Rear Delt Row yokhala ndi Bedi Masamba

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Posterior

Ukuxhumana kwe Rear Delt Row yokhala ndi Bedi Masamba

The Rear Delt Row yokhala ndi Bed Sheet ndi masewera olimbitsa thupi omwe amayang'ana kumbuyo kwa minofu ya deltoid, kulimbikitsa kaimidwe kabwinoko komanso mphamvu zakumtunda kwa thupi. Zochita izi ndi zabwino kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufuna kuchita masewera olimbitsa thupi kunyumba ndi zida zochepa. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa sikuti kumangowonjezera kamvekedwe ka minofu ndi kukhazikika kwa mapewa, komanso kumapereka njira yotsika mtengo komanso yabwino yosungira thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Rear Delt Row yokhala ndi Bedi Masamba

• Imani moyang'anizana ndi chitseko, mapazi anu motalikirana ndi mapewa, ndipo gwirani malekezero a pepalalo ndi dzanja lililonse.
• Tsatirani mmbuyo pang'ono, kusunga thupi lanu molunjika kuchokera kumutu mpaka kumapazi, ndi manja anu molunjika patsogolo panu - iyi ndi malo anu oyambira.
• Kokani thupi lanu kuchitseko popinda zigongono zanu ndikufinya mapewa anu palimodzi, kuyang'ana kwambiri kugwiritsa ntchito ma deltoid anu akumbuyo ndi minofu yakumbuyo.
• Pang'onopang'ono bwererani pamalo oyambira potambasula manja anu ndikuwongolera, kuonetsetsa kuti musalole kuti thupi lanu ligwedezeke kapena kugwedezeka. Izi zimamaliza kubwereza kumodzi.

Izinto zokwenza Rear Delt Row yokhala ndi Bedi Masamba

• Tetezani Bedi Logona: Musanayambe kuchita masewera olimbitsa thupi, onetsetsani kuti pepala logona ndi lokhazikika pa chinthu cholimba chomwe chili pamtunda. Izi zitha kukhala chogwirira chitseko, njanji, kapena china chilichonse champhamvu. Ndikofunikira kuti mupewe kugunda kapena kutsika mwadzidzidzi panthawi yolimbitsa thupi.
• Lamulirani Mayendedwe Anu: Mukakokera pepala la bedi kwa inu, teroni mwadongosolo. Osagwedezeka kapena kugwiritsa ntchito mphamvu kukoka pepala. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
• Gwirani Ntchito Yanu: Kuti muwonjezere phindu la Rear Delt Row, phatikizani minofu yanu yayikulu panthawi yonse yolimbitsa thupi. Izi zidzathandiza kusunga bata ndi

Rear Delt Row yokhala ndi Bedi Masamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Rear Delt Row yokhala ndi Bedi Masamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Rear Delt Row ndi Bedi Sheet. Zochita izi ndi zophweka ndipo sizifuna zida zapadera kupatula pepala lolimba la bedi. Ndi njira yabwino yogwiritsira ntchito ma deltoid anu akumbuyo ndi minofu yakumbuyo yakumbuyo kunyumba. Komabe, ndikofunikira kuti muyambe ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Komanso, kukhala ndi mawonekedwe oyenera ndikofunikira kuti musavulale. Monga woyamba, zingakhale zothandiza kukhala ndi wina akukuyang'anirani kuti atsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Rear Delt Row yokhala ndi Bedi Masamba?

• Kumbuyo Kumbuyo Delt Row Ndi Ma Dumbbells: Mtunduwu umafunika kukhala pa benchi ndi dumbbell m'dzanja lililonse, kugwada pang'ono, kenako ndikuyendetsa.
• Bent Over Rear Delt Row ndi Barbell: Mukusintha uku, mumayima ndikuwerama m'chiuno, mutagwira belu ndi manja onse awiri, kenako ndikuyendetsa.
• Incline Bench Rear Delt Row yokhala ndi Ma Dumbbells: Izi zimaphatikizapo kugona chafufumimba pa benchi yoyenda ndi dumbbell m'dzanja lililonse ndikuyendetsa.
• Single Arm Rear Delt Row yokhala ndi Kettlebell: Mtunduwu umaphatikizapo kuyimirira ndi kuwerama m'chiuno, kunyamula kettlebell ndi dzanja limodzi, kenako ndikuyendetsa.

Izinto zokufunda ezishisa ezivumelekile Rear Delt Row yokhala ndi Bedi Masamba?

• Ntchentche Zokhala kapena Zopindika: Monga Mzere Wam'mbuyo wa Delt wokhala ndi Bedi Sheet, ntchitoyi imayang'ana kumbuyo kwa deltoids, ndipo imathandizira kukhazikika kwa mapewa ndi kukhazikika, zomwe zimathandiza kuti pakhale ntchito yabwino komanso kupewa kuvulala.
• Standing Resistance Band Pull-Aparts: Ntchitoyi imakwaniritsa Rear Delt Row yokhala ndi Bedi Sheet chifukwa imalimbananso ndi ma deltoids akumbuyo ndi minofu yakumtunda kumbuyo, kukulitsa kaimidwe, kuyenda kwa mapewa, komanso kulimba kwa thupi lonse.