Supine Reverse Fly

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Supine Reverse Fly

The Supine Reverse Fly motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya na sama, kafadu, da ƙirji, yana haɓaka mafi kyawun matsayi da ƙarfin jiki na sama. Wannan motsa jiki cikakke ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da kwanciyar hankali. Shiga cikin wannan motsa jiki na iya taimakawa wajen inganta sautin tsoka, inganta ingantaccen daidaitawar jiki, da kuma taimakawa wajen rigakafin rashin daidaituwa na tsoka da raunin da ya shafi.

Yanayinta: tsammanin nuni a nuni Supine Reverse Fly

• Riƙe dumbbell a kowane hannu tare da miƙe hannuwanku kai tsaye zuwa saman rufin, dabino suna fuskantar juna.
• A hankali runtse hannuwanku zuwa gaɓar ku a cikin baka mai faɗi, ajiye su madaidaiciya amma ba a kulle su ba, har sai sun yi daidai da ƙasa.
• Dakata na ɗan lokaci a ƙasan motsi, sannan a hankali ɗaga hannuwanku baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kula da sarrafawa da jinkirin motsi cikin motsa jiki.

Lajin Don yi Supine Reverse Fly

• **Motsi mai sarrafawa**: Rage ma'aunin nauyi a cikin baka mai faɗi har sai sun yi daidai da kafaɗun ku. Rike gwiwar gwiwar ku dan lankwasa don gujewa takurawa gidajenku. Sa'an nan kuma, tayar da ma'auni zuwa matsayi na farawa. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba mai sauri da ƙwanƙwasa ba.
• **Haɗa tsokar tsokar ku ***: Tabbatar da haɗa ƙirjin ku, kafada, da tsokoki na baya yayin yin motsa jiki. Wannan zai taimake ka ka sami mafi kyawun motsa jiki da kuma guje wa damuwa mara amfani a hannunka da wuyan hannu.
• **A guji yin lodin yawa**: Zaɓi ma'aunin nauyi waɗanda ke da wahala amma ana iya sarrafa su. Yin yawa zai iya haifar da sigar da ba ta dace ba da kuma raunin da ya faru. Yana

Supine Reverse Fly Tambayoyin Masu Nuna

Shi beginners za su iya Supine Reverse Fly?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Fly. Duk da haka, ya kamata su fara da ma'aunin nauyi ko ma babu ma'auni ko kaɗan don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, ana ba da shawarar samun mai koyarwa ko gogaggen mutum ya fara nuna motsa jiki. Hakanan yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri. Idan an sami wani ciwo ko rashin jin daɗi yayin motsa jiki, ya kamata a dakatar da shi nan da nan don hana rauni.

Me ya sa ya wuce ga Supine Reverse Fly?

• Bent-over Reverse Fly: Ana yin wannan bambancin a cikin matsayi mai lankwasa, wanda ke ba ka damar shiga ƙananan baya da hamstrings yayin yin motsa jiki.
• Tsaye Reverse Fly: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke tsaye, wanda ke buƙatar ƙarin daidaituwa da haɗin kai.
• Juya Hannu guda ɗaya: Wannan bambancin ya ƙunshi yin motsa jiki hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance duk wata rashin daidaituwar tsoka.
• Seated Reverse Fly: Ana yin wannan bambancin yayin zaune a kan benci, wanda ke ba da damar samun kwanciyar hankali da kulawa yayin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Supine Reverse Fly?

• Bent-Over Rows: Wannan motsa jiki kuma yana kaiwa ga tsokoki na baya, kama da Supine Reverse Fly, amma tare da babban girmamawa akan latissimus dorsi da rhomboids. Samun lats mai ƙarfi da rhomboids na iya haɓaka tasirin Supine Reverse Fly ta hanyar samar da ingantaccen tushe wanda tsokoki na kafada zasu iya aiki.
• Latsa Kafada na Sama: Wannan motsa jiki yana hari ne akan tsokoki na deltoid, waɗanda kuma ana aiki dasu a lokacin Supine Reverse Fly. Ta hanyar ƙarfafa waɗannan tsokoki a cikin wani jirgin sama na motsi daban-daban, za ku iya ƙara yawan kwanciyar hankali da ƙarfin kafada, haɓaka fa'idodin Tushen Juya Juya.