Ƙungiya tsaye jere na baya

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙauye
• 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 Ƙungiya tsaye jere na baya

The Band Standing Rear Delt Row wani motsa jiki ne na juriya wanda da farko ke kai hari ga deltoids na baya, yana taimakawa wajen ƙarfafawa da ayyana tsokoki na baya da kafada. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita juriya cikin sauƙi. Wannan motsa jiki yana da amfani ga waɗanda ke neman inganta yanayin su, haɓaka aikinsu na motsa jiki, ko gina ma'auni, tsarin jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Ƙungiya tsaye jere na baya

• Kunna dan kadan a kugu, rike bayanku madaidaiciya, kuma bari hannayenku su rataye a gaban ku.
• Cire band ɗin baya kuma zuwa jikinka, kiyaye gwiwar hannu sama da matse ruwan kafada tare a saman motsi.
• Riƙe matsayin na ɗan lokaci, jin tashin hankali a cikin deltoids na baya.
• A hankali mayar da hannunka zuwa wurin farawa, ƙyale band ɗin ya ja hannunka a hankali a gaba, kuma maimaita motsa jiki don adadin da ake so.

Lajin Don yi Ƙungiya tsaye jere na baya

• Matsalolin Sarrafa: Ja da band ɗin sama zuwa ga ƙirjin ku, kiyaye gwiwar gwiwar ku da faɗi da kuma tabbatar da sun fi na baya. Matse kafadar ku tare a saman motsi. Ka guje wa firgita ko yin amfani da kuzari don ɗaga bandeji, saboda wannan na iya haifar da rauni kuma ba zai yi tasiri sosai ga tsokar da ake so ba.
• Ka Tsaya Baya: Kuskure ɗaya na gama gari shine zagaye baya, wanda zai iya haifar da rauni. Tsaya baya madaidaiciya da kuma zuciyar ku a duk lokacin motsi don kare kashin baya da haɓaka tasirin motsa jiki.
• Daidaitaccen Riko: Tabbatar cewa rikon ku akan band ɗin ya yi ƙarfi amma ba matsewa ba. Ya kamata tafin hannunka su fuskanci jikinka. Ƙunƙarar kama zai iya haifar da shi

Ƙungiya tsaye jere na baya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiya tsaye jere na baya?

Ee, tabbas masu farawa za su iya yin motsa jiki na Band Standing Rear Delt Row. Yana da babban motsa jiki don ƙarfafa kafadu, musamman deltoids na baya. Koyaya, yana da mahimmanci a yi amfani da band ɗin juriya wanda ya dace da matakin ƙarfin su. Hakanan ya kamata su tabbatar da cewa suna amfani da tsari daidai don guje wa rauni. Yana iya zama da amfani ga masu farawa suyi wannan aikin a ƙarƙashin jagorancin koci ko gogaggen mutum.

Me ya sa ya wuce ga Ƙungiya tsaye jere na baya?

• Band Band Tsaye Tsaya: Wannan bambance-bambancen an yi shi a wani lokaci, yana ba ka mai da hankali kan takaddama na tsoka a kowane bangare.
• Layin Bench Band Rear Delt Row: Don wannan bambancin, kuna kwance fuska a kan benci mai karkata wanda zai iya samar da kusurwa daban da ƙara juriya ga deltoids na baya.
• Band Tsaye Rear Delt Row tare da Juyawa: A cikin wannan bambancin, kuna ƙara jujjuya wuyan hannu a ƙarshen motsi don haɗa ba kawai na baya ba har ma da tsokoki na rotator cuff.
• Band Standing Rear Delt Row tare da Squat: Wannan bambance-bambancen yana haɗa layin tare da squat, yana mai da shi motsi na fili wanda ke aiki da ƙananan jiki baya ga deltoids na baya.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya tsaye jere na baya?

• Fuskar Fuskar: Fuskar tana jan niyya duka biyun deltoids na baya da tsokoki na baya, kama da Band Standing Rear Delt Row, yana taimakawa haɓaka matsayi da kwanciyar hankali na kafada.
• Layukan Cable Zazzage: Layukan kebul ɗin zaune suna aiki gabaɗayan baya, gami da na baya deltoids, suna ba da cikakkiyar motsa jiki na baya wanda ya dace da abin da aka yi niyya na Band Standing Rear Delt Row.