Dumbbell Juyawa Juya Juya

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

Sakonni ga Dumbbell Juyawa Juya Juya

Dumbbell Rotation Reverse Fly shine motsa jiki mai ƙarfi wanda ke kaiwa saman baya, kafadu, da ainihin, yana taimakawa wajen haɓaka matsayi da kwanciyar hankali. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da juriya. Ta hanyar haɗa wannan motsa jiki a cikin ayyukanku na yau da kullun, ba kawai kuna haɓaka ma'anar tsoka da ƙarfi ba amma har ma inganta yanayin aikin ku, yin ayyukan yau da kullun cikin sauƙi.

Yanayinta: tsammanin nuni a nuni Dumbbell Juyawa Juya Juya

• Mayar da gaba daga kugu har sai ƙirjin ku ya yi daidai da ƙasa, yana riƙe da baya madaidaiciya. Rike dumbbells a ƙarƙashin ku tare da dabino suna fuskantar juna.
• A hankali ɗaga hannuwanku zuwa sassan, ajiye su ɗan lanƙwasa a gwiwar hannu da baya lebur, har sai sun daidaita tare da kafadu.
• Yayin da kuke ɗaga ma'aunin nauyi, juya wuyan hannu ta yadda dabino su fuskanci gaba a saman motsi.
• Rage dumbbells baya zuwa wurin farawa, juya wuyan hannu zuwa matsayin farko, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Dumbbell Juyawa Juya Juya

• Motsi Mai Sarrafa: Lokacin yin motsa jiki, guje wa kuskuren amfani da hanzari don ɗaga ma'aunin nauyi. Madadin haka, mayar da hankali kan sarrafawa, motsi masu santsi. Ɗaga dumbbells zuwa ɓangarorin ku, jujjuya manyan yatsa zuwa ƙasa, kuma ku matse ruwan kafadar ku tare a saman motsi. Sa'an nan, sannu a hankali rage ma'aunin nauyi baya. Wannan motsi mai sarrafawa zai taimaka wajen shigar da tsokoki da aka yi niyya yadda ya kamata.
• Nauyin Da Ya dace: Zaɓi nauyin da ke da ƙalubale amma yana ba ku damar kula da tsari mai kyau. Yin amfani da nauyin da ya yi nauyi zai iya haifar da siffar da ba daidai ba da kuma yiwuwar rauni. Yana da kyau a fara da

Dumbbell Juyawa Juya Juya Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Juyawa Juya Juya?

Ee, masu farawa zasu iya yin motsa jiki na Dumbbell Rotation Reverse Fly, amma yakamata su fara da ma'aunin nauyi don guje wa rauni. Hakanan yana da mahimmanci a koyi tsari da dabara daidai don tabbatar da motsa jiki yana da inganci da aminci. Yana iya zama taimako ga masu farawa suyi wannan darasi a ƙarƙashin kulawar koci ko gogaggen mutum. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali suna ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.

Me ya sa ya wuce ga Dumbbell Juyawa Juya Juya?

• Dumbbell Bent-Over Reverse Fly: Wannan bambancin ya ƙunshi tsayawa da lanƙwasa a kugu don yin juzu'in juzu'i.
• Dumbbell Incline Bench Reverse Fly: Ana yin wannan bambancin ta hanyar kwanciya fuska a kan benci mai karkata sannan kuma yin motsin tashi.
• Dumbbell Liing Reverse Fly: Wannan ya haɗa da kwanciya fuska a kan benci mai lebur sannan kuma yin juzu'in juzu'i.
• Dumbbell Single-Arm Reverse Fly: Wannan motsa jiki ne na gefe guda inda kuke yin juzu'in juzu'i ɗaya hannu a lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Juyawa Juya Juya?

• Bent Over Rows: Wannan darasi kuma yana mai da hankali kan tsokoki na baya na sama da kafada, kamar Dumbbell Rotation Reverse Fly, yana haɓaka mafi kyawun matsayi da haɓaka ƙarfi don ƙarin ɗagawa masu rikitarwa.
• Fuskar Fuskar: Wannan motsa jiki yana cike da Dumbbell Rotation Reverse Fly ta hanyar niyya deltoids na baya da tsokoki na baya, inganta lafiyar kafada da kwanciyar hankali gabaɗaya, da kuma taimakawa wajen haɓaka daidaitaccen jiki da daidaito.