Dumbbell Reverse Fly
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Reverse Fly
Dumbbell Reverse Fly wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na baya da kafadu, inganta matsayi da haɓaka ƙarfin jiki na sama gaba ɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin aikin yau da kullun don inganta ma'auni na tsoka, haɓaka kamannin jikinsu, da rage haɗarin rauni ta hanyar ƙarfafa manyan tsokoki na sama.
Yanayinta: tsammanin nuni a nuni Dumbbell Reverse Fly
- Lankwasa a kugu kuma ka karkata gaba, rike bayanka a mike, har sai gangar jikinka ta kusan layi daya da kasa. Mika hannuwanku kai tsaye a ƙarƙashin ƙirjin ku.
- Tsayawa dan kadan kadan a cikin gwiwar hannu, tayar da dumbbells zuwa tarnaƙi da sama har sai sun kasance a matakin kafada, matsi da kafadar kafada tare a saman motsi.
- Dakata na ɗan lokaci a saman motsi, sannan a hankali rage dumbbells baya zuwa wurin farawa.
- Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da ci gaba da kasancewa a cikin zuciyar ku da kuma komawa madaidaiciya a duk lokacin aikin.
Lajin Don yi Dumbbell Reverse Fly
- Sarrafa motsin ku: Guji motsi nauyi. Madadin haka, ɗaga dumbbells har zuwa tarnaƙi a cikin hanyar sarrafawa, kuma rage su a hankali a hankali. Wannan ba wai kawai yana tabbatar da cewa kuna aiki da tsokoki yadda ya kamata ba, amma kuma yana hana yiwuwar raunin da ya faru daga motsi na kwatsam.
- Kiyaye Hannun Hannun Ka ƴan Lanƙwasa: Wani kuskuren gama gari shine daidaita hannun gaba ɗaya. Madadin haka, ka ɗan lanƙwasa a gwiwar hannu don gujewa takura su. Ka yi tunanin cewa kana nannade hannunka a kusa da wani babban bishiya - wannan zai iya taimaka maka kula da tsari daidai.
- Yi amfani da Nauyin Da Ya dace: Kada ku yi gaggawar amfani da nauyi mai nauyi. Fara da masu sauƙi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Amfani da ma'auni
Dumbbell Reverse Fly Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Reverse Fly?
Ee, tabbas masu farawa za su iya yin aikin Dumbbell Reverse Fly. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi har sai kun saba da motsi. Wannan motsa jiki na iya taimakawa wajen ƙarfafa babban baya da inganta yanayin ku. Yana da kyau koyaushe a sami mai horarwa ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai kuma don guje wa kowane rauni.
Me ya sa ya wuce ga Dumbbell Reverse Fly?
- Seated Dumbbell Reverse Fly: Ana yin wannan bambancin yayin zaune a kan benci, wanda ke ba da ƙarin kwanciyar hankali kuma yana ba ku damar mai da hankali kan tsokoki na baya da kafada.
- Single-Arm Dumbbell Reverse Fly: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan kowane bangare daban-daban da yuwuwar ganowa da gyara duk wani rashin daidaituwa.
- Bent-Over Dumbbell Reverse Fly: Ana yin wannan bambancin yayin lanƙwasa a kugu, wanda ke haɗa ƙananan baya da tsokoki na baya baya ga baya da kafadu.
- Kwance Face Down Dumbbell Reverse Fly: Ana yin wannan bambancin yayin da ake kwance fuska a kan benci, wanda ke kawar da amfani da ƙananan jiki kuma yana ba da damar yin ƙoƙari mai yawa a kan baya na baya da kafada.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Reverse Fly?
- Fuskar Fuskar: Wannan motsa jiki yana kai hari ga deltoids na baya, rhomboids, da tarkuna na sama, waɗanda tsokoki iri ɗaya ne da aka yi aiki yayin Dumbbell Reverse Fly; ƙara wannan zuwa na yau da kullum zai iya taimakawa wajen kula da ma'auni na tsoka da kuma hana rauni.
- Bent Over Rows: Lanƙwasa a kan layuka yana taimakawa wajen ƙarfafa baya, kafadu, da makamai, kama da Dumbbell Reverse Fly, amma kuma suna shiga ainihin don kwanciyar hankali, suna ƙara ƙarin matakin wahala da fa'ida ga aikin motsa jiki.
Karin kalmar raɓuwa ga Dumbbell Reverse Fly
- Dumbbell Reverse Fly motsa jiki
- Ayyukan ƙarfafa kafada
- Dumbbell motsa jiki don kafadu
- Reverse Fly motsa jiki tare da dumbbells
- Ayyukan gina tsokar kafada
- Dumbbell reverse tashi dabara
- Yadda ake yin Dumbbell Reverse Fly
- Ayyukan Dumbbell don tsokoki na kafada
- Toning kafada tare da dumbbells
- Dumbbell Reverse Fly jagora.