Smith Rear Delt Row

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• 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 Smith Rear Delt Row

The Smith Rear Delt Row motsa jiki ne mai ƙarfi wanda ke da alaƙa da deltoids na baya, babba na baya, da tarkuna, yana ba da gudummawa ga ingantaccen matsayi da ƙarfin jiki na sama. Yana da kyau ga duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake ba da izinin motsi mai sarrafawa kuma yana ba da damar daidaita nauyi zuwa matakan ƙarfin mutum. Wannan motsa jiki yana da fa'ida ga waɗanda ke da niyyar haɓaka kwanciyar hankali ta kafaɗa, ma'aunin tsokar jiki na sama, da waɗanda ke sha'awar tsarin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Smith Rear Delt Row

• Lanƙwasa a kugu zuwa kusan kusurwa 45-digiri, ajiye bayanka madaidaiciya, kuma ka kama sandar da hannun mafi kusa da shi ta amfani da riko na sama.
• Ja sandar sama zuwa kirjinka, mai da hankali kan yin amfani da deltoids na baya (tsokoki na kafadu) don yin ɗagawa, ba biceps ko triceps ba.
• Riƙe matsayin na daƙiƙa ɗaya lokacin da mashaya ya fi kusa da ƙirjin ku, sannan a hankali rage sandar baya zuwa wurin farawa.
• Maimaita aikin don adadin maimaitawar da kuke so, sannan ku canza gefe don yin aiki da ɗayan kafada.

Lajin Don yi Smith Rear Delt Row

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Lokacin ja sandar zuwa jikinka, yi shi cikin tsari mai sarrafawa don haɗa deltoids na baya yadda ya kamata. Lokacin da kuka saki sandar, yi a hankali don tabbatar da cewa tsokoki suna cikin tashin hankali na tsawon lokaci. Motsa jiki cikin sauri ko karkarwa na iya haifar da ciwon tsoka ko rauni.
• Daidaitaccen Riko: Rike sandar ya fi faɗin kafaɗa. Wannan yana taimakawa haɓaka deltoids na baya yadda ya kamata. Ka guji kama sandar kusa da ita saboda wannan na iya sanya damuwa mara amfani a wuyan hannu ba tare da kai hari ga tsokar da ake so ba.
• Guji Yin lodi: Kuskure ne na kowa don amfani

Smith Rear Delt Row Tambayoyin Masu Nuna

Shi beginners za su iya Smith Rear Delt Row?

Ee, masu farawa zasu iya yin motsa jiki na Smith Rear Delt Row. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da jin daɗi tare da motsa jiki ke ƙaruwa.

Me ya sa ya wuce ga Smith Rear Delt Row?

• Hakanan zaka iya gwada layin na Incline Smith Rear Delt Row, inda ake amfani da benci na karkata don canza kusurwar motsa jiki, yin niyya ga tsokoki daban-daban.
• The One-Arm Smith Rear Delt Row wani bambanci ne, inda kuke yin jere da hannu ɗaya a lokaci guda, yana ba ku damar mai da hankali kan kowane bangare daban-daban.
• Wide-Grip Smith Rear Delt Row wani bambanci ne wanda ke niyya ga deltoids na baya daga wani kusurwoyi daban-daban ta hanyar amfani da mafi girman riko akan sandar.
• A ƙarshe, Ƙarƙashin Grip Smith Rear Delt Row wani bambanci ne inda dabino ke fuskantar sama yayin yin jere, wanda zai iya taimakawa wajen haɗa sassa daban-daban na deltoids na baya.

Me suna da abin da ya sanya ɗaukehawa ga Smith Rear Delt Row?

• Fuskar Fuskar: Fuskar da ke jan fuska tana aiki na baya deltoids, rhomboids, da tarkuna, waɗanda su ne tsokoki iri ɗaya da Smith Rear Delt Row ya yi niyya, don haka ƙarfafawa da haɓaka haɓakar tsoka don ingantaccen girma da ƙarfi.
• Layukan Kebul ɗin Zaune: Layukan Kebul ɗin Zazzage suna mai da hankali kan tsakiya da babba da kuma kafadu, suna haɓaka layin Smith Rear Delt ta hanyar aiki da tsokoki da ke kewaye da haɓaka ɗaurin kafaɗa mai ƙarfi da kwanciyar hankali.