ืžื“ืจื™ืš Cable Rear Delt Fly

Cable Rear Delt Fly ยท ืžืชื ื•ื—ืช ื”ืชื—ืœื” ืœืคืชืจื•ืŸ ื‘ืขื™ื•ืช

CaloNoteืฆืœืžื• ืชืžื•ื ื” ื•ื”-AI ื™ืจืฉื•ื ืืช ื”ืืจื•ื—ื”. ืชื–ื•ื ื” ื•ืื™ืžื•ื ื™ื ื‘ืืคืœื™ืงืฆื™ื” ืื—ืช.
ื—ื–ืจื” ืœืžื“ืจื™ื›ื™ ื”ืชืจื’ื™ืœื™ื

CABLE REAR DELT FLY

ื‘ื™ื“ื•ื“ ืฉืœ ื”ื“ืœื˜ื•ืื™ื“ื™ื ื”ืื—ื•ืจื™ื™ื ื•ืชืจื’ื™ืœ ื‘ื™ื“ื•ื“ ื”ืคื” ืฉืœ ื”ื›ืชืคื™ื™ื ื‘ืืžืฆืขื•ืช ื”ืชื ื’ื“ื•ืช ืžืชืžื“ืช ืขืœ ื”ื›ื‘ืœ.

ื”ื’ื“ืจ ืืช ื’ืœื’ืœืช ืžื›ื•ื ืช ื”ื›ื‘ืœื™ื ื‘ื’ื•ื‘ื” ื”ืขื™ื ื™ื™ื ืื• ืžืขื˜ ื’ื‘ื•ื” ื™ื•ืชืจ. ื”ืกืจ ืืช ื”ื™ื“ื™ืช ื•ื”ื—ื–ืง ืืช ืงืฆื” ื”ื›ื‘ืœ, ืื• ื”ื—ื–ืง ืื•ืชื• ื‘ืฆื•ืจื” ืžื•ืฆืœื‘ืช. ืขื ื”ื—ื–ื” ื‘ื—ื•ืฅ ื•ื”ืœื™ื‘ื” ืฉืœืš ืžืชื•ื—ื”, ืคืจื•ืฉ ืืช ื”ื™ื“ื™ื™ื ืœืฆื“ื“ื™ื ื•ื”ื™ืฉืขืŸ ืœืื—ื•ืจ. ื‘ืฉืœื‘ ื–ื”, ืฉืžื•ืจ ืขืœ ื”ืžืจืคืงื™ื ื›ืคื•ืคื™ื ืžืขื˜ ื•ื”ืชืžืงื“ ื‘ื›ื™ื•ื•ืฅ ื”ืฉืจื™ืจื™ื ืžืื—ื•ืจื™ ื”ื›ืชืคื™ื™ื. ืœืื—ืจ ื”ืคืกืงื” ืœืจื’ืข ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื”ืชื—ืœ ืœืื˜ ืœืื˜ ืœื”ืชื’ืœื’ืœ ืชื•ืš ื›ื“ื™ ืชื—ื•ืฉืช ื”ื”ืชื ื’ื“ื•ืช ืฉืœ ื”ื›ื‘ืœ.

ืฉืจื™ืจื™ื ืขื™ืงืจื™ื™ื
ื“ืœืชื•ืื™ื“ ืื—ื•ืจื™
ืฉืจื™ืจื™ื ืžืฉื ื™ื™ื
ื˜ืจืคื– ืืžืฆืข ยท ืจื•ืžื‘ื•ืื™ื“ื™ื ยท Infraspinatus
ืจืžืช ืงื•ืฉื™
ื‘ื™ื ื•ื ื™
ืกื•ื’ ืชื ื•ืขื”
ื—ื˜ื™ืคืช ื›ืชืฃ ืื•ืคืงื™ืช
ื”ื“ื’ืžืช ืชื ื•ืขื” ืฉืœ Cable Rear Delt Fly

ื”ืื ืขืœื™ ืœื”ืฉืชืžืฉ ื‘ื™ื“ื™ืช?

ื™ื™ืชื›ืŸ ืฉื™ื”ื™ื” ืงืœ ื™ื•ืชืจ ืœืžืฆื•ื ื’ื™ืจื•ื™ ื“ืœืชืื™ ื‘ื™ืŸ ื“ืจื’ื•ืช ื”ื—ื•ืคืฉ ืฉืœ ืคืจืง ื›ืฃ ื”ื™ื“ ืื ืžื‘ื•ืฆืข ืขืœ ื™ื“ื™ ื”ื—ื–ืงืช ื”ืงืฆื” ื”ืขื’ื•ืœ ืฉืœ ื”ื›ื‘ืœ ืœืœื ื”ื™ื“ื™ืช.

ืฉืœื‘ ืื—ืจ ืฉืœื‘

4 ืฉืœื‘ื™ื ืœื—ื–ืจื” ืžืœืื” ืื—ืช

Cable Rear Delt Fly โ€” ื”ื’ื“ืจื•ืช ื›ื‘ืœื™ื ื•ืื—ื™ื–ื•ืช
ื™ื™ืฉืจ ืืช ื”ื’ืœื’ืœืช ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื”ื—ื–ืง ืืช ื”ื›ื‘ืœ ื”ืฉืžืืœื™ ื‘ื™ื“ ื™ืžื™ืŸ, ื•ื—ืฆื” ืืช ื”ื›ื‘ืœ ื”ื™ืžื ื™ ืขื ื”ื›ื‘ืœ.
  1. 1

    ื”ื’ื“ืจื•ืช ื›ื‘ืœื™ื ื•ืื—ื™ื–ื•ืช

    ื™ื™ืฉืจ ืืช ื”ื’ืœื’ืœืช ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื”ื—ื–ืง ืืช ื”ื›ื‘ืœ ื”ืฉืžืืœื™ ื‘ื™ื“ ื™ืžื™ืŸ, ื•ื—ืฆื” ืืช ื”ื›ื‘ืœ ื”ื™ืžื ื™ ืขื ื”ื›ื‘ืœ.

  2. 2

    ืคืชื— ื’ื‘

    ืฉืžื•ืจ ืขืœ ื”ืžืจืคืงื™ื ืžืงื•ื‘ืขื™ื, ืคืจื•ืฉ ืืช ื”ื™ื“ื™ื™ื ืœืจื•ื—ื‘ ืœืฆื“ื“ื™ื ื•ืžืฉื•ืš ืื•ืชื ืœืื—ื•ืจ. ื”ืชืžืงื“ ื‘ืœื”ืจื’ื™ืฉ ืืช ื”ืฉืจื™ืจื™ื ืžืื—ื•ืจื™ ื”ื›ืชืคื™ื™ื ืฉืœืš ื ืœื—ืฆื™ื.

  3. 3

    ื”ืชื›ื•ื•ืฆื•ืช ืงื•ื“ืงื•ื“

    ื›ื•ื•ืฅ ืœืื˜ ืืช ืฉืจื™ืจื™ ื”ื“ืœืชื ื”ืื—ื•ืจื™ื™ื ื‘ืขื•ืฆืžื” ื‘ื ืงื•ื“ื” ืฉื‘ื” ืฉืชื™ ื”ื–ืจื•ืขื•ืช ืžืงื‘ื™ืœื•ืช ืœืคืœื’ ื”ื’ื•ืฃ ื”ืขืœื™ื•ืŸ.

  4. 4

    ืœื”ืชื ื’ื“ ื•ืœื—ื–ื•ืจ

    ืฉืžืจื• ืขืœ ืžืชื— ื”ื›ื‘ืœ ืขื“ ื”ืกื•ืฃ ื•ื—ื–ืจื• ืœืื˜ ืœืขืžื“ืช ื”ื”ืชื—ืœื”. ื”ืืจื™ื›ื• ืืช ื”ื™ื“ื™ื™ื ืขื“ ืฉื”ืŸ ืžื•ืฆืœื‘ื•ืช ืœื’ืžืจื™ ื•ื”ืจืคื™ ืืช ื”ืฉืจื™ืจื™ื.

CONSTANT TENSION PATH

ื”ืชื ื’ื“ื•ืช ืจืฆื™ืคื” ื‘ื›ืœ ื˜ื•ื•ื— ื”ืคืขื•ืœื”

ื”ื™ืชืจื•ืŸ ื”ื’ื“ื•ืœ ื‘ื™ื•ืชืจ ืฉืœ ื–ื‘ื•ื‘ ื”ื“ืœื˜ ื”ืื—ื•ืจื™ ืฉืœ ื”ื›ื‘ืœ ื”ื•ื ืฉื‘ื ื™ื’ื•ื“ ืœืžืฉืงื•ืœื•ืช, ื”ื•ื ืžืกืคืง ื”ืชื ื’ื“ื•ืช ื—ื–ืงื” ื’ื ื‘ื–ืžืŸ ืชื ื•ืขื” (ื›ืืฉืจ ื”ื•ื ืžืชื•ื— ื‘ืžืœื•ืื•).

ืื ืชืชื—ื™ืœื• ืขื ื™ื“ื™ื™ื ืฉืœื•ื‘ื•ืช, ื”ื“ืœื˜ื™ื ื”ืื—ื•ืจื™ื™ื ืฉืœื›ื ื™ืชื—ื™ืœื• ื‘ืžืฆื‘ ืžืชื•ื— ืžืงืกื™ืžืœื™, ืžื” ืฉื™ื›ื•ืœ ืœื”ืคืขื™ืœ ืžืชื— ืžื˜ื‘ื•ืœื™ ื’ื“ื•ืœ ื™ื•ืชืจ ืขืœ ื”ืฉืจื™ืจื™ื, ืฉื™ืชืจื‘ื• ื‘ืงืจื•ื‘.

ืชืžื•ื ื” ื”ืžืฆื™ื’ื” ืืช ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื”ืจื—ื‘ ืฉืœ ื–ื‘ื•ื‘ ื”ื“ืœื˜ ื”ืื—ื•ืจื™ ืฉืœ ื”ื›ื‘ืœ.
ืžืžืงืกื ืืช ื˜ื•ื•ื— ื”ืชื ื•ืขื” ืฉืœ ื”ื“ืœื˜ื•ืื™ื“ื™ื ื”ืื—ื•ืจื™ื™ื ืขื ื”ืื—ื™ื–ื” ื”ืžื•ืฆืœื‘ืช.

RANGE, LOAD & TEMPO

ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉืฉื•ืžืจื™ื ืขืœ ื”-Cable Rear Delt Fly ื ื™ืชื ื™ื ืœื—ื–ืจื”

ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื”ืฉื™ืžื•ืฉื™ ืžืกืชื™ื™ื ืœืคื ื™ ืฉื”ื’ื• ืื• ืžืคืจืงื™ ื”ืขื‘ื•ื“ื” ืฉืœืš ืฆืจื™ื›ื™ื ืœืฉื ื•ืช ืžื™ืงื•ื ื›ื“ื™ ืœื”ื–ื™ื– ืืช ื”ืขื•ืžืก. ืฉืžื•ืจ ืขืœ ื”ื“ืœืชื•ืื™ื“ ื”ืื—ื•ืจื™ ืžื™ื™ืฆืจ ืืช ื”ืชื ื•ืขื” ื‘ืขื•ื“ ืฉื”ื˜ืจืคื– ื”ืืžืฆืขื™ ยท rhomboids ยท infraspinatus ืชื•ืžื›ื™ื ื‘ืื•ืชื• ื™ื™ืฉื•ืจ ืžื”ื—ื–ืจื” ื”ืจืืฉื•ื ื” ื•ืขื“ ื”ืื—ืจื•ื ื”.

ื”ืฉืชืžืฉ ื‘ืฉืœื‘ ื”ื ืžื›ื” ืžื‘ื•ืงืจ ืฉืœ ื›ืฉืชื™ื™ื ืขื“ ืฉืœื•ืฉ ืฉื ื™ื•ืช ื•ื”ื™ืžื ืข ืžืงืคื™ืฆื•ืช ื“ืจืš ื”ืžืขื‘ืจ. ืื ื”ื—ื–ืจื•ืช ื”ืื—ืจื•ื ื•ืช ื”ื•ืคื›ื•ืช ืœืงืฆืจื•ืช ื™ื•ืชืจ, ืžื”ื™ืจื•ืช ื™ื•ืชืจ ืื• ืฉื•ื ื•ืช ื‘ืขืœื™ืœ ืžื”ืจืืฉื•ื ื”, ื”ืคื—ื™ืชื• ืืช ื”ืขื•ืžืก ืื• ื”ืคืกื™ืงื• ืืช ื”ืกื˜ ืœืคื ื™ ืฉื”ื˜ื›ื ื™ืงื” ืชืชืงืœืงืœ.

Cable Rear Delt Fly โ€” ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉืฉื•ืžืจื™ื ืขืœ ื”-Cable Rear Delt Fly ื ื™ืชื ื™ื ืœื—ื–ืจื”
ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉืฉื•ืžืจื™ื ืขืœ ื”-Cable Rear Delt Fly ื ื™ืชื ื™ื ืœื—ื–ืจื”

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ื”ืชืงื“ืžื• ืืช ื”-Cable Rear Delt Fly ืจืง ืœืื—ืจ ื›ืœ ื—ื–ืจื” ืขืœ ืื•ืชื• ื”ืžืกืœื•ืœ ืœืœื ื›ืื‘ื™ ืžืคืจืงื™ื.

ืคืชืจื•ืŸ ื‘ืขื™ื•ืช

ืชืงื ื• ืืช ืกื™ื‘ืช ื”ื˜ืขื•ืช, ืœื ืจืง ืืช ื”ืžืจืื” ืฉืœื”

ืžืขื•ืจื‘ื•ืช ืžื•ื’ื–ืžืช ืฉืœ ืฉืจื™ืจื™ ื”ื’ื‘

ืžื” ืจื•ืื™ื
ืžืฆื‘ ื‘ื• ื ืขืฉื” ืฉื™ืžื•ืฉ ื‘ืฉืจื™ืจื™ื ื‘ื™ืŸ ื”ืฉื›ืžื•ืช ื™ื•ืชืจ ืžืืฉืจ ื‘ื—ืœืง ื”ืื—ื•ืจื™ ืฉืœ ื”ื›ืชืฃ.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื–ืจื•ืขื•ืช ื ืฉืœื—ื•ืช ืจื—ื•ืง ืžื“ื™ ืื—ื•ืจื” ืื• ื”ืฉื›ืžื•ืช ืžืงื•ืคืœื•ืช ื™ืชืจ ืขืœ ื”ืžื™ื“ื”.
ื›ื™ืฆื“ ืœืชืงืŸ
ื‘ืฆืข ื‘ืชื—ื•ืฉื” ืฉืืชื” ืฉื•ืœื— ืืช ื”ื™ื“ื™ื™ื ืฉืœืš ืจื—ื•ืง ื”ืฆื™ื“ื” ื•ืœื ืžืื—ื•ืจื™ืš, ื•ืžื–ืขืจ ืืช ื”ื“ื—ื™ืกื” ืฉืœ ืœื”ื‘ ื”ื›ืชืฃ.

ืžืฉื™ื›ืช ื›ืชืคื™ื™ื

ืžื” ืจื•ืื™ื
ืชื•ืคืขื” ืฉื‘ื” ื”ื›ืชืฃ ืขื•ืœื” ืœื›ื™ื•ื•ืŸ ื”ืื•ื–ืŸ ื‘ื–ืžืŸ ืชื ื•ืขืช ืžืฉื™ื›ื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ืคืขื•ืœืช ืคื™ืฆื•ื™ ืฉืœ ืฉืจื™ืจ ื”ื˜ืจืคื– ื”ืขืœื™ื•ืŸ.
ื›ื™ืฆื“ ืœืชืงืŸ
ืฉืžื•ืจ ืขืœ ื”ื›ืชืคื™ื™ื ืฉืœืš ืœื—ื•ืฆื•ืช ื‘ื—ื•ื–ืงื” ื•ื”ืชืžืงื“ ื‘ื”ื–ื–ืช ื”ื™ื“ื™ื™ื ื‘ืœื‘ื“.

ื”ืงืœื” ื•ื”ืชืงื“ืžื•ืช

ื”ืชืื™ืžื• ืืช ื”ืงื•ืฉื™ ืœืคื ื™ ื”ื•ืกืคืช ืขื•ืžืก

01

One Arm Cable Rear Delt Fly

ืื™ืžื•ืŸ ืขื ื–ืจื•ืข ืื—ืช ื‘ื›ืœ ืคืขื ืžืžืงืกื ืืช ื”ื‘ื™ื“ื•ื“ ืฉืœ ืฉืจื™ืจื™ ื”ื“ืœืชื ื”ืื—ื•ืจื™ื™ื ื•ืžืฉืคืจ ืืช ื”ืจื™ื›ื•ื–.

02

ื›ื‘ืœ ื‘ื™ืฉื™ื‘ื” ืื—ื•ืจื™ืช Delt Fly

ื‘ืฆืข ื‘ื™ืฉื™ื‘ื” ืขืœ ืกืคืกืœ ื›ื“ื™ ืœืžื ื•ืข ืจืขื“ ืฉืœ ืคืœื’ ื”ื’ื•ืฃ ื”ืชื—ืชื•ืŸ ื•ื”ื’ื• ื•ืœื”ื‘ื˜ื™ื— ื™ืฆื™ื‘ื•ืช.

ืชื•ื›ื ื™ืช ืœืžืชื—ื™ืœื™ื

ืžืกื’ืจืช ืžืขืฉื™ืช ืœื”ืชื—ืœื”

ื–ื‘ื•ื‘ ื›ื‘ืœื™ื ืื—ื•ืจื™ ื”ื•ื ืชืจื’ื™ืœ ืžืคืชื— ื”ืžืฉืคืจ ืืช ืฉืœืžื•ืช ื”ื›ืชืฃ. ื”ื ืงื•ื“ื” ื”ื™ื ืœื ืœืื‘ื“ ืžืชื— ื‘ืฉืจื™ืจื™ื.

ืชื“ืจ

2-3 ืคืขืžื™ื ื‘ืฉื‘ื•ืข

ื ื”ื“ืจ ื›ืชืจื’ื™ืœ ื‘ื™ื“ื•ื“ ืœืกื™ื•ื ืื™ืžื•ืŸ ื›ืชืฃ ืื• ื’ื‘.

ื•ื•ืœื™ื•ื

3~4 ืกื˜ื™ื, 15~20 ืคืขืžื™ื

ื‘ื—ืจ ืœื”ืชืžืงื“ ื‘ืžืกืœื•ืœ ืžื“ื•ื™ืง ื•ืชื—ื–ื•ืงืช ืžืชื— ืžืชืžืฉื›ืช ื•ืœื ื‘ืžืฉืงืœ..

  • ืืœ ืชื™ื™ืฉืจ ืืช ื”ืžืจืคืงื™ื ื‘ืžืœื•ืื, ืืœื ื”ืฉืืจ ืื•ืชื ื›ืคื•ืคื™ื ืžืขื˜.
  • ืฉืžื•ืจ ืขืœ ืงืฆื‘ ืงื‘ื•ืข ืœืื•ืจืš ื›ืœ ื”ืชื ื•ืขื” ื•ื”ืกืจ ืจืชื™ืขื”.
  • ื”ื–ื– ืืช ื”ื›ื‘ืœ ื‘ืขื“ื™ื ื•ืช ื›ื“ื™ ืœืžื ื•ืข ืงื™ืคื•ืœ ืฉืœื•.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ืžื”ื• ื’ื•ื‘ื” ื”ื’ืœื’ืœืช ื”ื˜ื•ื‘ ื‘ื™ื•ืชืจ?

ื‘ืื•ืคืŸ ื›ืœืœื™, ื’ื•ื‘ื” ื”ืขื™ื ื™ื™ื ืžืชืื™ื, ืืš ื ื™ืชืŸ ืœืฉื ื•ืช ื–ืืช ืขืœ ื™ื“ื™ ื”ืชืืžืช ื”ื’ื•ื‘ื” ื‘ื”ืชืื ืœื—ืœืง ื”ืขืœื™ื•ืŸ/ื”ืืžืฆืขื™/ื”ืชื—ืชื•ืŸ ืฉืœ ื”ื—ืœืง ื”ืื—ื•ืจื™ ืฉืœ ื”ื›ืชืฃ.

ืจืื™ื•ืช ื•ืžืงื•ืจื•ืช

  1. 1. ExRx.net โ€” Cable Rear Delt Fly

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื

ื˜ื‘ืขืช ืœื“ื—ื•ืฃ ืœืžืขืœื” โ€” ื‘ื“ื•ืง ืชื—ื™ืœื” ืขื•ื’ื ื™ื ื•ืจืฆื•ืขื•ืช

ื˜ื‘ืขืช ืœื“ื—ื•ืฃ ืœืžืขืœื”

Ring Push-Up

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื‘ื›ื“ื•ืจ ื›ื•ืฉืจ โ€” ื‘ื“ื•ืง ืชื—ื™ืœื” ืืช ืชื ืื™ ื”ื›ื“ื•ืจ ื•ื”ืจืฆืคื”

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื‘ื›ื“ื•ืจ ื›ื•ืฉืจ

Stability Ball Push-Up

ืชื ื•ื—ืช ื”ืชื—ืœื” ืฉืœ ื”ืืจื›ืช ื’ื‘ (ืžืฉืงืœ ื’ื•ืฃ) ื•ื™ื™ืฉื•ืจ ืžืคืจืง

ื”ืจื—ื‘ื” ืื—ื•ืจื™ืช

Back Extension

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื