Dakatar da Reverse Fly Way-up

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Deltoid Posterior, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Gastrocnemius, Infraspinatus, Sartorius, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Dakatar da Reverse Fly Way-up

Motsa Jiki na Dakatarwa Reverse Fly Wake-up babban motsa jiki ne na jiki wanda da farko ke kaiwa tsokar jiki na sama, gami da kafadu, baya, da cibiya. Wannan darasi cikakke ne ga daidaikun mutane a tsaka-tsaki ko matakin motsa jiki na ci gaba, musamman waɗanda ke son inganta yanayin su, ƙarfi, da kwanciyar hankali. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, daidaikun mutane na iya haɓaka ma'aunin tsoka, haɓaka ƙarfin aiki, da haɓaka ingantaccen sarrafa jiki.

Yanayinta: tsammanin nuni a nuni Dakatar da Reverse Fly Way-up

• Komawa daga wurin anga, karkata baya, kuma sanya ƙafafunku gaba don jikinku ya kasance a ɗan kusurwa. Ya kamata jikin ku ya kasance cikin layi madaidaiciya daga kai zuwa diddige.
• Fara motsa jiki ta hanyar jawo jikinka sama da yada hannayenka zuwa gefe a jujjuya motsin tashi, ajiye ɗan lanƙwasa a cikin gwiwar hannu.
• Matse ruwan kafadar ku tare a saman motsi don iyakar haɗin tsoka.
• A hankali juya motsi don komawa zuwa wurin farawa, sake mika hannunka a gabanka. Wannan ya cika wakilai guda ɗaya. Maimaita adadin maimaitawa da ake so.

Lajin Don yi Dakatar da Reverse Fly Way-up

• Motsi Mai Sarrafa: Yayin da kuke yin juzu'i, tabbatar cewa motsinku yana jinkiri da sarrafawa. Ka guji firgita ko yin amfani da kuzari don jan jikinka sama, saboda hakan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Ya kamata a mayar da hankali kan yin amfani da tsokoki na kafada don janye jikin ku.
• Kiyaye Daidaiton Jiki: Ka kiyaye jikinka kai tsaye daga kai zuwa diddige yayin aikin motsa jiki. Ka guji yin lanƙwasa a kugu ko ɗaga baya, saboda hakan na iya haifar da ƙananan ciwon baya ko rauni. Sanya ainihin ku don taimakawa kiyaye wannan jeri.
• Ka Guji Kulle Hannun Hannunka: Lokacin tsawaita naka

Dakatar da Reverse Fly Way-up Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Reverse Fly Way-up?

Motsawar motsa jiki na Reverse Fly Tashi na iya zama ƙalubale ga masu farawa saboda ƙarfi da daidaiton da yake buƙata. Koyaya, tabbas masu farawa zasu iya gwada shi tare da ingantacciyar jagora da kulawa. Hakanan yana da mahimmanci a fara da ƙaramin ƙarfi kuma a hankali ƙara haɓaka yayin da ƙarfi da kwanciyar hankali suka inganta. Koyaushe ku tuna don dumi da kyau kafin fara kowane motsa jiki kuma ku saurari jikin ku don guje wa rauni.

Me ya sa ya wuce ga Dakatar da Reverse Fly Way-up?

• The Single-Arm Suspension Reverse Fly Wake-up yana mai da hankali kan hannu ɗaya a lokaci guda, yana ba da babban ƙalubale ga daidaito da daidaitawa.
• The Suspension Reverse Fly with Leg Lift Wake-up yana ƙara ƙaramin sashin jiki zuwa motsa jiki, yana mai da shi cikakken motsa jiki.
• The Swiss Ball Suspension Reverse Fly Wake-up ya ƙunshi yin motsa jiki yayin daidaitawa akan ƙwallon Swiss, yana ƙara buƙata akan tsokoki na asali.
• The Suspension Reverse Fly with Twist Wake-up yana haɗa juzu'in juzu'i cikin motsi, yana haɓaka haɗin tsokoki na ku.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Reverse Fly Way-up?

• Layukan TRX: Layukan TRX suna aiki iri ɗaya ƙungiyoyin tsoka kamar yadda Suspension Reverse Fly Wake-up, gami da deltoids na baya da na baya, amma tare da tsarin motsi daban. Wannan yana ba da damar ƙara ƙarfin ƙarfin waɗannan tsokoki kuma yana taimakawa hana rashin daidaituwa na tsoka.
• Dakatarwar Tricep Extensions: Wannan motsa jiki ya cika Dakatarwa Reverse Fly Wake-up ta hanyar mai da hankali kan triceps, wata babbar ƙungiyar tsoka a cikin babba jiki. Ta hanyar yin aiki da triceps tare da baya da deltoids, za ku iya samun daidaiton ƙarfin jiki na sama.