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 shine aikin motsa jiki na sama mai inganci wanda da farko ke kaiwa tsokoki a baya, kafadu, da hannaye, yana taimakawa inganta ƙarfi, matsayi, da sarrafa jiki gabaɗaya. Wannan motsa jiki ya dace da daidaikun mutane a matakan motsa jiki daban-daban, daga masu farawa waɗanda za su iya yin shi tare da taimako, zuwa masu motsa jiki na ci gaba waɗanda zasu iya ƙara nauyi don ƙarin ƙalubale. Mutane za su so su yi Rear Pull-ups ba kawai don amfanin jiki ba, har ma don fa'idodin aikin da yake bayarwa a cikin ayyukan yau da kullun da wasanni waɗanda ke buƙatar jan ƙarfi da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Rear ja-up

• Ja jikinka sama zuwa sandar, mai da hankali kan kawo gwiwar gwiwarka ƙasa da baya, kiyaye jikinka madaidaiciya kuma ka hana shi yin lilo.
• Ci gaba da ja da kanka har sai ƙirjinka ya kusa taɓa sandar, yana jaddada matsi a cikin tsokoki na baya.
• Riƙe matsayi na daƙiƙa ɗaya a saman don ƙara girman raguwar tsokoki.
• Sannu a hankali rage kanku baya zuwa wurin farawa, kiyaye iko da tsayayya da ja na nauyi.

Lajin Don yi Rear ja-up

• **A guji Amfani da Lokaci**: Kuskure na yau da kullun shine amfani da hanzari don ja da kai. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Maimakon haka, yi amfani da tsokoki na baya da hannu don ɗaga jikin ku.
• ** Shiga Mahimmancin ku ***: Shiga cikin jigon ku a duk lokacin motsa jiki na iya taimakawa wajen kiyaye kwanciyar hankali da daidaito. Wannan kuma yana tabbatar da cewa damuwa na motsa jiki ya yada a jikinka kuma ba mayar da hankali kawai ga hannunka da kafadu ba.
• **A Gujewa Motsi Mai Sauri**: Yin motsa jiki da sauri na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Yana da kyau a yi motsa jiki a hankali kuma tare da

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 adadi mai yawa na ƙarfin jiki na sama. Ana ba da shawarar farawa tare da taimakon ja-up ko wasu motsa jiki mafi sauƙi don haɓaka ƙarfi kafin yunƙurin ja da baya. Yana da mahimmanci koyaushe don tabbatar da tsari da dabara mai kyau don hana raunin da ya faru. Yin shawarwari tare da mai horar da motsa jiki ko ƙwararrun yana iya zama da fa'ida.

Me ya sa ya wuce ga Rear ja-up?

• Hannun baya na baya ɗaya: Wannan sigar ci gaba ce, inda kuke amfani da hannu ɗaya lokaci ɗaya, ƙara ƙarfi da mai da hankali kan kowane gefen bayan ku.
• Juyin baya mai nauyi mai nauyi: A cikin wannan bambancin, kuna ƙara nauyi a jikin ku ta amfani da bel mai nauyi ko riga mai nauyi don ƙara juriya da ƙalubalen motsa jiki.
• Rashin daidaituwa na baya: Wannan bambance-bambancen da ya bazu a kan ƙananan matakan ja-gora, inda kuka ɗauki jinkirin da kuma zurfin da ke sarrafawa don ƙara lokacin da kuke jijiyar da tsokoki.
• Band-mai taimaka wajan jan-sama: Wannan bambancin yana amfani da juriya don taimakawa wurin motsi na gaba, yana samun abin da ya fi sauƙi ga masu farawa ko waɗanda suke aiki don gina ƙarfinsu.

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

• Bent-over Row wani motsa jiki ne da ke da alaƙa yayin da yake mayar da hankali kan latissimus dorsi, ƙungiyar tsoka ɗaya ta yi aiki a lokacin Rear Pull-ups, don haka inganta ƙarfi da juriya na waɗannan tsokoki.
• A ƙarshe, motsa jiki na Lat Pulldown yana da matukar dacewa ga Rear Pull-ups yayin da yake kwaikwayon motsi iri ɗaya, yana taimakawa wajen ƙara ƙarfi da girman tsokoki na baya, waɗanda ke da mahimmanci don yin Rear Pull-ups yadda ya kamata.