Kumbuyo Delt Row

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Deltoid Posterior
• Amashwa eqhapho: Brachialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Ukuxhumana kwe Kumbuyo Delt Row

The Rear Delt Row ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kumbuyo kwa deltoids, zomwe zimathandiza kukulitsa kukhazikika kwa mapewa ndi mphamvu zakumtunda kwa thupi. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta malinga ndi milingo yamphamvu yamunthu. Anthu angafune kuphatikiza Mizere Yakumbuyo ya Delt muzochita zawo zolimbitsa thupi kuti asinthe kaimidwe, kupewa kuvulala kwa mapewa, komanso kukulitsa mawonekedwe onse akumtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kumbuyo Delt Row

• Pindani m'chiuno mwanu, sungani msana wanu molunjika, mpaka torso yanu ili pafupi kufanana ndi pansi.
• Kwezani manja anu kuti akhale perpendicular pansi, ndikumapindika pang'ono m'mikono yanu.
• Kokani ma dumbbell m'chifuwa chanu poweramitsa zigongono zanu ndikufinya mapewa anu palimodzi, kuyang'ana kwambiri kugwiritsa ntchito ma deltoid anu akumbuyo.
• Tsitsani ma dumbbells kubwerera kumalo oyambira mowongolera, ndikumaliza kubwereza kamodzi. Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Kumbuyo Delt Row

• Kusankha Kulemera: Sankhani kulemera komwe kuli kovuta koma sikusokoneza mawonekedwe anu. Ndi kulakwitsa kofala kusankha kulemera kolemera kwambiri, komwe kungayambitse mawonekedwe osayenera ndikuwonjezera chiopsezo cha kuvulala. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula.
• Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kuyenda mwachangu. Mzere Wam'mbuyo wa Delt uyenera kuchitidwa pang'onopang'ono komanso mowongoleredwa, pokweza kulemera ndikutsitsanso pansi. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira panthawi yonseyi.
• Kupewa Kuwonjeza: Kulakwitsa kofala ndiko kutha

Kumbuyo Delt Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kumbuyo Delt Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Rear Delt Row. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi yemwe akukutsogolerani poyambira pakuchita masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kumbuyo Delt Row?

• Kusiyana kwina ndi Incline Bench Rear Delt Row, izi zimachitika ndikugona pansi pa benchi yoyenda ndikukweza zolemera kuchokera pamalowa, kulunjika kumbuyo kwa deltoids.
• Palinso Single-Arm Rear Delt Row, yomwe imapangidwa ndikupalasa dumbbell ndi dzanja limodzi panthawi, zomwe zimalola kusuntha kwakukulu komanso kudzipatula kwa deltoid yakumbuyo.
• The Seated Rear Delt Row ndikusintha kwina komwe mumakhala pa benchi kapena mpando, kutsamira kutsogolo ndikukokera zolemera ku thupi lanu, kuyang'ana kumbuyo kwa deltoids.
• Pomaliza, Bent-Over Rear Delt Row ndikusintha komwe mumapindika m'chiuno ndikuyendetsa, malowa amalola kutambasula mozama komanso kupindika kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Kumbuyo Delt Row?

• The Seated Cable Row ndi ntchito ina yomwe imagwirizana bwino ndi Rear Delt Row chifukwa imayang'ana magulu akuluakulu a minofu omwewo - rhomboids, trapezius, ndi latissimus dorsi - komanso amachitiranso biceps ndi manja, kupereka kulimbitsa thupi kwakukulu kwa thupi.
• Pomaliza, masewera olimbitsa thupi a Reverse Fly amathandizira Mzere Wam'mbuyo wa Delt pomwe umalekanitsa ndikulimbitsa ma deltoids akumbuyo ndi minofu yakumbuyo yakumbuyo, kupititsa patsogolo mapindu a Rear Delt Row ndikuwongolera kaimidwe ndi thanzi la mapewa.