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Ja da baya

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiWada ta hurna.
Musulunci Masu gudummawaLatissimus Dorsi
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Ja da baya

The Pulldown wani nau'i ne na horarwa mai ƙarfi wanda ya fi dacewa da tsokoki a bayanka, musamman latissimus dorsi, yayin da kuma haɗa kafadu da biceps. Yana da kyau ga duk wanda ke neman gina ƙarfin jiki na sama, daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba. Ta hanyar haɗa Pulldowns a cikin aikin motsa jiki na yau da kullun, zaku iya inganta yanayin ku, haɓaka ma'anar tsoka, da ƙara ƙarfin babban jikin ku gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Ja da baya

  • Ɗauki sandar tare da hannuwanku ɗan faɗi fiye da faɗin kafaɗa, dabino suna fuskantar gaba.
  • Ja sandar ƙasa zuwa babban ƙirjinka yayin da kake riƙe baya madaidaiciya, mai da hankali kan yin kwangilar kafada tare.
  • Riƙe wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin tsokoki na baya.
  • Sannu a hankali saki sandar baya zuwa wurin farawa, tabbatar da motsi mai sarrafawa don cika tsokoki.

Lajin Don yi Ja da baya

  • **Motsi Mai Sarrafawa**: Guji kuskuren yin amfani da hanzari don ja sandar ƙasa. Madadin haka, mayar da hankali kan motsi mai sarrafawa a hankali inda zaku ja sandar zuwa kirjin ku sannan a hankali ku bar shi ya sake tashi. Wannan yana tabbatar da cewa tsokoki suna yin aikin ba ƙarfin motsin jikin ku ba.
  • **A guji wuce gona da iri ***: Wani kuskuren gama gari shine jan sandar ƙasa da ƙasa sosai. Ya kamata a ja da sandar zuwa matakin kirjinka na sama, ba cikinka ba. Yawan wuce gona da iri na iya haifar da raunin kafada da baya.
  • ** Nisa Riko ***: Ya kamata faɗin rikon ku ya zama ɗan faɗi fiye da faɗin kafaɗa. Fadi ko ma

Ja da baya Tambayoyin Masu Nuna

Shi beginners za su iya Ja da baya?

Ee, tabbas masu farawa za su iya yin aikin Pulldown. Babban motsa jiki ne don ƙarfafa tsokoki na baya, musamman latissimus dorsi. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali. Yana iya zama da fa'ida a sami mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Ja da baya?

  • The Close-Grip Pulldown wani sigar ce da ke mai da hankali kan ƙananan lats, yana ba da bayanku cikakken bayyanar.
  • Reverse-Grip Pulldown karkata ne akan motsa jiki na gargajiya, yana mai da hankali kan tsokoki a cikin ƙananan lats ɗin ku da rhomboids.
  • Madaidaicin-Arm Pulldown shine na musamman na musamman wanda ke nufin lats, yana taimakawa inganta yanayin ku da sassauci.
  • 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa ne na daban-daban akan motsa jiki, yana mai da hankali kan biceps da tsokoki na baya.

Me suna da abin da ya sanya ɗaukehawa ga Ja da baya?

  • Bent-Over Row wani motsa jiki ne wanda ya dace da Pulldown tun lokacin da yake aiki akan ƙungiyoyin tsoka iri ɗaya, ciki har da latissimus dorsi da trapezius, amma daga wani kusurwa na daban, inganta daidaitaccen ci gaban tsoka.
  • Deadlift wani motsa jiki ne mai fa'ida wanda ya cika Pulldown saboda ba wai kawai yana ƙarfafa tsokoki na baya ba har ma yana shiga ƙananan jiki da ainihin, yana ba da cikakkiyar horo na yau da kullun.

Karin kalmar raɓuwa ga Ja da baya

  • "Cable Pulldown motsa jiki"
  • "Ayyukan ƙarfafa baya"
  • "Cable exercises for back"
  • "Jagora baya motsa jiki"
  • "Gym exercises for back"
  • "Upper body cable motsa jiki"
  • "Lat Pulldown motsa jiki"
  • "Ayyukan gina tsoka na baya"
  • "Cable Machine motsa jiki"
  • "Karfin horo don tsokoki na baya"