawai yana haɓaka haɓakar tsoka da jimiri ba, amma har ma yana taimakawa wajen samun kyakkyawan matsayi da kuma dacewa da aiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Rear ja-up

• Yin amfani da ƙarfin jikin ku na sama, ja kanku sama har sai haƙar ku ta kasance a saman sandar, ku ajiye gwiwar ku kusa da jikin ku.
• Riƙe matsayi na ɗan lokaci, tabbatar da cewa tsokoki na baya sun shiga.
• Sannu a hankali saukar da kanku baya zuwa wurin farawa, tabbatar da cewa ba ku cika mika hannuwanku ba don ci gaba da tashin hankali a kan tsokoki.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Rear ja-up

• ** Haɗa Madaidaitan Tsokoki ***: Fitar da baya na farko yana kaiwa ga tsokoki na baya, musamman latissimus dorsi (lats). Don tabbatar da cewa kuna shigar da waɗannan tsokoki, mayar da hankali kan ja da gwiwar gwiwar ku ƙasa da baya, maimakon kawai jawo kanku sama. Wannan zai taimake ka ka guje wa kuskuren gama gari na yin amfani da biceps da tsokoki na gaba, wanda zai iya haifar da damuwa da rauni.
• **Motsi Mai Sarrafawa**: Don samun mafi kyawun ci gaba na baya, kowane motsi yakamata ya kasance a hankali kuma a sarrafa shi. Ka guje wa firgita ko gaggawar motsi, saboda hakan na iya kaiwa

Rear ja-up Tambayoyin Masu Nuna

Shi beginners za su iya Rear ja-up?

Ee, masu farawa zasu iya yin motsa jiki na Rear Pull-up, amma yana iya zama ƙalubale saboda yana buƙatar takamaiman adadin ƙarfin jiki na sama. Ana ba da shawarar farawa da atisayen da ke haɓaka ƙarfin jikinku na sama, kamar jan-up na yau da kullun, turawa, ko ja-up na taimako. Da zarar kun haɓaka ɗan ƙarfi, zaku iya ci gaba zuwa ƙarin motsa jiki masu wahala kamar Rear Pull-up. Ka tuna koyaushe sauraron jikinka kuma kada ka matsawa kanka sosai don guje wa rauni.

Me ya sa ya wuce ga Rear ja-up?

• Balaguro mara kyau: Wannan bambance-bambancen ya mayar da hankali a kan rage kashi na jan-sama. Kuna fara a saman mashaya kuma ku rage kanku a hankali, ƙara tashin hankali akan tsokoki.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa: Wannan sigar tana amfani da ƙungiyar juriya don taimakawa wajen ɗaga nauyin jikin ku, yin motsa jiki da sauƙi kuma yana ba ku damar yin ƙarin maimaitawa.
• Mai Faɗin Riko Mai Faɗi: Wannan bambancin ya haɗa da kama sandar da ya fi faɗin faɗin kafaɗa, wanda ke kai hari ga latissimus dorsi (tsokoki na baya) da ƙarfi.
• Hannun Hannu Daya: Wannan ci-gaba na ci gaba ya haɗa da ɗaukar kanka sama da hannu ɗaya kawai, yana ƙara wahala da ƙarfin motsa jiki sosai.

Me suna da abin da ya sanya ɗaukehawa ga Rear ja-up?

• Lat Pulldowns wani motsa jiki ne wanda ke cike da Rear Pull-ups; suna kai hari ga rukunin tsoka iri ɗaya - latissimus dorsi (ko 'lats'), wanda shine mafi girman tsoka a cikin jiki na sama, don haka inganta ƙarfi da juriya da ake buƙata don cirewa.
• Layukan da aka juyar da su kuma suna da alaƙa da Rear Pull-ups yayin da suke aiki akan manyan ƙungiyoyin tsoka iri ɗaya, gami da baya, biceps, da kafadu, haɓaka ƙarfin ja da sarrafa jiki, waɗanda ke da mahimmanci don aiwatar da jan hankali mai inganci.