Dumbbell Fly akan Kwallon motsa jiki

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba, Baddalu naɗa biyu
• 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 akan Kwallon motsa jiki

Dumbbell Fly on Exercise Ball motsa jiki ne mai matukar tasiri wanda ke kaiwa kirji, kafadu, da tsokoki na tsakiya, haɓaka ƙarfi, kwanciyar hankali, da sassauci. Yana da kyakkyawan zaɓi ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin babba da kwanciyar hankali. Wannan aikin yana da ban sha'awa musamman yayin da yake haɗuwa da juriya da horo na daidaitawa, wanda zai iya haifar da ingantaccen matsayi, mafi kyawun motsi na aiki, da kuma ingantaccen tsarin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Fly akan Kwallon motsa jiki

• A hankali mirgine ƙasa kan ƙwallon don babban baya da kafaɗunku suna goyan bayan ƙwallon, gwiwoyinku suna lanƙwasa a kusurwar digiri 90, kuma ƙafafunku har yanzu suna kwance a ƙasa.
• Riƙe dumbbells kai tsaye sama da ƙirjin ku tare da tafin hannunku suna fuskantar juna kuma ku ɗan lanƙwasa gwiwar hannu.
• A hankali saukar da dumbbells zuwa sassan jikin ku a cikin baka mai faɗi, kiyaye ɗan lanƙwasa a cikin gwiwar hannu, har sai hannayenku sun yi daidai da ƙasa.
• Yi amfani da tsokar ƙirjin ku don juyar da motsi kuma dawo da dumbbells zuwa wurin farawa sama da ƙirjin ku. Wannan maimaitawa daya ce. Maimaita don adadin da ake so.

Lajin Don yi Dumbbell Fly akan Kwallon motsa jiki

• Motsi Mai Sarrafa: Tabbatar cewa motsinku yana jinkiri da sarrafawa. Guji kuskuren yin amfani da hanzari don ɗaga nauyi. Maimakon haka, mayar da hankali kan shigar da ƙirjin ku da tsokoki na hannu don ɗagawa da rage nauyi. Wannan yana taimakawa wajen haɓaka tasirin motsa jiki kuma yana rage haɗarin

Dumbbell Fly akan Kwallon motsa jiki Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Fly akan Kwallon motsa jiki?

Ee, masu farawa zasu iya yin Dumbbell Fly akan motsa jiki na motsa jiki. Duk da haka, ya kamata su fara da ma'aunin nauyi kuma su mayar da hankali kan kiyaye tsari mai kyau don kauce wa rauni. Hakanan yana da mahimmanci don tabbatar da kwanciyar hankali akan ƙwallon motsa jiki. Idan mafari ya ga yana da ƙalubale sosai, za su iya farawa da irin wannan motsa jiki a kan benci mai faɗi har sai sun haɓaka ƙarfinsu da daidaito. Kamar koyaushe, ana ba da shawarar samun mai horo ko gogaggen mutum ya halarta lokacin ƙoƙarin sabbin motsa jiki.

Me ya sa ya wuce ga Dumbbell Fly akan Kwallon motsa jiki?

• Rage Dumbbell Fly: Ana yin wannan bambancin akan benci mai raguwa, wanda ke ba da fifiko ga ƙananan tsokoki na kirji.
• Tsaye Dumbbell Fly: Ana yin wannan bambancin a cikin matsayi na tsaye, wanda ke haɗa ainihin don kwanciyar hankali kuma yana ba da izinin motsi daban-daban.
• Flat Bench Dumbbell Fly: Ana yin wannan bambancin yana kwance akan benci, yana mai da hankali kan tsokoki na tsakiyar ƙirji.
• Dumbbell Fly with Resistance Bands: Wannan bambance-bambancen ya haɗa da makada na juriya don samar da wani nau'in tashin hankali da juriya, yana ƙara ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Fly akan Kwallon motsa jiki?

• Dumbbell Bench Press: Kama da Dumbbell Fly, wannan motsa jiki yana mayar da hankali kan tsokoki na pectoral amma kuma yana shiga triceps da kafadu. Latsawar benci yana ƙara iri-iri ga aikin motsa jiki kuma yana taimakawa haɓaka ƙarfin ku da ƙarfin ku.
• Stability Ball Chest Press: Wannan motsa jiki yana cike da Dumbbell Fly akan Kwallon motsa jiki ta hanyar ƙara wani nau'i na ma'auni da haɗin kai, yayin da har yanzu ake nufi da ƙungiyoyin tsoka iri ɗaya - kirji, kafadu, da triceps. Rashin kwanciyar hankali na ƙwallon yana tilasta jiki ya shiga ƙarin tsokoki, yana ƙaruwa da tasiri na motsa jiki.