Ƙwaƙwalwar lankwasa-kan baya na baya

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Deltoid Anterior, Deltoid Lateral
• Musulunci Masu ɗauke da masu gudummawa: Pectoralis Major Clavicular Head, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Ƙwaƙwalwar lankwasa-kan baya na baya

Band Bent-Over Rear Lateral Raise wani motsa jiki ne mai ƙarfi wanda ke kai hari ga kafadu, musamman na baya, yayin da yake shiga tsokoki na baya. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin kafada da haɓaka matsayi. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan yau da kullun, daidaikun mutane na iya haɓaka ƙarfin jikinsu na sama, haɓaka daidaiton tsoka, da haɓaka aikinsu na zahiri gabaɗaya.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar lankwasa-kan baya na baya

• Kunna gwiwoyinku dan kadan kuma ku karkata gaba daga kwatangwalo, ku rike bayanku a mike, har sai jikin ku ya kusan yi daidai da kasa.
• Tare da tafin hannunku suna fuskantar juna kuma gwiwar hannu kaɗan sun lanƙwasa, ɗaga hannuwanku zuwa ɓangarorin har sai sun kasance a matakin kafada, cire bandeji yayin da kuke yin haka.
• Riƙe wannan matsayi na daƙiƙa guda, jin tashin hankali a cikin deltoids na baya.
• Sannu a hankali runtse hannayen ku zuwa wurin farawa, kiyaye juriya na band a duk cikin motsi. Wannan ya cika wakilai guda ɗaya.

Lajin Don yi Ƙwaƙwalwar lankwasa-kan baya na baya

• Motsa jiki masu sarrafawa: Guji motsi ko amfani da ƙarfi don ɗaga bandeji. Wannan kuskure ne na kowa wanda zai iya haifar da sakamako mara tasiri da kuma yiwuwar rauni. Madadin haka, yi amfani da motsin jinkiri da sarrafawa, mai da hankali kan ƙayyadaddun tsoka da kuma kiyaye tashin hankali a kan tsokoki a duk lokacin motsa jiki.
• Daidaitaccen Riko: Tabbatar ka riƙe band ɗin amintacce, amma kar a matse shi sosai. Kuskure na yau da kullun shine kama bandeji da ƙarfi, wanda zai iya takura hannuwanku da wuyan hannu. Rikon naku yakamata ya kasance mai ƙarfi amma annashuwa.
• Tsananin Ƙungiya Mai Kyau: Tabbatar cewa band ɗin yana da ƙarfi don samar da juriya, amma ba maƙarƙashiya ba don haka ba za ku iya yin motsa jiki tare da tsari mai kyau ba. Idan band din yayi sako-sako da yawa

Ƙwaƙwalwar lankwasa-kan baya na baya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwaƙwalwar lankwasa-kan baya na baya?

Ee, masu farawa zasu iya yin motsa jiki na Band Bent-Over Rear Lateral Raise. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan tsari da sarrafawa maimakon ƙarfi. Hakanan yana da taimako don samun mai horo ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki don tabbatar da cewa kuna yin shi daidai kuma don guje wa duk wani rauni mai yuwuwa. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa sama da ƙarfin ku na yanzu.

Me ya sa ya wuce ga Ƙwaƙwalwar lankwasa-kan baya na baya?

• Cable Machine Bent-Over Rear Lateral Raise: Wannan sigar tana amfani da na'urar kebul, yana ba da damar juriya mai tsayi a cikin duka motsi.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar 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 Ƙaƙwalwar Ƙaƙwalwar Ana yin shi ne yayin da yake kwance fuska a kan benci mai karkata, wanda zai iya taimakawa wajen ware tsokoki da aka yi niyya.
• Zaune Lanƙwasa-Over Rear Lateral Tadawa: Ana yin wannan bambancin yayin da ake zaune, wanda zai iya taimakawa kula da tsari mai kyau da kuma rage damuwa a ƙananan baya.
• Lanƙwasa Hannu Daya-daya-Over Rear Lateral Tadawa: Ana yin wannan sigar hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa ganowa da gyara duk wani rashin daidaituwa cikin ƙarfi ko tsari.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar lankwasa-kan baya na baya?

• Tsaye Resistance Band Pull Apart: Wannan motsa jiki yana cika band ɗin da aka lanƙwasa a baya ta hanyar mai da hankali kan deltoids na baya da rhomboids, mai mahimmanci don haɓaka lafiyar kafada da daidaitawar bayan gida.
• Zauren Cable Row: Wannan motsa jiki kuma yana ƙarfafa tsokoki na baya da kafada, kama da band ɗin da aka lanƙwasa a baya, amma daga wani kusurwa na daban, yana tabbatar da ingantaccen motsa jiki ga waɗannan ƙungiyoyin tsoka.