Tsallake-over Revers Fly

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

Sakonni ga Tsallake-over Revers Fly

Cross-over Reverse Fly wani motsa jiki ne mai matukar tasiri wanda ke kai hari ga jiki na sama, musamman yana ƙarfafa kafadu, babba na baya, da inganta matsayi. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakan dacewa da mutum. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don haɓaka ƙarfin jikinsu na sama, inganta ma'auni na tsoka, da taimako a cikin ayyukan yau da kullum da ke buƙatar aikin jiki na sama.

Yanayinta: tsammanin nuni a nuni Tsallake-over Revers Fly

• Kunna gwiwoyinku kadan kuma ku tanƙwara a kugu yayin da kuke riƙe baya madaidaiciya, don haka jikin ku yana kusan daidai da ƙasa.
• Mika hannunka a gabanka don su kasance daidai da gangar jikinka, tare da haɗuwa da ma'auni a tsakiya.
• Tsayawa hannunka dan lankwasa, bude hannayenka zuwa bangarorin (a cikin juzu'in tashi) har sai sun yi daidai da ƙasa.
• Sannu a hankali rage dumbbells baya zuwa wurin farawa a gaban ku, haye ɗaya akan ɗayan, kuma maimaita motsa jiki don adadin maimaitawa.

Lajin Don yi Tsallake-over Revers Fly

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Makullin wannan motsa jiki shine jinkirin, motsi mai sarrafawa, wanda zai shigar da tsokoki yadda ya kamata. Yayin da kake fitar da hannunka zuwa sassan, matse kafadar kafada tare, sa'an nan kuma sannu a hankali komawa zuwa wurin farawa.
• Madaidaicin Nauyi: Yi amfani da nauyi wanda zai ba ku damar kammala aikin tare da sigar da ta dace. Idan nauyin ya yi nauyi sosai, za ku iya ƙare yin amfani da baya ko wasu tsokoki don ramawa, wanda zai haifar da rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Guji Kulle Hannun Hannunku: Lokacin yin Juyin Juya Juyin Juya, ku guji kulle gwiwar gwiwar ku. Tsayawa dan lankwasa a gwiwar hannu

Tsallake-over Revers Fly Tambayoyin Masu Nuna

Shi beginners za su iya Tsallake-over Revers Fly?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Fly. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni da kuma tabbatar da tsari mai kyau. Hakanan ana ba da shawarar samun mai koyarwa ko gogaggen mutum ya halarta don ba da jagora da tabbatar da cewa ana yin aikin daidai. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan don hana rauni.

Me ya sa ya wuce ga Tsallake-over Revers Fly?

• Seated Cross-over Reverse Fly: Ana yin wannan bambancin yayin zaune, wanda zai iya taimakawa wajen ware tsokoki na kafada yadda ya kamata.
• Single Arm Cross-over Reverse Fly: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan kowane bangare daban-daban.
• Stability Ball Cross-over Reverse Fly: Ana yin wannan bambancin yayin daidaitawa akan ƙwallon kwanciyar hankali, wanda ke haɗa ainihin kuma yana haɓaka daidaito.
• Bent Over Cross-over Reverse Fly: Ana yin wannan bambance-bambancen a cikin wani wuri mai lanƙwasa, ana niyya ga ɗigon baya da tsokoki na baya.

Me suna da abin da ya sanya ɗaukehawa ga Tsallake-over Revers Fly?

• Bent Over Rows: Wannan motsa jiki yana hari ga tsokoki a baya, musamman latissimus dorsi da rhomboids, waɗanda kuma suke aiki a lokacin Cross-over Reverse Fly, don haka ƙara ƙarfin baya da haɓaka tasiri na motsa jiki.
• Latsa kafada: Wannan motsa jiki yana ƙarfafa deltoids da triceps, tsokoki waɗanda kuma suke aiki a lokacin Cross-over Reverse Fly, don haka inganta kwanciyar hankali da ƙarfin kafada, wanda zai iya inganta aikin da kuma rage haɗarin rauni a lokacin motsa jiki.