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 wani motsa jiki ne na horarwa mai ƙarfi wanda ke da alhakin ƙirji da tsokoki na kafada, yana haɓaka haɓakar tsoka da ingantacciyar juriya. Ya dace da masu farawa na motsa jiki da ƙwararrun ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da kowane matakin motsa jiki. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙarfin jiki na sama, inganta ma'anar tsoka, da tallafawa mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Dumbbell Fly

• Sa'an nan, yin amfani da cinyoyin ku don taimakawa, tada dumbbells daya bayan daya har sai kun rike su a gabanku da fadin kafada.
• Sannu a hankali, tare da ɗan lanƙwasa a cikin gwiwar hannu, runtse hannuwanku daga ɓangarorin biyu a cikin baka mai faɗi har sai kun ji shimfiɗa a cikin ƙirjin ku.
• Koma hannuwanku zuwa wurin farawa yayin da kuke matse tsokar ƙirjin ku da numfashi. Tabbatar kiyaye cikakken iko na dumbbells a kowane lokaci.
• Maimaita wannan motsi don adadin maimaitawa.

Lajin Don yi Dumbbell Fly

• Sarrafa motsin ku: Wani kuskure na yau da kullun shine amfani da hanzari don ɗaga nauyi, maimakon amfani da tsokoki. Tabbatar da ɗagawa da runtse dumbbells a hankali, sarrafawa. Wannan ba wai kawai yana taimakawa wajen hana rauni ba amma kuma yana tabbatar da cewa tsokoki suna yin aikin, yana haifar da sakamako mai tasiri.
• Zabi Nauyin Dama: Yana da mahimmanci a yi amfani da nauyi mai wahala amma mai iya sarrafawa. Yin amfani da ma'aunin nauyi da yawa zai iya haifar da sigar da ba ta dace ba da kuma yiwuwar rauni. Fara da ƙaramin nauyi, kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Kada ku wuce gona da iri: Lokacin rage dumbbells, yi hankali

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 don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya nuna motsa jiki da farko don tabbatar da ingantacciyar dabara. Yayin da ƙarfi da amincewa ke ƙaruwa, ana iya ƙara nauyi a hankali. Ka tuna, mabuɗin shine a mai da hankali kan tsari da sarrafawa, ba akan adadin nauyin da ake ɗagawa ba.

Me ya sa ya wuce ga Dumbbell Fly?

• Rage Dumbbell Fly: Wannan sigar tana mai da hankali kan ƙananan tsokoki na ƙirji, waɗanda aka yi a kan benci na raguwa.
• Flat Bench Dumbbell Fly: Wannan shine daidaitaccen sigar, wanda aka yi akan benci mai lebur, yana niyya da tsokoki na kirji na tsakiya.
• Tsaye Dumbbell Fly: A cikin wannan bambancin, kuna yin motsa jiki a tsaye, wanda zai iya haɗar da tsokoki masu daidaitawa.
• Single-Arm Dumbbell Fly: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan kowane gefen ƙirjin ku daban.

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

• Push-ups wani motsa jiki ne wanda ya dace da Dumbbell Fly, saboda ba wai kawai ƙarfafa tsokoki na kirji ba ne, amma kuma suna inganta lafiyar jiki gaba ɗaya da kuma shiga cikin ainihin, wanda ke da amfani don kiyaye tsari mai kyau a lokacin motsa jiki na Fly.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙwaƙwalwa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) yana da mahimmanci ga Dumbbell Fly yayin da yake kai hari ga ɓangaren sama na tsokoki na pectoral, yana samar da daidaitaccen motsa jiki lokacin da aka haɗe shi da Fly, wanda ya fi mayar da hankali ga tsakiya da ƙananan sassan kirji.