Wurin zama na baya na baya

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Wurin zama na baya na baya

The Seated Rear Lateral Raise wani motsa jiki ne da aka yi niyya wanda ke mai da hankali kan ginawa da toning tsokoki a cikin kafadu, musamman deltoids na baya. Wannan darasi yana da kyau ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jiki na sama, haɓaka kwanciyar hankali na kafaɗa, da daidaita rashin daidaituwa na bayan gida. Haɗa Zaɓuɓɓuka na baya na baya a cikin tsarin motsa jiki na iya haifar da ingantacciyar lafiyar kafada, ingantacciyar wasan motsa jiki, da daidaito da ma'anar bayyanar jiki na sama.

Yanayinta: tsammanin nuni a nuni Wurin zama na baya na baya

• Lanƙwasa gaba a kugu har sai ƙirjin ku ya kusan yin layi ɗaya da ƙasa, barin hannayenku sun rataye kai tsaye daga kafadu.
• Tsayawa jikin jikin ku a tsaye, ɗaga dumbbells zuwa ɓangarorin ku yayin da kuke ƙwanƙwasa gwiwar hannu kaɗan, ci gaba da ɗagawa har sai hannayenku sun yi daidai da ƙasa.
• Dakata na ɗan lokaci a saman motsi, sannan a hankali rage dumbbells baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da ɗan lanƙwasa a cikin gwiwar hannu a duk lokacin aikin.

Lajin Don yi Wurin zama na baya na baya

• Sarrafa motsin ku: Guji jujjuya ma'aunin nauyi ko amfani da ƙarfi don ɗaga su. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da raunuka. Ɗaga ma'aunin nauyi a hankali, sarrafawa, kuma rage su daidai.
• Ka Kiyaye Hannunka A ɗan lanƙwasa: Ya kamata hannayenka su ɗan lanƙwasa a gwiwar hannu a duk lokacin aikin. Wannan yana taimakawa wajen hana damuwa akan haɗin gwiwar gwiwar hannu kuma yana tabbatar da cewa mayar da hankali ya kasance akan deltoids.
• Kar a ɗaga sama da yawa: Kuskure na yau da kullun shine ɗaga ma'aunin nauyi da yawa, wanda zai iya sanya damuwa mara nauyi akan kafadu. Ɗaga ma'aunin nauyi har sai hannayenku sun yi daidai da juna

Wurin zama na baya na baya Tambayoyin Masu Nuna

Shi beginners za su iya Wurin zama na baya na baya?

Ee, masu farawa za su iya yin motsa jiki na Rear Lateral Raise. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari daidai da kuma hana rauni. Wannan motsa jiki yana hari na deltoids na baya kuma zai iya taimakawa inganta kwanciyar hankali da ƙarfin kafada. Yana da kyau koyaushe a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Wurin zama na baya na baya?

• Lanƙwasa-Over Rear Lateral Tadawa: A cikin wannan bambancin, kuna lanƙwasa a kugu yayin da kuke tsaye ko zaune, yana ba ku damar ƙaddamar da deltoids na baya daga wani kusurwa daban.
• Kwanciya ta baya ta baya: Ana yin wannan sigar yayin da ake kwance fuska a kan benci, wanda zai iya taimakawa wajen ware deltoids na baya da kuma rage shigar wasu tsokoki.
• 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Don wannan bambancin, kuna kwance fuska a kan benci mai karkata. Wannan yana canza kusurwar motsa jiki kuma yana iya samar da zurfi mai zurfi da raguwa a cikin deltoids na baya.
• Single-unkulla na kusa da shi: wannan bambancin an yi wani yanki a lokaci guda, wanda zai iya taimakawa wajen magance kowane irin tsoka da kuma ba ka damar mai da hankali kan fom ɗin.

Me suna da abin da ya sanya ɗaukehawa ga Wurin zama na baya na baya?

• Fuskar Fuskar: Wannan motsa jiki yana ƙarfafa deltoids na baya da tsokoki na baya na sama, waɗanda ke cika wurin zama na baya na baya ta hanyar haɓaka daidaiton kafaɗa gabaɗaya, tare da haɓaka matsayi.
• Lanƙwasa layuka: wannan motsa jiki yana nuna Latissimus Drisi da Rhomboids a baya, wanda kuma yana taimakawa haɓaka ƙarfin gwiwa a cikin kafada gabaɗaya da daidaituwa na tsoka a cikin babba jiki.