Rear Lateral Tadawa
Bayani na Faraɗi
Sakonnin ƙafaKafa'in Kumagarmu
Kayan aikiƙayan zuba
Musulunci Masu gudummawaDeltoid Posterior
Musulunci Masu ɗauke da masu gudummawaDeltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Faraɗiyan da ya kunɓa:
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Sakonni ga Rear Lateral Tadawa
The Rear Lateral Raise wani motsa jiki ne mai ƙarfi wanda ke da fifiko ga deltoids, musamman sashin baya, yayin da yake shiga tsokoki na baya. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke nufin haɓaka ƙarfin kafada, kwanciyar hankali, da kewayon motsi. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙaya na sama gaba ɗaya, haɓaka mafi kyawun matsayi, da tallafawa motsin aiki a rayuwar yau da kullun.
Yanayinta: tsammanin nuni a nuni Rear Lateral Tadawa
- Kunna dan kadan a gwiwoyinku kuma ku matsu a kugu, ku rike bayanku a mike, har sai jikin ku ya kusan daidai da kasa.
- Tare da ɗan lanƙwasa kaɗan a cikin gwiwar hannu, ɗaga dumbbells zuwa tarnaƙi kuma sama har sai sun kasance cikin layi tare da kafadu, tabbatar da matse ruwan kafada tare a saman motsi.
- Riƙe wannan matsayi na ɗan lokaci, sannan a hankali rage dumbbells baya zuwa wurin farawa.
- Maimaita wannan darasi don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.
Lajin Don yi Rear Lateral Tadawa
- Sarrafa Nauyin: Yana da mahimmanci don sarrafa ma'aunin nauyi a duk tsawon motsi, maimakon ƙyale ƙuri'a don yin aikin. Ɗaga ma'auni zuwa tsayin kafada, sa'an nan kuma rage su baya a hankali. Idan kuna jujjuya ma'aunin nauyi ko amfani da kuzari, ƙila kuna amfani da nauyi mai yawa kuma yakamata ku rage shi don guje wa yuwuwar rauni.
- Kiyaye Hannun Hannun Hannun Dan lankwasa: Ka sanya hannayenka dan lankwasa a gwiwar hannu don kare su daga iri ko rauni. Daidaita hannunka gaba ɗaya na iya sanya damuwa mara amfani akan haɗin gwiwar gwiwar hannu.
- Ka guje wa Ƙwayar Wuya: Kada ku kalli sama ko mika wuyan ku yayin motsa jiki, saboda wannan zai iya haifar da wuyan wuyansa. Maimakon haka, kiyaye wuyanka a cikin a
Rear Lateral Tadawa Tambayoyin Masu Nuna
Shi beginners za su iya Rear Lateral Tadawa?
Ee, masu farawa zasu iya yin motsa jiki na Rear Lateral Raise. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da taimako don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsi da farko don tabbatar da cewa kuna yin shi daidai. Wannan motsa jiki da farko yana hari ne akan deltoids na baya a cikin kafada, amma kuma yana aiki da tsokoki na baya.
Me ya sa ya wuce ga Rear Lateral Tadawa?
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar benci wanda ke ba da damar wani kusurwa na juriya na daban da kuma kai hari ga tsokoki daban-daban.
- A takaice a kusa da tayar da hankali: an yi shi ta hanyar daura, wannan bambance-bambancen yana ba ku damar ɗaga kaya masu nauyi kuma shigar da ƙwayoyin ku don daidaitawa.
- Rear Lateral Raise with Resistance Bands: Maimakon yin amfani da dumbbells, wannan bambancin yana amfani da juriya don samar da wani nau'i na tashin hankali da kalubale ga tsokoki na kafada.
- Hannun Hannu guda ɗaya na baya na baya: Ana yin wannan sigar hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan kowace kafaɗa ɗaiɗaiku kuma kuna iya ganowa da gyara duk wani rashin daidaituwar ƙarfi.
Me suna da abin da ya sanya ɗaukehawa ga Rear Lateral Tadawa?
- Bent-Over Rows: Wannan motsa jiki yana cika Ƙarfafa Ƙarfafa Ƙarfafawa kamar yadda yake ƙarfafa rhomboids da latissimus dorsi, tsokoki a baya wanda ke goyan bayan motsin kafada, inganta cikakken kwanciyar hankali da ƙarfin kafada.
- Fuskar Face: Wannan motsa jiki yana hari ga deltoids na baya, kama da Rear Lateral Raise, amma kuma yana aiki da trapezius na sama da tsokoki na rotator cuff, inganta lafiyar kafada da matsayi, yayin da rage haɗarin raunin kafada.
Karin kalmar raɓuwa ga Rear Lateral Tadawa
- Dumbbell Rear Lateral Tadawa
- Darussan Ƙarfafa kafaɗa
- Dumbbell Motsa jiki don kafadu
- Rear Deltoid Workouts
- Toning kafada tare da dumbbells
- Rear Lateral Raise Workout
- Dumbbell Rear Delt Tashi
- Ayyukan Gina Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa
- Dumbbell Rear kafada Tadawa
- Jiyya na Jiyya don Ƙarfin Ƙarfi