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Layin Rear Delt Kwance

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.

Kayan aikiƙayan zuba

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 Layin Rear Delt Kwance

Layin Layin Rear Delt Row shine ƙarfin horo na horo wanda da farko ke kaiwa ga deltoids na baya, yana taimakawa inganta kwanciyar hankali na kafada, matsayi, da ƙarfin jiki na sama. Yana da amfani musamman ga 'yan wasa, masu gina jiki, da waɗanda ke da sha'awar inganta yanayin jikinsu na sama da ƙarfin aiki. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ma'anar tsoka, tallafawa mafi kyawun matsayi, da kuma taimakawa wajen rigakafin raunin kafada.

Yanayinta: tsammanin nuni a nuni Layin Rear Delt Kwance

Tsaya ƙafafunku a ƙasa don kwanciyar hankali, kuma ku tabbata cewa wuyanku yana cikin layi tare da kashin baya.
Fara motsa jiki ta hanyar lanƙwasa gwiwar gwiwar ku da ɗaga dumbbells zuwa jikin ku na sama a cikin motsi na motsa jiki, yayin da ku ɗan nisa hannuwanku daga jikin ku don nisanci deltoids na baya.
Matse ruwan kafadar ku tare a saman motsin, kuma ku riƙe na daƙiƙa guda.
Rage dumbbells baya cikin hanyar sarrafawa zuwa wurin farawa, tabbatar da kiyaye tashin hankali a cikin deltoids na baya. Maimaita adadin maimaitawa da ake so.

Lajin Don yi Layin Rear Delt Kwance

Riko da Matsayin gwiwar gwiwar hannu: Riƙe dumbbells tare da riko mai tsaka-tsaki (hannun hannu suna fuskantar juna), kuma ku ci gaba da karkatar da gwiwar gwiwar ku. Ka guji kulle gwiwar hannu saboda yana iya haifar da damuwa mara amfani. Rike wannan ɗan ɗan lanƙwasa a cikin gwiwar hannu a duk lokacin motsa jiki don tabbatar da cewa kuna niyya ga ɗigon baya kuma ba ku wuce gona da iri na triceps ba.
Gudanar da Motsi: Lokacin ɗaga dumbbells, tabbatar da yin haka a hankali da sarrafawa. Ka guji yin amfani da ƙarfi don ɗaga ma'aunin nauyi, saboda wannan na iya haifar da rauni kuma ba zai yi aiki yadda ya kamata ba. Ya kamata a mayar da hankali kan ƙwayar tsoka ba akan nauyin da ake ɗagawa ba.
Matsi a saman: A

Layin Rear Delt Kwance Tambayoyin Masu Nuna

Shi beginners za su iya Layin Rear Delt Kwance?

Ee, masu farawa zasu iya yin motsa jiki na Layi Rear Delt. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Wannan motsa jiki yana kai hari ga deltoids na baya a cikin kafadu, amma kuma yana aiki da tsokoki na baya. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki lokaci don koyan dabarun daidai kuma suyi la'akari da neman shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Layin Rear Delt Kwance?

Zaune Rear Delt Row: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke zaune a kan benci, wanda zai iya taimakawa wajen ware deltoids na baya da kuma rage damuwa a kan ƙananan baya.
Layi na baya na Bench Rear Delt: Wannan bambancin ya haɗa da kwanciya fuska a kan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma zai iya taimakawa wajen ƙaddamar da sassa daban-daban na deltoids na baya.
Single-baya Delt Row: Wannan bambance-bambancen ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa haɓaka daidaituwar tsoka da daidaituwa.
Lanƙwasa-Over Rear Delt Row: Wannan bambancin ya haɗa da lanƙwasa a kugu da yin aikin motsa jiki, wanda zai iya taimakawa wajen shiga cikin tsokoki da ƙananan baya baya ga deltoids na baya.

Me suna da abin da ya sanya ɗaukehawa ga Layin Rear Delt Kwance?

Fuskar Fuskar: Kamar dai Layin Lantarki na Layi, Fuskar Fuskar tana aiki da deltoids na baya, amma kuma suna kai hari ga rhomboids da tarkuna, suna haɓaka yanayin ku da kwanciyar hankali.
Layukan T-Bar: Wannan motsa jiki ya cika Layin Rear Delt Row ta hanyar aiki ba kawai na baya deltoids ba har ma da latissimus dorsi da tsokoki na trapezius, don haka inganta ƙarfin jikin ku na sama da daidaito.

Karin kalmar raɓuwa ga Layin Rear Delt Kwance

Dumbbell Back Exercise
Kwanciya Rear Delt Row Workout
Dumbbell Row don Baya
Rear Delt Row tare da Dumbbell
Kwance Dumbbell Row Exercise
Ƙarfafa baya tare da Dumbbells
Kwanciya Baya Workout tare da Dumbbells
Rear Deltoid Dumbbell Exercise
Layin Dumbbell Kwance don Ƙarfin Baya
Dumbbell Exercise for Rear Delts