Delt Row we de biɛn

• Parti ya muntu: Mitiya wo.
• Empandika: Tutwikeme
• amagezi agakubya: Deltoid Posterior
• amagezi ag'omusa: Brachialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Okuwandikira ku Delt Row we de biɛn

Di Ria Delt Row na trɛnk trenin ɛgzampul we de spɛshal wan we de tɔch di riya deltoid dɛn, we de ɛp fɔ mek di sɔldɔm stebiliti ɛn di ɔpa bɔdi trɛnk. Dis ɛgzampul fayn fɔ di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs bikɔs dɛn kin chenj am izi wan akɔdin to di wan wan trɛnk lɛvɛl. Pipul dɛn go want fɔ put Riar Delt Rows insay dɛn wokɔt rutin fɔ mek dɛn ebul fɔ tinap fayn, fɔ mek dɛn nɔ gɛt injury na dɛn sholda, ɛn fɔ mek di ɔpa bɔdi luk fayn.

Okukubidde ku: Nkugiyigisa Delt Row we de biɛn

• Bɛnd na yu wes, kip yu bak stret, te yu bɔdi klos fɔ paralel to di flɔ.
• Ekstend yu an dɛn so dat dɛn go de perpendicular to di floor, kip smɔl bɛnd na yu elbows.
• Pul di dכmbεl dεm כp tכwεd yu chεst bay we yu bεnd yu εlbo dεm εn sכk yu sכlda bled dεm tכgeda, fכs fכ yuz yu riya dεltoid dεm.
• Lɔs di dɔmbɛl dɛn bak to di stat pozishɔn insay wan kɔntrol we, kɔmplit wan rep. Ripit dis ɛgzampul fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Delt Row we de biɛn

• We yu de pik wet: Pik wet we nɔ izi fɔ yu bɔt we nɔ de kɔmprɔmis yu fɔm. Na kɔmɔn mistek fɔ pik wan wet we tu ebi, we kin mek yu nɔ fɔm fayn ɛn i kin mek yu gɛt injury mɔ. Start wit layt wet ɛn smɔl smɔl i go ɔp as yu trɛnk de go bifo.
• Kɔntrol Muvmɛnt: Nɔ muv jɔk ɔ kwik kwik wan. Di Ria Delt Row fɔ du am sloslo ɛn kɔntrol, ɔl tu we yu de es di wet ɛn put am dɔŋ bak dɔŋ. Dis nɔ jɔs de ridyus di risk fɔ injuri bɔt i de mek shɔ bak se yu mɔsul dɛn de wok fayn fayn wan ɔl di tɛm we yu de du di ɛksesaiz.
• Fɔ avɔyd fɔ ɛkstɛnd pasmak: Wan mistek we dɛn kin mek na fɔ ɔva

Delt Row we de biɛn Ebitala by'omuyigiriza

Mwebale kuteekamu Delt Row we de biɛn?

Yes, pipul we de bigin kin du di Rear Delt Row eksasaiz. Bɔt i impɔtant fɔ bigin wit layt wet fɔ mek shɔ se yu fɔm fayn ɛn fɔ mek yu nɔ wund. I fayn bak fɔ gɛt pɔsin we de tren yu pasɔnal ɔ fitnɛs pɔsin we de gayd yu fɔ du di ɛgzampul fɔs fɔ mek shɔ se yu de du am kɔrɛkt wan. Mɛmba ɔltɛm fɔ wam yusɛf bifo yu bigin ɛni ɛksesaiz.

Ki kitiibwa eby'okukozesa omuntu Delt Row we de biɛn?

• Wan ɔda we we dɛn kin chenj na di Incline Bench Rear Delt Row, dɛn kin du dis bay we dɛn de ledɔm fes dɔŋ pan inklin bɛnch ɛn es di wet dɛn frɔm dis pozishɔn, we dɛn de tɔch di riya deltoid dɛn.
• I gɛt bak di Single-Arm Rear Delt Row, we dɛn kin du bay we dɛn de row wan dɔmbɛl wit wan an wan tɛm, we de alaw fɔ mek yu ebul fɔ muv mɔ ɛn fɔ mek yu ayd di riya deltoid.
• Di Seated Rear Delt Row na ɔda we aw yu kin sidɔm pan bɛnch ɔ chia, ledɔm bifo ɛn pul di wet dɛn to yu bɔdi, we yu de pe atɛnshɔn pan di riya deltoid dɛn.
• Las wan, di Bent-Over Rear Delt Row na wan varyeshɔn usay yu de bɛn ova na di wɛst ɛn du di rowing muvmɛnt, dis pozishɔn de alaw fɔ dip strɛch ɛn kɔntrakshɔn na di riya

Eby'okukozesa omulungi okugabana n'eby'omanyi Delt Row we de biɛn?

• di Sit Kebul Row na כda εksεsayz we de pe fayn wit di Ria Dεlt Row biכs i de fכkus pan di sem mכsul grup dεm - di rhomboids, trapezius, εn latissimus dorsi - bכt i de εngage di biceps εn fכram dεm bak, we de gi mכr kכmprεhεnsiv כpa bכdi wokכt.
• Las wan, di Rivas Flay ɛgzampul de kɔmplit di Ria Delt Row as i de ayd ɛn mek di riya deltoid ɛn ɔpa bak mɔsul dɛn strɔng, ɛn i de ɛp fɔ mek di bɛnifit dɛn we di Ria Delt Row gɛt ɛn i de mek di pozishɔn ɛn di sholda wɛlbɔdi bɛtɛ.