Low Fly

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

Sakonni ga Low Fly

Motsa Jiki na 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 wanda ya fi mayar da hankali ga ƙirji, kafadu, da makamai, yana taimakawa wajen ƙarfafa ƙarfi, haɓaka ma'anar tsoka, da inganta jimiri gaba ɗaya. Ya dace da kowa, daga masu farawa na motsa jiki zuwa ƙwararrun ƙwararrun 'yan wasa, waɗanda ke neman haɓaka horo na jiki na sama. Mutane na iya so su haɗa Low Fly a cikin ayyukansu na yau da kullum saboda ba wai kawai yana inganta ci gaban tsoka da ƙona kitse ba, amma kuma yana inganta yanayin aiki da dacewa, waɗanda ke da mahimmanci ga ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Low Fly

• Sannu a hankali ɗaga dumbbells zuwa tsayin kafada, tare da riƙe hannuwanku ɗan lanƙwasa a gwiwar hannu, kamar kuna ƙoƙarin tashi.
• Ka kiyaye jikinka a karye kuma ka guji duk wani motsi a jikinka ko kasa yayin wannan motsi.
• Dakata a saman motsi na daƙiƙa ɗaya, sannan a hankali rage dumbbells baya zuwa wurin farawa.
• Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Low Fly

• Matsayi: Tabbatar cewa kuna tsaye a daidai matsayi kafin fara motsa jiki. Ƙafafunku ya kamata su kasance da faɗin kafada kuma a ɗan jujjuya su don ma'auni. Ya kamata gwiwowinku su ɗan lanƙwasa don kare ƙananan baya.
• Sarrafa motsin ku: Ya kamata a yi aikin motsa jiki mara ƙarfi a hankali kuma tare da sarrafawa. Ka guji yin gaggawar motsi ko amfani da hanzari don ja igiyoyi ko makada. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
• Ci gaba da Mahimmancin Mahimmancin ku: Yin amfani da ainihin ku a duk lokacin motsa jiki na iya taimakawa wajen kiyaye kwanciyar hankali da kare ƙananan baya daga damuwa. Wannan kuma zai taimake ka ka kiyaye tsari mai kyau a duk lokacin motsa jiki.
• Guji Ƙarfafa Hannunku: Kuskure na gama gari shine a mika hannun da nisa a farkon motsi. Wannan na iya sanya damuwa mara amfani

Low Fly Tambayoyin Masu Nuna

Shi beginners za su iya Low Fly?

Motsa Jiki na Ƙarƙashin Ƙarfafawa yawanci yana buƙatar takamaiman matakin ƙarfi da haɗin kai, don haka ƙila bai dace da cikakken mafari ba. Koyaya, matakin jin daɗin kowa da iyawarsa sun bambanta. Mafari mai kyakkyawan matakin dacewa gabaɗaya zai iya yin ta tare da tsari da sarrafawa mai kyau. Yana da kyau koyaushe a fara da motsa jiki masu sauƙi kuma sannu a hankali ci gaba zuwa mafi rikitarwa kamar Low Fly. Koyaushe ku tuna don sauraron jikin ku kuma tuntuɓi ƙwararrun ƙwararrun motsa jiki idan ba ku da tabbas.

Me ya sa ya wuce ga Low Fly?

• The Incline Fly, inda ake yin motsa jiki a kan benci mai karkata, yana mai da hankali kan kirji da kafadu.
• The Decline Fly, wanda aka yi a kan benci mai raguwa, yana jaddada ƙananan tsokoki na kirji.
• Tsayayyen Cable Fly, inda ake yin motsa jiki a tsaye ta amfani da na'urar kebul, yana ba da damar yawan motsi.
• Dumbbell Fly, inda ake yin motsa jiki ta amfani da dumbbells maimakon igiyoyi ko inji, yana ba da juriya na daban.

Me suna da abin da ya sanya ɗaukehawa ga Low Fly?

• Dumbbell Bench Press: Wannan motsa jiki yana cike da Low Fly kamar yadda kuma yake kaiwa tsokoki na kirji da deltoids, haɓaka ƙarfi da juriya, waɗanda suke da mahimmanci don yin Low Fly yadda ya kamata.
• Tsaye Cable Crossovers: Waɗannan su ne ingantacciyar ma'amala ga Low Fly yayin da suke kuma mai da hankali kan tsokoki na pectoral, amma daga kusurwa daban-daban, suna ba da cikakkiyar motsa jiki ga ƙirji.