Dumbbell Ya Karɓi Jirgin Hannu Daya

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

Sakonni ga Dumbbell Ya Karɓi Jirgin Hannu Daya

The Dumbbell Decline One Arm Fly motsa jiki ne mai ƙarfi wanda ke kaiwa tsokoki a cikin ƙirjin ku, musamman ƙananan pectorals, kuma yana ɗaukar kafadu da triceps. Wannan motsa jiki ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki masu ci gaba waɗanda ke son haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa inganta yanayin ku, haɓaka wasan motsa jiki, da ba da gudummawa ga ingantaccen tsarin jiki.

Yanayinta: tsammanin nuni a nuni Dumbbell Ya Karɓi Jirgin Hannu Daya

• Fara da hannunka ya miƙe sama da kai, kai tsaye zuwa ƙasa, tare da ɗan lanƙwasa a gwiwar hannu don hana damuwa.
• Sannu a hankali saukar da dumbbell a cikin baka mai faɗi, ajiye hannunka a madaidaiciyar matsayi, har sai kun ji shimfiɗa a cikin kirjin ku.
• Dakata na ɗan lokaci, sannan juya motsi, dawo da dumbbell zuwa wurin farawa.
• Maimaita aikin don adadin maimaitawar da kuke so, sannan ku canza zuwa ɗayan hannu.

Lajin Don yi Dumbbell Ya Karɓi Jirgin Hannu Daya

• Matsayin Hannu: Fara da dumbbell a hannunka a saman ɗagawa, hannu ya miƙe kai tsaye daga kafada. Yayin da kake rage nauyi, kiyaye hannunka dan lankwasa a gwiwar hannu. Wannan shine wurin farawanku. Kuskuren gama gari shine lanƙwasa gwiwar hannu da yawa, wanda zai iya sanya damuwa akan haɗin gwiwa.
• Motsi Mai Sarrafa: Rage dumbbell a cikin baka mai faɗi, riƙe hannunka ɗan lanƙwasa, har sai hannunka ya yi daidai da ƙasa. Sa'an nan, ta yin amfani da tsokoki na ƙirjin ku, tayar da dumbbell a baya a cikin babban baka. Guji kuskuren yin amfani da motsi ko motsi da sauri, wanda zai iya haifar da rauni.

Dumbbell Ya Karɓi Jirgin Hannu Daya Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Ya Karɓi Jirgin Hannu Daya?

Ee, masu farawa zasu iya yin aikin Dumbbell Decline One Arm Fly motsa jiki. Duk da haka, ya kamata su fara da ma'aunin nauyi kuma su mai da hankali kan daidai tsari da fasaha don guje wa rauni. Ana kuma ba da shawarar samun mai koyarwa na sirri ko ƙwararren mutum mai kulawa ko jagorance su ta hanyar motsa jiki da farko. Kamar kowane motsa jiki, masu farawa yakamata su ƙara nauyi a hankali yayin da suke girma cikin kwanciyar hankali da ƙarfi.

Me ya sa ya wuce ga Dumbbell Ya Karɓi Jirgin Hannu Daya?

• Dumbbell Incline One Arm Fly: Ana yin wannan bambancin akan benci mai karkata kuma yana jaddada tsokoki na kirji fiye da na ƙasa.
• Cable Crossover One Arm Fly: Wannan bambance-bambancen yana amfani da injin kebul maimakon dumbbells, yana ba da damar tsayayyar juriya a cikin motsi.
• Wurin Wuta Daya Hannun Fly: Ana yin wannan bambancin yayin zaune akan benci, wanda zai iya taimakawa wajen daidaita jikin ku da ware tsokoki na kirji.
• Kwanciyar hankali BALL DAYA KYAUTATA: Wannan bambance-bambancen an yi shi da kwanciyar hankali, wanda ke ƙara kashi na ma'auni da ƙarfin ƙarfin aiki.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Ya Karɓi Jirgin Hannu Daya?

• Push-ups wani motsa jiki ne mai alaƙa saboda suna aiki da ƙungiyoyin tsoka iri ɗaya - ƙirji, kafadu, da triceps - kamar yadda Dumbbell Decline One Arm Fly, amma a cikin tsarin nauyin jiki, wanda zai iya taimakawa haɓaka ƙarfin gabaɗaya da jimiri.
• The Incline Dumbbell Fly cikakke ne saboda yana kai hari ga ɓangaren sama na tsokoki na pectoral, yana samar da daidaitaccen motsa jiki lokacin da aka haɗa shi tare da Dumbbell Decline One Arm Fly, wanda da farko ke kaiwa ƙananan ɓangaren kirji.