Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Baya

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Bakin Korewa aiki aiki.

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Baya

Hanya mai juriya ta kafada a baya bayan dawowa shine abin da na amfani da shi da farko yana bunkasa tsokoki na kafada, haɓaka sassauci da ƙarfi. Yana da kyau ga 'yan wasa, daidaikun mutanen da ke fuskantar gyaran jiki, ko duk wanda ke neman inganta motsin jikinsu na sama da yanayin su. Hada wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa wajen hana raunin kafada, haɓaka wasan motsa jiki, da haɓaka lafiyar kafada gabaɗaya.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Baya

• Mika hannun dama hannunka kai tsaye a gabanka sannan ka lanƙwasa shi a gwiwar hannu don matsar da hannunka a bayan kai da ƙasan bayanka, riƙe band ɗin juriya.
• Tare da hannun hagu, kai bayan bayanka kuma ka ɗauki ɗayan ƙarshen rukunin juriya, hannayenka yakamata su kasance duka biyu suna riƙe da band ɗin a bayanka.
• Sannu a hankali zare band ɗin ƙasa da hannun hagu yayin ajiye hannun dama da gwiwar hannu don shimfiɗa kafaɗa.
• Riƙe shimfiɗa don kimanin daƙiƙa 15 zuwa 30, sa'an nan kuma saki kuma maimaita aikin tare da ɗayan kafada.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Baya

• Motsi Mai Sarrafa: Makullin wannan shimfidawa yana jinkirin, motsi mai sarrafawa. Ka guje wa firgita ko ayyukan ja da sauri saboda waɗannan na iya raunana ko yaga tsokoki. Madadin haka, a hankali a ja kan band ɗin, ƙara shimfiɗa a kafaɗa. Riƙe na ɗan daƙiƙa kaɗan, sannan a hankali a saki.
• Madaidaicin Matsayin Juriya: Yi amfani da bandeji tare da madaidaicin matakin juriya. Idan band din ya matse sosai, zai iya haifar da ciwon tsoka. A gefe guda, idan ya yi sako-sako da yawa, shimfiɗar ba zai yi tasiri ba. Fara da ƙananan juriya kuma a hankali ƙara yayin da sassaucin ku ya inganta.
• Daidaita Jiki

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Baya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Baya?

Ee, mafari tabbas za su iya yin Resistance Band shoulder Stretch Behind the Back motsa jiki. Wani motsa jiki ne mai sauƙi wanda yake da kyau don inganta motsin kafada da sassauci. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a hankali ƙara juriya yayin da ƙarfi da sassauci ke haɓaka. Kamar yadda yake tare da kowane motsa jiki, tsari mai dacewa yana da mahimmanci don hana rauni, don haka masu farawa zasu iya amfana daga jagorancin ƙwararrun ƙwararrun motsa jiki lokacin farawa.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Baya?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Jiki: Wannan bambancin yana buƙatar ka riƙe band ɗin juriya a hannu ɗaya kuma ka shimfiɗa shi a jikinka zuwa gefe, yana aiki da kyau na baya da na gaba deltoids.
• Dandalin juriya na Sweed kafada: Wannan bambance-bambancen ana yi yayin da yake zaune, yana jan banbanci daga bayan bangarorinka sama, wanda zai iya taimakawa ware tsokoki na kafada.
• A ƙarshen juriya baya da kuma wannan bambance-bambancen, ka riƙe ƙungiyar a hannuwanku biyu da shimfiɗa shi zuwa ga bangarorinku, wanda aka yi niyya a gefe a gefe da kuma inganta kewayon motsi.
• Hanya mai juyawa: Wannan bambance-bambancen ya ƙunshi riƙe ƙungiyar juriya da hannaye biyu a gabanka, sannan yana juya kafada don jan band. Wannan

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Baya?

• Resistance Band Overhead Press: Wannan motsa jiki yana aiki da deltoids, trapezius, da tsokoki na baya. Ya cika kafada ya buɗe bayan baya ta hanyar inganta ƙarfin kafada da kewayon motsi, wanda zai iya haɓaka tasirin shimfiɗa.
• Juyin Juyawar Banɗa na waje: Wannan motsa jiki yana hari ga tsokoki na rotator cuff, waɗanda ke da mahimmanci don kwanciyar hankali na haɗin gwiwa na kafada. Ta hanyar karfafa wadannan tsokoki, recesationssibobi na waje ya cika kafada yana buɗe lafiyar hadin gwiwa da haɓaka haɗarin haɗari yayin shimfiɗa.