Lever Zauren Juya Juya

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Lever Zauren Juya Juya

The Lever Seated Reverse Fly motsa jiki ne mai ƙarfi wanda ke nufin manyan baya, kafadu, da tsokoki na hannu, musamman deltoids na baya. Kyakkyawan motsa jiki ne ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da yanayin su. Mutane na iya zaɓar wannan darasi yayin da yake taimakawa wajen haɓaka daidaiton tsoka, haɓaka mafi kyawun matsayi, da haɓaka ƙa'idodin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Lever Zauren Juya Juya

• Riƙe hannun injin lever tare da shimfiɗa hannuwanku cikakke a gabanku, dabino suna fuskantar juna.
• Tsayar da baya madaidaiciya da ɗigon ku, a hankali zare hannaye ta hanyar matsar da hannayen ku zuwa gefe a juyi motsin tashi.
• Ci gaba da wannan motsi har sai an mika hannuwanku zuwa gefe, a layi daya zuwa kasa.
• A hankali komawa zuwa wurin farawa, kiyaye motsin ku, don kammala maimaitawa ɗaya.

Lajin Don yi Lever Zauren Juya Juya

• Daidaitaccen Riko: Rike hannaye tare da riko tsaka-tsaki (hannun hannu suna fuskantar juna). Kada ku kama hannaye sosai saboda wannan na iya haifar da tashin hankali mara amfani a wuyan hannu da gabbanku. Ya kamata hannuwanku su ɗan lanƙwasa a gwiwar hannu amma ba a kulle ba.
• Motsi mai sarrafawa: Ya kamata motsi ya kasance a hankali da sarrafawa. Guji jarabar yin amfani da kuzari don karkatar da ma'auni. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni. Mai da hankali kan matse ruwan kafada tare a saman motsi sannan a hankali rage ma'aunin nauyi zuwa wurin farawa.
• Guji wuce gona da iri: Kuskure na gama gari shine ƙoƙarin dawo da ma'aunin nauyi da nisa, wanda zai iya takura kafadu. Hannunku

Lever Zauren Juya Juya Tambayoyin Masu Nuna

Shi beginners za su iya Lever Zauren Juya Juya?

Ee, masu farawa za su iya yin motsa jiki na Lever Seated Reverse Fly, amma yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Wannan motsa jiki da farko yana hari ne akan deltoids na baya a cikin kafadu, amma kuma yana aiki da tsokoki na baya. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumama da wuri kuma a huce daga baya.

Me ya sa ya wuce ga Lever Zauren Juya Juya?

• FADA DANCLING BANGO BA: Ana yin wannan sigar akan walma cikin kusurwa daga kusurwa ta daban kuma yana iya taimaka wajen haɓaka haɓakar ƙwayar tsoka da ƙarfi.
• Tsaye Cable Reverse Fly: Wannan bambancin yana amfani da na'urar kebul, wanda ke ba da tashin hankali akai-akai a cikin motsi, yana mai da shi mafi kalubale da tasiri.
• Resistance Band Seated Reverse Fly: Wannan ya haɗa da amfani da makada na juriya maimakon ma'auni ko inji, wanda zai iya zama mafi dacewa don motsa jiki na gida kuma yana da kyau don inganta sassauci da kewayon motsi.
• Stability Ball Seated Reverse Fly: Ana yin wannan sigar yayin zaune a kan ƙwallon kwanciyar hankali, wanda ke taimakawa wajen haɗa tsokoki na asali da haɓaka daidaito da kwanciyar hankali yayin aiki na sama.

Me suna da abin da ya sanya ɗaukehawa ga Lever Zauren Juya Juya?

• Bent Over Dumbbell Rows: Wannan motsa jiki yana ƙarfafa tsakiya na baya, rhomboids, da latissimus dorsi, wanda kuma Lever Seated Reverse Fly ya yi niyya, don haka yana haɓaka ƙarfi da juriya na waɗannan tsokoki don ingantaccen aiki.
• Face Pulls: Wannan motsa jiki da farko yana hari ne akan deltoids na baya da tsokoki na baya, waɗanda kuma ana yin su a lokacin Lever Seated Reverse Fly, don haka yana ba da gudummawa ga ingantaccen motsa jiki na sama.