Ƙungiya tsaye jere na baya
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙungiya tsaye jere na baya
The Band Standing Rear Delt Row wani motsa jiki ne mai matukar tasiri da aka tsara don ƙarfafawa da sautin deltoids na baya, babba baya, da tsokoki na tsakiya. Yana da manufa ga duk wanda ke neman inganta kwanciyar hankali na kafada, ƙarfin jiki na sama, da matsayi, yana mai da shi babban zabi ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutane a cikin jiyya na jiki. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullun, zaku iya haɓaka ƙarfin jikin ku gaba ɗaya, inganta daidaitawar jikin ku, da rage haɗarin rauni na kafada da baya.
Yanayinta: tsammanin nuni a nuni Ƙungiya tsaye jere na baya
- Riƙe ƙarshen band ɗin a kowane hannu tare da tafin hannunku suna fuskantar juna, kuma ku ɗan durƙusa gwiwoyinku kaɗan.
- Lankwasa jigon ku gaba a kwatangwalo har sai ya yi kusan layi daya da kasa, rike bayanku a mike.
- Cire band ɗin sama zuwa ga ƙirjin ku, kiyaye gwiwar gwiwar ku da faɗi da matse ruwan kafaɗa tare.
- Sannu a hankali runtse hannuwanku zuwa wurin farawa, kiyaye ikon bandeji, kuma maimaita motsa jiki don adadin maimaitawar da kuke so.
Lajin Don yi Ƙungiya tsaye jere na baya
- Motsi masu Sarrafa: Ja da band ɗin sama zuwa saman ƙirjin ku, kiyaye gwiwar gwiwar ku yayin motsi. Guji motsin motsi da amfani da sarrafawa, motsi mai santsi don tafiyar da deltoids na baya yadda ya kamata. Motsi da sauri ko rashin kulawa na iya haifar da ciwon tsoka.
- Kiyaye Hannun Hannun Hannun Hannun Hannu: Tabbatar cewa gwiwar hannu sun kasance sama da wuyan hannu a duk lokacin motsa jiki. Wannan yana taimakawa wajen ƙaddamar da deltoids na baya yadda ya kamata. Zubar da gwiwar gwiwar ku na iya matsawa hankali ga sauran ƙungiyoyin tsoka da rage tasirin motsa jiki akan deltoids na baya.
- Kada Ka Baka Baya: Yayin da kake aikin motsa jiki, kauce wa yin amfani da baya saboda zai iya sanya damuwa mara amfani a kan baya. Kula
Ƙungiya tsaye jere na baya Tambayoyin Masu Nuna
Shi beginners za su iya Ƙungiya tsaye jere na baya?
Ee, masu farawa za su iya yin motsa jiki na layin baya na Band a tsaye. Koyaya, yakamata su fara da ƙungiyar juriya mai sauƙi don tabbatar da cewa suna amfani da tsari daidai kuma ba sa takura musu tsokoki. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya fara nuna motsa jiki don tabbatar da ingantaccen dabara. Kamar yadda yake tare da duk motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri don guje wa rauni.
Me ya sa ya wuce ga Ƙungiya tsaye jere na baya?
- Wani bambance-bambancen shine Single-Arm Band Rear Delt Row, wanda ke mai da hankali kan hannu ɗaya a lokaci ɗaya, yana ba da ƙarin kuzarin motsa jiki akan kowace kafaɗa.
- Hakanan zaka iya gwada Layin Bench Band Rear Delt Row, inda zaku kwanta fuska a kan benci mai karkata kuma kuyi jere tare da band ɗin da aka haɗe zuwa ƙaramin anka.
- Ƙungiyar Rear Delt Row tare da Twist yana ƙara juyawa a saman motsi, yana shiga ba kawai na baya ba, har ma da tsokoki na rotator cuff.
- A ƙarshe, ana yin Supine Band Rear Delt Row yana kwance a bayanku tare da makaɗa a saman ku, yana jan band ɗin zuwa kirjin ku.
Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya tsaye jere na baya?
- Fuskar Fuskar: Wannan motsa jiki kuma yana hari akan deltoids na baya, kama da Band Standing Rear Delt Row, amma tare da kusurwa daban-daban, yana tabbatar da cikakkiyar motsa jiki don tsokoki na kafada na baya.
- Latsa Sama: Wannan motsa jiki yana niyya ga deltoids na gaba, yana cike da Band Standing Rear Delt Row ta hanyar tabbatar da cewa dukkanin kawunan uku na tsokar deltoid - na gaba, na gefe, da na baya - suna aiki, suna haɓaka ƙarfin kafada gabaɗaya da kwanciyar hankali.
Karin kalmar raɓuwa ga Ƙungiya tsaye jere na baya
- Ƙungiyar motsa jiki don kafadu
- Layi na baya tare da bandeji
- Resistance band kafada motsa jiki
- Maƙarƙashiya a tsaye jere motsa jiki
- Ƙarfafa kafada tare da bandeji
- Resistance band delt jere
- motsa jiki na baya deltoid tare da bandeji
- Aikin motsa jiki na bandeji don delts na baya
- Ayyukan bandeji na toning kafada
- Tsaye na baya delt jere motsa jiki tare da band