Kwangila tashi

• 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 Kwangila tashi

The Incline Fly motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji, musamman manyan pectorals, amma kuma yana ɗaukar kafadu da triceps. Ya dace da kowa daga masu farawa zuwa ƙwararrun 'yan wasa waɗanda ke neman haɓaka ƙarfin jikinsu na sama da haɓaka ma'anar tsoka. Wannan motsa jiki yana da amfani yayin da yake taimakawa wajen inganta matsayi, daidaito da kwanciyar hankali, kuma ana iya haɗa shi a cikin aikin motsa jiki na yau da kullum ga waɗanda ke da burin cimma nasara mai kyau da kuma sautin jiki na sama.

Yanayinta: tsammanin nuni a nuni Kwangila tashi

• Kwanta a kan benci, ajiye dumbbells kusa da kirjin ku kuma tafin hannunku suna fuskantar juna.
• A hankali ɗaga dumbbells sama da ƙirjin ku ta hanyar mika hannuwanku, ajiye ɗan lanƙwasa a cikin gwiwar hannu don hana damuwa.
• Dakata na ɗan lokaci a saman, sannan a hankali rage dumbbells baya zuwa wurin farawa a cikin hanyar sarrafawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da santsi da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Kwangila tashi

• **Zaɓi Nauyin Da Ya dace**: Kar a fara da nauyi mai nauyi. Ƙaƙwalwar ƙuda wani motsa jiki ne na keɓewa, don haka ba batun ɗagawa ba ne gwargwadon iyawa. Yana da game da jinkirin, motsi masu sarrafawa don matsewa da ware tsokoki na ƙirji. Idan ma'aunin nauyi ya yi yawa, kuna haɗarin rauni kuma ƙila ba za ku iya yin aikin yadda ya kamata ba.
• **Madaidaicin Form**: Rike ɗan lanƙwasa a gwiwar hannu don gujewa takura su. Ya kamata hannuwanku suyi kama da baka mai faɗi, ba madaidaiciyar layi ba. Lokacin da kuka haɗa ma'aunin nauyi tare a saman motsi, kar ku bari su taɓa saboda wannan zai iya haifar da rashin ƙarfi a cikin tsokoki na ƙirjin ku.
• **A guji wuce gona da iri**: Lokacin rage nauyi

Kwangila tashi Tambayoyin Masu Nuna

Shi beginners za su iya Kwangila tashi?

Ee, masu farawa zasu iya yin motsa jiki na Incline Fly. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mutum ya jagorance ku ta hanyar motsi da farko don tabbatar da cewa kuna yin shi daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da ƙarfin gwiwa suka inganta.

Me ya sa ya wuce ga Kwangila tashi?

• Cable Incline Fly: A cikin wannan bambancin, kuna amfani da injin kebul yayin da aka sanya shi akan benci mai karkata, wanda zai iya samar da tashin hankali akai-akai a duk lokacin motsi.
• Single hannu wanda ya sa tashi: Wannan bambance-bambancen an yi shi ne a kan wani wuri mai ban sha'awa amma yana mai da hankali kan hannu daya a lokaci guda, yana ba da damar babban abin da ya fi dacewa akan saitin tsoka na rabuwa.
• Ƙunƙasa Ƙunƙwasa Tashi: Wannan bambancin nauyin jiki ne inda kuke yin motsin tashi a matsayi na sama tare da ɗaga ƙafafu, kuna niyya ga ƙirji na sama da kafadu.
• Resistance Band Incline Fly: Wannan bambancin yana amfani da igiyoyin juriya maimakon ma'auni ko inji, wanda zai iya zama babban zaɓi ga waɗanda suke son yin motsa jiki a gida ko yayin tafiya.

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

• Dumbbell Pullover ya cika Ƙaƙwalwar Ƙaƙwalwa ta hanyar yin niyya ba kawai ƙirji ba har ma da lats da triceps, yana samar da daidaitaccen motsa jiki na sama.
• Push-ups wani ingantaccen motsa jiki ne na haɓakawa zuwa Ƙarfin Fly, yayin da suke tafiyar da ƙungiyoyin tsoka iri ɗaya - ƙirji, kafadu, da triceps - amma tare da motsa jiki mai nauyi, yana samar da ɓangaren ƙarfin aiki ga motsa jiki.