Dakatar Juyin Juya

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Dakatar Juyin Juya

The Suspension Reverse Fly shine ƙalubalen motsa jiki na sama wanda ke hari da ƙarfafa kafadu, baya, da tsokoki na asali. Ya dace da daidaikun mutane a matsakaici ko ci gaba na matakin motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da kwanciyar hankali. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka matsayi, haɓaka ingantacciyar motsi mai aiki, da ba da gudummawa ga ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Dakatar Juyin Juya

• Juya baya har sai jikinka ya kasance a ɗan kusurwa kaɗan, mika hannunka kai tsaye a gabanka a tsayin kafada, wannan shine wurin farawa.
• Fara motsa jiki ta hanyar cire hannaye baya kuma fita zuwa gaɓar ɗinku, riƙe hannayenku madaidaiciya da matse ruwan kafada tare.
• Riƙe wannan matsayi na ɗan lokaci, jin tashin hankali a cikin babba da kafadu.
• A hankali mayar da hannunka baya zuwa wurin farawa a gabanka, kiyaye iko a cikin motsi. Maimaita wannan don adadin maimaitawa da ake so.

Lajin Don yi Dakatar Juyin Juya

• **Motsi Mai Sarrafawa**: Maɓalli na Dakatarwa Reverse Fly yana jinkirin, motsi mai sarrafawa. Ka guji firgita ko karkatar da jikinka don kiyaye daidaito da kuma shiga daidaitattun tsokoki. Ja jikinka sama ta hanyar yada hannunka zuwa tarnaƙi, sa'an nan kuma sannu a hankali rage kanka zuwa wurin farawa.
• **Kiyaye Jikinka A Daidaitacce**: Kuskure ɗaya na gama gari shine rashin daidaita jikin. Ya kamata jikin ku ya samar da madaidaiciyar layi daga kan ku zuwa dugadugan ku a duk lokacin motsa jiki. Guji lankwasawa a kugu ko kirƙira baya. Wannan zai taimaka wajen shiga cikin ainihin ku kuma rage haɗarin rauni.
• **A guji wuce gona da iri**: Wani kuskuren gama gari

Dakatar Juyin Juya Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar Juyin Juya?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Fly, amma yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan tsari don hana rauni. Yana iya zama da amfani a sami mai horar da kai ko ƙwararren ƙwararren ƙwaƙƙwalwa ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Ka tuna don farawa sannu a hankali kuma a hankali ƙara ƙarfin yayin da kuke ƙarfafa ƙarfi da amincewa.

Me ya sa ya wuce ga Dakatar Juyin Juya?

• Dumbbell Reverse Fly: Ana yin wannan bambancin tare da dumbbells, wanda za'a iya daidaita shi don ƙarawa ko rage matakin wahala.
• The Band Reverse Fly: Wannan bambance-bambancen yana amfani da makada na juriya, wanda zai iya zama babban madadin ga waɗanda ba su da damar yin amfani da kayan aikin dakatarwa.
• Kujerar Reverse Fly: Ana yin wannan bambancin yayin zaune, wanda zai iya taimakawa wajen ware tsokoki na baya da kafada da kuma rage shigar da sauran kungiyoyin tsoka.
• A tento-over baya tashi: Wannan bambance-bambancen ana yi shi ne a wuri mai lanƙwasa, wanda zai iya ƙara yawan motsa jiki da kuma niyya tsokoki a wata hanya dabam.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar Juyin Juya?

• Bent Over Rows: Wannan motsa jiki yana hari ga tsokoki na baya, musamman latissimus dorsi da rhomboids, waɗanda kuma suke aiki a lokacin Suspension Reverse Fly. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya inganta aikinku da juriya a cikin Suspension Reverse Fly.
• Push-Ups: Push-ups suna taimakawa wajen ƙarfafa ƙungiyoyin tsoka iri ɗaya - deltoids, pectorals, da triceps - waɗanda ake amfani da su a cikin Suspension Reverse Fly. Wannan darasi zai iya taimakawa wajen inganta ƙarfin jikin ku na sama gaba ɗaya da kwanciyar hankali, yana haɓaka tasirin Suspension Reverse Fly.