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Kebul Madaidaicin Baya Zaune Layi

Bayani na Faraɗi

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

Sakonni ga Kebul Madaidaicin Baya Zaune Layi

Kebul Miƙen Baya Zauren Jeri ne mai jujjuyawar ƙarfin horon horo wanda ke kaiwa tsokoki a baya, kafadu, da hannaye, yana haɓaka mafi kyawun matsayi da ƙarfin jiki na sama. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa masu zuwa gym, saboda juriya mai daidaitacce. Mutane za su so yin wannan motsa jiki don haɓaka juriyar tsokar su, inganta lafiyar baya, da kuma cimma cikakkiyar ma'anar jiki na sama.

Yanayinta: tsammanin nuni a nuni Kebul Madaidaicin Baya Zaune Layi

  • Zauna a kan benci, sanya ƙafafunku a kan ƙafar ƙafa kuma ku kama sandar tare da riko na sama, tabbatar da mika hannuwanku cikakke kuma bayanku ya mike.
  • Ja sandar zuwa tsakiyar sashin ku yayin da kuke ajiye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafadar ku tare.
  • Riƙe wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin tsokoki na baya.
  • Sannu a hankali mika hannunka zuwa wurin farawa, kula da nauyin nauyi kuma baya barin tarin nauyi ya taɓa. Maimaita tsari don adadin maimaitawa da kuke so.

Lajin Don yi Kebul Madaidaicin Baya Zaune Layi

  • **Motsi Mai Sarrafawa**: Ka guji amfani da kuzari don ja kebul ɗin zuwa gare ka. Wannan kuskure ne na kowa wanda zai iya haifar da motsa jiki marasa tasiri da kuma raunin da ya faru. Madadin haka, ja kebul ɗin zuwa gare ku a hankali, motsi mai sarrafawa, mai da hankali kan raguwar tsoka da saki.
  • **Kada ku wuce gona da iri**: Lokacin da kuka mika hannayenku don dawo da kebul ɗin, ku guji wuce gona da iri ko wuce gona da iri saboda hakan na iya lalata tsokoki na kafada. Mika hannunka kawai har sai sun mike sannan ka fara ja da baya.
  • **Ƙarfin Riko**: Rike hannun da ƙarfi amma kar a matse shi da yawa. Rikowa fiye da kima na iya haifar da gajiyawar hannu da wuyan hannu kafin a yi aikin tsokoki na baya yadda ya kamata.
  • **Mayar da hankali akan tsokar Dama**: Tabbatar da ku

Kebul Madaidaicin Baya Zaune Layi Tambayoyin Masu Nuna

Shi beginners za su iya Kebul Madaidaicin Baya Zaune Layi?

Ee, masu farawa za su iya yin motsa jiki na Kebul Miƙen Baya Zaune. Koyaya, yana da mahimmanci don amfani da nauyi mai sauƙi da farko har sai kun saba da motsi. Tsarin da ya dace yana da mahimmanci don hana rauni kuma don tabbatar da cewa ana aiki da tsokoki da aka yi niyya yadda ya kamata. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum mai kulawa ko jagorance ku ta hanyar motsa jiki da farko don tabbatar da tsari daidai.

Me ya sa ya wuce ga Kebul Madaidaicin Baya Zaune Layi?

  • Tsaye Cable Row: Maimakon zama, kuna yin wannan bambancin a cikin matsayi na tsaye, wanda zai iya ƙara yawan tsokoki da ƙara ƙalubalen ma'auni.
  • Wurin Zazzagewar Kebul Faɗin Riko: Ta amfani da riko mai faɗi, zaku iya kaiwa tsokoki daban-daban, musamman na sama da kafadu.
  • Close-Grip Cable Seated Row: Wannan bambance-bambancen yana amfani da hannun kusa, yana ba ka damar mai da hankali kan tsakiyar baya da biceps.
  • Layin Zauren Kebul na Bench: Wannan ya haɗa da yin amfani da benci na karkata don tallafi, wanda zai iya taimakawa rage damuwa a ƙananan baya da kuma mai da hankali kan babba baya da kafadu.

Me suna da abin da ya sanya ɗaukehawa ga Kebul Madaidaicin Baya Zaune Layi?

  • Motsa jiki na Lat Pulldown ya cika layin Cable madaidaiciya Back Seated Row ta hanyar mai da hankali kan rukunin tsoka na farko, latissimus dorsi, amma daga wani kusurwa daban, haɓaka daidaitaccen ci gaban tsoka da haɓaka kewayon motsi.
  • Barbell Bent-Over Row wani aikin motsa jiki ne wanda ke da alaka da ƙungiyoyin tsoka kamar Cable Straight Back Seated Row, ciki har da rhomboids, latissimus dorsi, da trapezius, kuma yana taimakawa wajen inganta ƙarfin da kwanciyar hankali a cikin jiki na sama, don haka ingantawa. aikin layin Kebul Miƙen Baya Zaune.

Karin kalmar raɓuwa ga Kebul Madaidaicin Baya Zaune Layi

  • Cable jere motsa jiki
  • Wurin zama motsa jiki na layin kebul
  • Ayyukan ƙarfafawa na baya
  • Ayyukan injin kebul
  • Ayyukan motsa jiki na baya da kebul
  • Ayyukan tsoka na baya
  • Layin igiya don tsokoki na baya
  • Wurin zama motsa jiki a jere
  • Ayyukan motsa jiki na USB don baya
  • Ƙarfafa horo don baya tare da na'ura na USB