Hight Dumbbell Fly

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

Sakonni ga Hight Dumbbell Fly

Hight Dumbbell Fly wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji, amma kuma yana aiki da kafadu da triceps. Wannan motsa jiki yana da kyau ga duk wanda ke neman haɓaka ƙarfin jikinsu na sama, daga masu farawa zuwa ƙwararrun masu ɗaukar nauyi. Haɗa Hight Dumbbell Fly a cikin aikin yau da kullun na iya taimakawa haɓaka ma'anar tsoka, haɓaka ingantaccen matsayi, da haɓaka ƙarfin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Hight Dumbbell Fly

• Tsaya tsaye tare da dumbbell a kowane hannu, hannaye gabaɗaya, da ƙafafu da faɗin kafaɗa.
• Rike gwiwar gwiwar ku kadan kadan kuma ku ɗaga hannuwanku zuwa gefe har sai sun kasance a matakin kafada, daidai da jikin ku, wannan shine matsayi na farawa.
• A hankali saukar da dumbbells baya zuwa gefen ku a cikin tsari mai sarrafawa.
• Yayin da kuke rage ma'aunin nauyi, kiyaye bayanku madaidaiciya da kirjin ku don tabbatar da yanayin da ya dace da haɓaka inganci.
• Maimaita motsi don adadin maimaitawa da kuke so.

Lajin Don yi Hight Dumbbell Fly

• Sarrafa Motsi: Kada ka bari nauyi yayi maka aikin. Sarrafa dumbbells yayin da kuke sauke su kuma yayin da kuke dawo da su. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• Kada ku yi overstretch: Wani kuskure na yau da kullum shine rage yawan dumbbells da nisa, wanda zai iya haifar da raunin kafada. Ya kamata a runtse hannuwanku har sai sun yi daidai da ƙasa. Idan kun ji wani rashin jin daɗi a yankin kafadar ku, tabbas za ku yi nisa sosai.
• Yi Amfani Da Dace

Hight Dumbbell Fly Tambayoyin Masu Nuna

Shi beginners za su iya Hight Dumbbell Fly?

Ee, masu farawa za su iya yin motsa jiki na Dumbbell Fly, amma yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum mai kulawa don tabbatar da cewa ana yin aikin daidai. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan don hana rauni.

Me ya sa ya wuce ga Hight Dumbbell Fly?

• Rage Dumbbell Fly: Ana yin wannan sigar akan benci mai raguwa don mai da hankali kan ƙananan tsokoki na ƙirji.
• Flat Bench Dumbbell Fly: Ana yin wannan bambancin al'ada akan benci mai lebur kuma yana kai hari ga duka yankin kirji.
• Tsaye Dumbbell Fly: Ana yin wannan bambancin a tsaye kuma yana taimakawa wajen haɓaka tsokoki masu ƙarfi.
• Single-Arm Dumbbell Fly: Ana yin wannan bambancin ta hanyar yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen inganta rashin daidaituwa na tsoka.

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

• Push-ups wani babban motsa jiki ne na haɗin gwiwa yayin da suke shiga ba kawai tsokoki na ƙirji ba, kamar Hight Dumbbell Fly, har ma da triceps da kafadu, suna haɓaka ƙarfin jiki da kwanciyar hankali gaba ɗaya.
• Latsawa na Inline Dumbbell yana cike da Hight Dumbbell Fly ta hanyar niyya zuwa ɓangaren sama na tsokoki na pectoral, yana tabbatar da cikakkiyar motsa jiki na ƙirji wanda ke rufe duk wuraren ƙirjin.