Hight Dumbbell Fly

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba

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. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba da ke neman inganta ƙarfin jikinsu na sama da ma'anar tsoka. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka girman ƙirjin ku da siffar ku, inganta yanayin ku, da ƙara ƙarfin aikin na sama gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Hight Dumbbell Fly

• Fara da kwanciya akan benci mai faɗi tare da dumbbell a kowane hannu, yana hutawa a saman cinyoyin ku. Ya kamata tafin hannunku su kasance suna fuskantar juna.
• Sa'an nan, tare da ƙafafu a ƙasa, yi amfani da cinyoyin ku don taimakawa wajen ɗaga dumbbells. Ɗaga dumbbells ɗaya bayan ɗaya don ku iya riƙe su zuwa ɓangarorin ku a fadin kafada.
• Tare da ɗan lanƙwasa kaɗan a gwiwar hannu, runtse hannuwanku daga ɓangarorin biyu a cikin baka mai faɗi har sai kun ji shimfiɗa a cikin ƙirjin ku.
• Koma hannuwanku zuwa wurin farawa yayin da kuke matse tsokar ƙirjin ku kuma riƙe na daƙiƙa a saman.
• Maimaita don adadin maimaitawa. Tabbatar kula da dumbbells kwata-kwata

Lajin Don yi Hight Dumbbell Fly

• Motsi Mai Sarrafa: Tushen maɓalli na biyu shine yin motsa jiki tare da motsi mai sarrafawa. Lokacin da kuka saukar da dumbbells, yi haka sannu a hankali kuma a hankali, sannan ku dawo da su zuwa wurin farawa a cikin tsari mai sarrafawa. Ka guje wa kuskuren yin amfani da hanzari don ɗaga ma'aunin nauyi, saboda wannan zai iya haifar da mummunan haɗin tsoka da kuma yiwuwar rauni.
• Madaidaicin Nauyi: Wata tilo ita ce amfani da madaidaicin nauyi. Idan dumbbells sun yi nauyi sosai, siffar ku za ta sha wahala, kuma kuna iya damuwa ko cutar da kanku. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Kiyaye bayanka Lebur: Tsaya bayanka

Hight Dumbbell Fly Tambayoyin Masu Nuna

Shi beginners za su iya Hight Dumbbell Fly?

Ee, masu farawa tabbas za su iya yin motsa jiki na Dumbbell Fly. Koyaya, yana da mahimmanci su fara da ƙananan nauyi kuma su mai da hankali kan tsari mai kyau don guje wa rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya kula da ƴan zama na farko don tabbatar da ana yin aikin daidai. Kamar kowane sabon motsa jiki, masu farawa yakamata su ƙara nauyi a hankali yayin da ƙarfin su ya inganta.

Me ya sa ya wuce ga Hight Dumbbell Fly?

• Rage Dumbbell Fly: Ana yin wannan sigar akan benci mai raguwa, yana mai da hankali kan ƙananan tsokoki na ƙirji.
• Flat Bench Dumbbell Fly: Ana yin wannan bambancin akan benci mai lebur, wanda ake nufi da tsokoki na kirji na tsakiya.
• Tsaye Dumbbell Fly: Ana yin wannan bambancin yayin da yake tsaye, shigar da jikinka duka kuma yana buƙatar ƙarin daidaituwa.
• Seated Dumbbell Fly: Ana yin wannan sigar yayin zaune a kan benci mai lebur, yana ba da damar ƙarin kwanciyar hankali da mai da hankali kan tsokoki na ƙirji.

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

• Push-ups: Push-ups suna da matukar dacewa ga Hight Dumbbell Fly kamar yadda suke motsa jiki na jiki wanda ke aiki da ƙirji, kafadu, da triceps, inganta jimiri na muscular gabaɗaya da kwanciyar hankali wanda ke da fa'ida don ingantaccen aiki a cikin Hyght Dumbbell Fly.
• Cable Crossover: Wannan motsa jiki yana cike da Hight Dumbbell Fly kamar yadda kuma yake kaiwa ga tsokoki na pectoral daga kusurwoyi daban-daban, yana inganta ma'anar tsoka da daidaitawa, kuma yana taimakawa wajen inganta yanayin motsi wanda zai iya zama da amfani ga Hight Dumbbell Fly.