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: Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Lever Zauren Juya Juya

The Lever Seated Reverse Fly motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa baya, kafadu, da kuma inganta matsayi. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da juriya. Mutane na iya zaɓar wannan motsa jiki don gyara rashin daidaituwar matsayi, haɓaka ma'anar tsoka, da haɓaka ƙarfin aiki a cikin ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Lever Zauren Juya Juya

• Ɗauki hannun lever tare da tafofin hannu suna fuskantar ciki, sa'an nan kuma karkata gaba kadan daga kugu tare da mika hannunka gaba daya.
• A hankali zazzage levers ɗin zuwa ɓangarorin ku kuma ɗan baya baya, ajiye hannayenku kaɗan kaɗan, har sai hannayenku sun kasance a matakin kafada.
• Riƙe wannan matsayi na ɗan lokaci, jin tashin hankali a cikin kafadu da babba baya.
• A hankali komawa zuwa wurin farawa, sarrafa motsi da guje wa duk wani faduwa kwatsam. Maimaita wannan don adadin da ake so.

Lajin Don yi Lever Zauren Juya Juya

• **Matsakaicin Sarrafa**: Guji kuskuren gama gari na amfani da kuzari don ɗaga nauyi. Madadin haka, yi amfani da motsi a hankali da sarrafawa. Wannan zai tabbatar da cewa tsokoki suna yin aikin ba ƙarfi ba. Hakanan yana rage haɗarin rauni.
• **Madaidaicin Riko**: Tabbatar cewa rikon naka ya tsaya tsayin daka amma bai wuce gona da iri ba. Ya kamata tafin hannunku su kasance suna fuskantar juna kuma a sanya hannayenku a ƙarshen lever. Riƙe sosai ko a wuri mara kyau na iya ƙunsar wuyan hannu da hannuwanku.
• ** Nauyin Dama **: Wani kuskuren da aka saba shine amfani da nauyi mai yawa. Yana da mafi fa'ida don amfani da nauyi wanda zai ba ku damar yin motsa jiki tare da sigar da ta dace maimakon yin gwagwarmaya da nauyi mai nauyi.

Lever Zauren Juya Juya Tambayoyin Masu Nuna

Shi beginners za su iya Lever Zauren Juya Juya?

Ee, masu farawa zasu iya yin motsa jiki na Lever Seated Reverse 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 koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfin ku da fasaha ke inganta.

Me ya sa ya wuce ga Lever Zauren Juya Juya?

• Stability Ball Seated Reverse Fly: Wannan sigar ta ƙunshi ƙwallon kwanciyar hankali don haɗa ainihin ku da haɓaka ma'auni yayin aiwatar da jujjuyawar gardama.
• Cable Seated Reverse Fly: A cikin wannan bambancin, kuna amfani da injin kebul. Yana ba da tashin hankali akai-akai a ko'ina cikin motsi, wanda zai iya haifar da kunna tsoka mai girma.
• Resistance Band Seated Reverse Fly: Wannan sigar tana amfani da band ɗin juriya maimakon injin lefa, yana ba da nau'in juriya daban-daban waɗanda za'a iya daidaita su cikin sauƙi.
• Koma Bench Seated Reverse Fly: Wannan bambancin ya ƙunshi benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa sassa daban-daban na kafada da tsokoki na baya.

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

• Bent Over Rows: Wannan motsa jiki yana aiki da rhomboids da latissimus dorsi, tsokoki a baya waɗanda kuma ake amfani da su a cikin Lever Seated Reverse Fly, don haka ya cika shi ta hanyar haɓaka ƙarfin baya da kwanciyar hankali.
• Fuskar Fuskar: Wannan motsa jiki yana hari akan deltoids na baya da tsokoki na baya, kama da Lever Seated Reverse Fly, don haka inganta ƙarfi da juriya na waɗannan tsokoki don ingantaccen aiwatar da motsin kuda.