Karya tashi

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Deltoid Anterior

Sakonni ga Karya tashi

Fly Liing shine motsa jiki mai ƙarfi wanda ke kaiwa ga tsokar ƙirji, amma kuma yana ɗaukar kafadu da triceps, yana haɓaka ƙarfin babba na gaba ɗaya. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan dacewa da kowane mutum. Mutane na iya so su haɗa Jirgin kwance a cikin aikin motsa jiki na yau da kullun don inganta sautin tsoka, haɓaka matsayi, da ƙara ƙarfin aikin jiki na sama.

Yanayinta: tsammanin nuni a nuni Karya tashi

• Tare da ƙafafunku a kwance a ƙasa, shimfiɗa hannuwanku sama da ƙirjin ku, ajiye ɗan lanƙwasa a cikin gwiwar hannu don hana damuwa.
• Sannu a hankali rage dumbbells zuwa ɓangarorin ku a cikin baka mai faɗi gwargwadon yadda yake da daɗi, kiyaye gwiwar gwiwar ku ɗan lanƙwasa a cikin motsi.
• Dakata na ɗan lokaci a ƙasan motsi, sannan yi amfani da tsokar ƙirjin ku don juyar da motsi kuma dawo da dumbbells har zuwa wurin farawa.
• Maimaita motsa jiki don adadin da ake so na maimaitawa, tabbatar da kula da ma'aunin nauyi da motsi cikin hankali, sarrafawa.

Lajin Don yi Karya tashi

• **Motsi Mai Sarrafa**: A hankali rage ma'aunin nauyi a cikin baka mai faɗi har sai sun daidaita da ƙirjin ku. Tabbatar cewa hannayenku sun ɗan karkaɗe don guje wa ƙulla gwiwar gwiwar ku. Makullin wannan motsa jiki shine sarrafawa - guje wa barin ma'aunin nauyi da sauri.
• **Ka Guji Kulle Hannunka**: Kuskure ɗaya na gama gari shine kulle gwiwar gwiwar hannu lokacin da kake mika hannu. Wannan na iya sanya damuwa mara amfani akan haɗin gwiwar ku kuma ya haifar da rauni. Koyaushe ci gaba da ɗan lanƙwasa a gwiwar hannu don kare su.
• **Kiyaye Damuwa Mai Tsaya**: Don samun mafi kyawun kuda na kwance, yakamata ku yi niyyar kiyaye tashin hankali akai-akai a cikin tsokar ƙirjin ku. Nufin wannan

Karya tashi Tambayoyin Masu Nuna

Shi beginners za su iya Karya tashi?

Ee, masu farawa zasu iya yin motsa jiki na Liing Fly. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya halarta don jagorantar daidai tsari. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da fasaha suka inganta.

Me ya sa ya wuce ga Karya tashi?

• Ana yin bambance-bambancen Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirji.
• Dumbbell Lying Fly sigar ce inda kuke amfani da dumbbells maimakon igiyoyi ko barbells, yana ba da damar yawan motsi.
• Juyin Juya Halin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa tare da hannu ɗaya a lokaci guda, yana inganta daidaito da daidaito a cikin tsokoki na kirji.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa ke amfani da shi maimakon ma’auni, yana ba da tashin hankali akai-akai a cikin motsi.

Me suna da abin da ya sanya ɗaukehawa ga Karya tashi?

• The Incline Dumbbell Press yana cike da Fly na kwance ta hanyar niyya ga tsokoki na kirji na sama da na gaba, waɗanda ba su da aiki yayin Fly Fly, don haka tabbatar da daidaiton motsa jiki.
• Push-ups wani karin motsa jiki ne yayin da suke shiga ba kawai tsokoki na ƙirji ba har ma da ainihin, haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya, wanda zai iya inganta tasirin Fly na kwance.