Tsaye Tsaye Babban Juya Juya

• 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 Tsaye Tsaye Babban Juya Juya

Tsaye-tsaye na High Reverse Fly shine motsa jiki mai ƙarfi da farko wanda ke niyya da babba baya, kafadu, da ƙirji, tare da fa'idodi na biyu ga cibiya da tsokoki na hannu. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakan motsa jiki, yana nufin haɓaka matsayi, haɓaka daidaiton tsoka, da haɓaka ƙarfin jiki na sama. Mutane za su so yin wannan motsa jiki yayin da yake taimakawa mafi kyawun motsi na aiki, yana tallafawa rigakafin rauni, kuma yana ba da gudummawa ga bayyanar jikin sama mai sassaka.

Yanayinta: tsammanin nuni a nuni Tsaye Tsaye Babban Juya Juya

• Tsallake hannunka a gabanka a kusan tsayin kugu, ajiye ɗan lanƙwasa a cikin gwiwar hannu.
• A hankali ɗaga hannuwanku zuwa gefe kuma zuwa tsayin kafada, yin siffar 'T' tare da jikin ku.
• Dakata na ɗan lokaci lokacin da hannuwanku suke a mafi girma, sannan a hankali rage su baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye iko da jinkirin, tsayayyen taki a duk lokacin aikin.

Lajin Don yi Tsaye Tsaye Babban Juya Juya

• Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Wannan motsa jiki ba game da sauri bane amma game da sarrafawa da daidaito. Da yawan sarrafa motsinku, yawan tsokoki za su yi aiki kuma ƙarin fa'idodin za ku samu daga motsa jiki.
• Madaidaicin Nauyi: Yi amfani da nauyi mai ƙalubale amma ba mai nauyi ba har ya ɓata siffar ku. Yin amfani da ma'aunin nauyi mai nauyi zai iya haifar da rauni da rauni, kuma yin amfani da ma'aunin nauyi ba zai ba da isasshen juriya don motsa jiki mai tasiri ba.
• Cikakken Matsayin Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi yayin motsa jiki. Wannan yana nufin ƙaddamar da hannunka gabaɗaya yayin lokacin waje da kuma haɗa su kusa da juna yayin lokaci na ciki. Ƙungiyoyin ɓangarori ba za su shiga cikin

Tsaye Tsaye Babban Juya Juya Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Tsaye Babban Juya Juya?

Ee, masu farawa za su iya yin motsa jiki na Tsaye Cross-over High Reverse Fly, amma ya kamata su fara da ma'aunin nauyi ko babu nauyi kwata-kwata don tabbatar da cewa suna amfani da tsari daidai kuma ba sa takura tsokoki. Yana da mahimmanci koyaushe ga masu farawa su koyi tsarin da ya dace na kowane motsa jiki don hana rauni. Hakanan yakamata su yi la'akari da neman jagora daga ƙwararrun ƙwararrun motsa jiki ko mai horo.

Me ya sa ya wuce ga Tsaye Tsaye Babban Juya Juya?

• Stability Ball Cross-over High Reverse Fly: Wannan sigar ta ƙunshi ƙwallon kwanciyar hankali, wanda zai iya taimakawa haɗa ainihin da haɓaka daidaito yayin yin motsa jiki.
• Resistance Band Cross-over High Reverse Fly: A cikin wannan bambance-bambance, ana amfani da bandungiyar juriya maimakon dumbbells, wanda zai iya ba da nau'in juriya daban-daban kuma yana taimakawa haɓaka sassauci da kewayon motsi.
• Single Arm Cross-over High Reverse Fly: Wannan sigar ta ƙunshi yin motsa jiki hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa mai da hankali kan ƙungiyoyin tsoka ɗaya da gyara duk wani rashin daidaituwa.
• Masar waje da ke haifar da wannan juzu'i na tashi: wanda ya yi kan kusurwar motsa jiki, wanda ya canza kusurwar motsa jiki kuma zai iya yin niyya sassa daban-daban na tsokoki na sama.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Tsaye Babban Juya Juya?

• Layin Cable Seated wani motsa jiki ne da ke da alaƙa saboda yana mai da hankali kan ƙungiyoyin tsoka iri ɗaya, musamman rhomboids da latissimus dorsi, yana haɓaka matsayi da ƙarfin babban jiki.
• Motsa jiki na Face Pull shima yana ba da gudummawa kamar yadda ba wai kawai yana ƙarfafa deltoids na baya da tsokoki na baya ba, amma kuma yana taimakawa wajen haɓaka motsin kafada da matsayi, wanda ke da mahimmanci ga aiwatar da Tsayayyen Cross-over High Reverse Fly.