Rear Pulldown

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

Sakonni ga Rear Pulldown

Rear Pulldown shine motsa jiki mai ƙarfi da farko wanda ke niyya da tsokoki a bayanku, musamman latissimus dorsi, da biceps da kafadu. Ya dace da kowa, daga masu farawa zuwa masu zuwa gym-goers, waɗanda ke neman inganta ƙarfin jikinsu na sama da matsayi. Shiga cikin wannan motsa jiki na iya haɓaka ma'anar tsoka, haɓaka ingantacciyar daidaitawar jiki, da kuma taimakawa wajen aiwatar da ayyukan yau da kullun da sauran ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Rear Pulldown

• Zauna a kan injin tare da ƙafafu a ƙasa kuma baya madaidaiciya, sa'an nan kuma ka riƙe sandar tare da hannayenka mafi fadi fiye da fadin kafada.
• Ja sandar ƙasa zuwa babban ƙirjinka yayin da kake matse ruwan kafadarka tare da kiyaye gwiwar gwiwarka kusa da jikinka.
• Riƙe matsayi na ɗan lokaci, jin ƙanƙara a cikin tsokoki na baya.
• Sannu a hankali mika hannayenku baya zuwa wurin farawa, kula da motsi don tabbatar da cewa tsokoki suna tsunduma cikin duk aikin motsa jiki.

Lajin Don yi Rear Pulldown

• Motsa jiki masu sarrafawa: Kar a yi gaggawar motsa jiki. Tabbatar cewa kana yin kowane wakilai tare da jinkirin, motsi masu sarrafawa. Ja sandar ƙasa zuwa babban ƙirjinka, ɗan dakata na ɗan lokaci, sannan a hankali komawa wurin farawa. Wannan zai taimaka wajen haɓaka haɗin gwiwa na tsoka da kuma hana yiwuwar raunin da ya faru saboda kwatsam, motsin motsi.
• Cikakkun Motsi: Tabbatar kana amfani da cikakken kewayon motsi. Fara tare da sandar da aka shimfida gabaɗaya sama da kai kuma ja shi har ƙasa zuwa babban ƙirjin ku. Rashin kammala cikakken kewayon motsi na iya iyakance fa'idodin motsa jiki.
• Guji Amfani da Lokaci: Kuskure na gama gari shine amfani da ƙarfin jiki

Rear Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Rear Pulldown?

Ee, tabbas masu farawa za su iya yin motsa jiki na Rear Pulldown. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da cewa ana yin aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da ƙarfin gwiwa ke girma.

Me ya sa ya wuce ga Rear Pulldown?

• Rushe-Grip Rear Pulldown ya fi mai da hankali kan ƙananan lats da tsokoki na baya ta hanyar amfani da madaidaicin riko.
• A karkashin layon da aka ba da labari, wanda kuma aka sani da juzu'i mai juyi, yana maƙarƙashiyoyi ƙananan ƙananan abubuwan da suka fi dacewa da amfani da ƙwallon ƙafa.
• 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 Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa ce wanda ke ba ka damar mayar da hankali a gefe ɗaya na bayanka a lokaci guda, haɓaka daidaitaccen ƙarfi da ci gaban tsoka.
• V-Bar Rear Pulldown yana amfani da mashaya mai siffar V don sanya fifiko daban-daban akan lats kuma yana ba da damar zurfafa ja.

Me suna da abin da ya sanya ɗaukehawa ga Rear Pulldown?

• Bent-Over Rows kuma suna haɓaka Rear Pulldowns yayin da suke aiki da tsokoki na baya daga kusurwa daban-daban, suna haɓaka ƙarfin gabaɗaya da ma'aunin tsoka, yayin da suke kunna hamstrings da glutes don ƙarin kwanciyar hankali.
• Juye-up wani motsa jiki ne mai fa'ida don haɗawa tare da Rear Pulldowns, yayin da suke amfani da motsi iri ɗaya amma akan nauyin jikin mutum, don haka ƙara ƙarfin aiki da haɓaka ingantaccen iko akan haɗin tsoka.