CABLE REAR DELT FLY
Warewa motsa jiki na deltoids na baya ta hanyar juriya akai-akai akan kebul.
Saita juzu'in injin kebul a matakin ido ko dan kadan sama. Cire hannun kuma riƙe ƙarshen kebul ɗin. Kama shi. Tare da fitowar ƙirjinka da ƙarfin zuciyarka, kiyaye gwiwar gwiwarka kaɗan kaɗan yayin da kake mika hannayenka biyu zuwa gaɓangarorin, kwangilar tsokoki a bayan kafaɗunka, ɗan ɗan dakata a kololuwar, kuma ka ji juriyar kebul ɗin.
- Tsokoki na farko
- Rear Deltoid
- Tsokoki na ƙari
- Trapezius na tsakiya · Rhomboids · Infraspinatus
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Satar Hannun kafada
Dole ne in yi amfani da hannu?
Yana iya zama da sauƙi don nemo haɓakar deltoid ta hanyar riƙe ƙarshen ƙarshen kebul ɗin ba tare da abin hannu ba da kuma 'yantar da wuyan hannu.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saitunan Kebul da Grips
Daidaita juzu'in a saman kuma haye kebul na hagu da hannun dama.
- 2
Buɗe baya
Tsayar da gwiwar gwiwar ku, yada hannayenku fadi zuwa ɓangarorin kuma ja su baya. Mayar da hankali kan jin tsokoki da ke bayan kafadu ana matse su.
- 3
Ƙungilar Vertex
Ra'ayin baya a wurin da duka makamai suna layi daya zuwa ga jiki
- 4
Yi tsayayya da dawowa
Kula da tashin hankali na USB gabaɗaya kuma sannu a hankali komawa wurin farawa. Mika hannuwanku har sai sun ketare kuma ku shakata tsokoki.
CONSTANT TENSION PATH
Ci gaba da juriya a cikin kewayon aiki
Babban fa'idar kebul na baya delt gardama shine cewa yana ba da juriya mai ƙarfi koda lokacin miƙewa.
Idan ka fara tare da ketare hannunka, ƙwanƙwasa na baya za su fara, wanda zai sanya damuwa mai girma a kan tsokoki, wanda zai haifar da motsa jiki mai tsawo.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Cable Rear Delt Fly mai maimaitawa
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na baya yana samar da motsi yayin da trapezius na tsakiya · rhomboids · infraspinatus ke goyan bayan daidaitawa ɗaya daga maimaitawar farko zuwa ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da Cable Rear Delt Fly kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Yawan shiga tsokoki na baya
- Abin da kake gani
- Yanayin da ake amfani da tsokoki a tsakanin kafada fiye da baya na kafada.
- Dalili mai yiwuwa
- Makamai da aka aika da baya da nisa ko kafada an naɗe su da yawa.
- Yadda ake gyarawa
- Yi tare da jin cewa kuna aika hannunku zuwa gefe maimakon a bayan ku, kuma rage girman kafada.
Sauke
- Abin da kake gani
- Wani al'amari wanda kafada ta tashi zuwa kunne yayin motsi.
- Dalili mai yiwuwa
- Sakamakon sakamako na tsokar trapezius na sama.
- Yadda ake gyarawa
- Rike kafaɗun ku da ƙarfi kuma ku mai da hankali kan motsi kawai hannunku.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Arm Cable Rear Delt Fly
Yi da hannu ɗaya a lokaci guda don haɓaka keɓancewar deltoid na baya da haɓaka maida hankali.
Zazzagewar Cable Rear Delt Fly
Yi yayin da kuke zaune a kan benci don rage girgiza ƙananan jiki da jiki.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Cable rear delt tashi shine mabuɗin motsa jiki wanda ke haɓaka kamalar kafada. Ma'anar ba shine a rasa tashin hankali na tsoka ba.
Mitar
2 ~ 3 sau
Babban azaman motsa jiki na keɓewa don ƙare kafada ko motsa jiki na baya.
girma
3 ~ 4 saiti, sau 15 ~ 20
Zabi don mayar da hankali kan kiyaye ingantaccen yanayi da ci gaba da tashin hankali maimakon nauyi.
- Kada ku daidaita gwiwar gwiwarku sosai, amma ku ɗan lanƙwasa su.
- Ci gaba da ɗan lokaci ko'ina cikin motsi kuma ware koma baya.
- Matsar da kebul ɗin a hankali don guje wa ƙulla shi.
Tambayoyin da ake yawan yi
Menene mafi kyawun tsayin ja?
Gaba ɗaya, tsayin ido ya dace, amma zaka iya canza shi ta hanyar daidaita shi dangane da babba / tsakiya / ƙananan baya na kafada.
