REVERSE PEC DECK
Ware kafadu don ƙirƙirar layin kafaɗa mai girma uku da siffar jiki Ɗauki.
Zauna fuska a kan na'urar Pec Deck Fly kuma danna kirjin ku a baya. Daidaita tsayin wurin zama domin rikewa ya kasance a tsayin kafada. Rike hannun kuma kiyaye gwiwar gwiwar ku dan lankwasa. Exhale, buɗe hannayenku baya kuma ja su tare da matsi tsakanin ruwan kafada. Bayan jin ƙanƙara a saman, sannu a hankali kuma a hankali komawa wurin farawa.
- Tsokoki na farko
- Rear Deltoid
- Tsokoki na ƙari
- Trapezius na tsakiya · Rhomboids · Infraspinatus
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Satar Hannun kafada
Shin motsa jiki na baya ne ko motsa jiki na kafada?
Sa hannu na biyu, da farko yana niyya bayan kafada (deltoid na baya).
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saita da Shirye-shiryen
Zauna yana fuskantar na'ura kuma danna kirjin ku a kan kushin. Daidaita tsayin wurin zama domin hannayenku sun yi daidai da ƙasa yayin riƙe da hannu.
- 2
Buɗe baya
Tare da kafaffen gwiwar hannu, shimfiɗa hannayenku baya cikin baka. Yi amfani da ƙarfin tsokoki a bayan kafadu.
- 3
Ƙungilar Vertex
A wurin mafi girman ƙanƙancewa, ji motsin ramuka na baya kuma ka dakata a taƙaice.
- 4
Koma a hankali
Komawa wurin farawa, sarrafa nauyi. Rage nauyi kafin a taɓa shi don kula da tashin hankali na tsoka.
REAR DELT ISOLATION
Ja bayan kafadu, ba tsokoki na baya ba.
Kuskuren da ya fi dacewa a baya na peck decks yana amfani da scapula (ƙashin reshe) azaman tsokar rhomboid azaman agonist.
Don ware deltoids na baya yadda ya kamata, daidaitawa ko sarrafa ruwan kafada da motsa gwiwar ku daga jikin ku. Tukwici shine don shakatawa wuyan hannu da jagoranci tare da gwiwar hannu.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Reverse Pec Deck 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 Reverse Pec Deck kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Sauke
- Abin da kake gani
- Wani al'amari wanda kafada ta tashi zuwa kunne yayin motsi.
- Dalili mai yiwuwa
- Yawan shiga cikin tsokar trapezius na sama.
- Yadda ake gyarawa
- Tabbatar da jikinka na sama ta danna kafadunka ƙasa da ƙirjinka kusa da kushin.
Motsi da yawa
- Abin da kake gani
- Motsi wanda ke aika makamai da nisa a bayan jiki.
- Dalili mai yiwuwa
- Ayyukan ramawa don amfani da ƙarin tsokoki na baya.
- Yadda ake gyarawa
- Ko da kun buɗe hannuwanku har zuwa inda suke daidai da gangar jikin ku, na baya
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Arm Reverse Peck Deck
Yi hannu ɗaya a lokaci guda don ƙara warewa deltoids na baya.
Tsatsaya vs Rikon Hannu
Gwada musanyawa ta hannun hannayenku suna fuskantar juna da dabino suna fuskantar ƙasa, kuma zaɓi hanyar da ta fi dacewa da ku.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Juya peg bene shine yanki na ƙarshe don ƙirƙirar kafada mai girma uku. Yi shi akai-akai don gyara kafadu masu kunno kai.
Mitar
2 ~ 3 sau
Mai girma don haɗawa azaman rabi na biyu na aikin kafada ko a cikin aikin motsa jiki na baya.
girma
3 ~ 4 saiti, sau 12 ~ 15
Dillalan baya ƙananan tsokoki ne waɗanda ke gajiyawa cikin sauƙi, don haka ba su hankali mai kyau.
- Kada ku daidaita gwiwar gwiwarku sosai, amma ku ɗan lanƙwasa su.
- Kada ku daga kirjin ku daga kushin yayin motsi.
- Kada a yi amfani da recoil, kawai matsawa a akai-akai gudun.
Tambayoyin da ake yawan yi
Shin ina buƙatar riƙe hannun tam?
Idan kun riƙe shi da yatsun hannu kamar kuna tafiya da sauƙi, za ku iya ƙara mayar da hankali kan wuyan hannu ko baya.
