Dumbbell Fly

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Deltoid Anterior

Sakonni ga Dumbbell Fly

Dumbbell Fly sanannen motsa jiki ne na sama wanda ke kaiwa ga tsokar ƙirji, yana haɓaka haɓakar tsoka da ƙarfi. Yana da manufa ga duk wanda ke neman gina tsokoki na pectoral, daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba. Mutane da yawa za su so yin wannan motsa jiki don inganta ƙarfin jikinsu na sama, haɓaka jikinsu, da tallafawa motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Dumbbell Fly

• Miƙa hannuwanku sama da ƙirjin ku, amma ɗan lanƙwasa gwiwar gwiwar ku don guje wa damuwa, wannan zai zama matsayin ku na farawa.
• Sannu a hankali runtse hannayen ku zuwa ɓangarorin ku a cikin baka mai faɗi har sai kun ji shimfiɗa a cikin ƙirjin ku. Rike gwiwar gwiwar ku dan lankwasa a cikin motsi.
• Yi amfani da ƙirjin ku don dawo da dumbbells zuwa wurin farawa, tare da riƙe ɗan lanƙwasa a cikin gwiwar hannu.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da ruwa a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Fly

• Motsi Mai Sarrafa: Guji saurin motsi. Sannu a hankali rage dumbbells zuwa ɓangarorin ku a cikin baka mai faɗi har sai kun ji shimfiɗa a cikin ƙirjin ku. Sa'an nan kuma, yi amfani da tsokoki na kirji don juyawa motsi, mayar da dumbbells zuwa wurin farawa. Wannan motsi mai sarrafawa zai tabbatar da cewa kuna aiki da tsokoki yadda ya kamata kuma kada ku dogara da hanzari.
• Kada ku yi nisa da nisa: Kuskure na yau da kullun shine rage ma'aunin nauyi da nisa, wanda zai iya sanya damuwa mara nauyi akan haɗin gwiwar kafada. Yana da mahimmanci don saukar da dumbbells kawai har sai hannayen ku na sama sun yi daidai da ƙasa.

Dumbbell Fly Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Fly?

Ee, masu farawa tabbas za su iya yin motsa jiki na Dumbbell Fly. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari da fasaha mai kyau. Wannan motsa jiki da farko yana kaiwa tsokar kirji amma kuma yana aiki kafadu da baya. Yana da mahimmanci don guje wa kulle gwiwar hannu ko wuce gona da iri akan matakin ƙasa na motsi don hana rauni. Mai horarwa ko abokin aikin motsa jiki mai ilimi na iya taimakawa wajen saka idanu da samar da jagora. Kamar kowane sabon motsa jiki, yana da kyau a tuntuɓi mai ba da lafiya ko ƙwararrun motsa jiki kafin farawa.

Me ya sa ya wuce ga Dumbbell Fly?

• Rage Dumbbell Fly: Wannan bambancin yana mai da hankali kan ƙananan ɓangaren ƙirji, kuma ana yin shi a kan benci mai raguwa.
• Flat Bench Dumbbell Fly: Wannan bambance-bambancen gargajiya ana yin shi akan benci mai lebur kuma da farko yana kaiwa tsakiyar kirji.
• Tsaye Dumbbell Fly: Ana yin wannan bambance-bambancen a tsaye kuma ana kai hari ga ƙirji da tsokoki na kafada.
• Single Arm Dumbbell Fly: Ana yin wannan nau'in motsa jiki hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa ganowa da gyara rashin daidaituwar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Fly?

• Push-Ups: Push-ups suna haɓaka Dumbbell Fly ta hanyar aiki akan tsokoki iri ɗaya amma ta wata hanya dabam, yayin da suke amfani da nauyin jiki don juriya kuma suna shiga cikin ainihin, haɓaka ƙarfin gabaɗaya da daidaito.
• Cable Crossover: Wannan motsa jiki kuma yana kai hari ga tsokoki na pectoral kamar Dumbbell Fly, amma amfani da igiyoyi yana ba da damar ci gaba da tashin hankali a cikin motsi, wanda zai iya haifar da girma da ƙarfin tsoka.