Ƙarƙashin Jirgin Sama

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

Sakonni ga Ƙarƙashin Jirgin Sama

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ya fi dacewa da ƙananan tsokoki na ƙirji, yayin da yake shiga kafadu da triceps. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka ma'anar ƙirjin su da ƙarfin jiki na sama gaba ɗaya. Haɗa Rage Fly a cikin ayyukan motsa jiki na yau da kullun na iya taimakawa haɓaka daidaiton tsoka, matsayi, da wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Jirgin Sama

• Mika hannunka gabaɗaya, tare da ɗan lanƙwasa a gwiwar hannu don rage damuwa akan haɗin gwiwa, kuma ka riƙe dumbbells kai tsaye sama da ƙirjinka tare da tafin hannunka suna fuskantar juna.
• Sannu a hankali rage dumbbells a cikin baka mai faɗi, kiyaye gwiwar gwiwar ku kaɗan, har sai kun ji shimfiɗa a cikin tsokoki na ƙirjin ku.
• Dakata na ɗan lokaci lokacin da hannuwanku suna layi ɗaya da ƙasa, sannan yi amfani da tsokar ƙirjin ku don ja da ma'aunin nauyi sama a cikin baka mai faɗi iri ɗaya.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku a hankali da sarrafawa don cika tsokar ƙirjin ku.

Lajin Don yi Ƙarƙashin Jirgin Sama

• **Madaidaicin Form**: Kwanta a kan benci tare da dasa ƙafafu a ƙasa. Riƙe dumbbells kai tsaye sama da ƙirjin ku tare da dabino suna fuskantar juna. Ci gaba da ɗan lanƙwasa a gwiwar hannu don guje wa ƙulla haɗin gwiwa. Kuskuren gama gari a nan shine kulle gwiwar hannu ko amfani da hannu don ɗaga nauyi, wanda zai iya haifar da rauni da horo mara inganci. Ya kamata motsi ya fito daga kafadu da kirji, ba makamai ba.
• **Motsi Mai Sarrafa**: Rage dumbbells a cikin babban baka har sai kun ji mikewa a cikin kirjin ku. Tabbatar yin haka a hankali kuma a cikin tsari mai sarrafawa. Kuskure na yau da kullun shine barin ma'aunin nauyi ya ragu da sauri, wanda zai iya haifar da raunin kafada.
• ** Guji

Ƙarƙashin Jirgin Sama Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Jirgin Sama?

Ee, masu farawa zasu iya yin motsa jiki na raguwar Fly, amma yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan kammala sigar don guje wa kowane rauni. Wannan motsa jiki yana kai hari ga ƙananan ɓangaren tsokar ƙirji. Ana ba da shawarar samun mai koyarwa ko ƙwararren mutum don jagora lokacin da masu farawa ke yin wannan darasi.

Me ya sa ya wuce ga Ƙarƙashin Jirgin Sama?

• Cable Decline Fly: Wannan bambancin yana amfani da na'ura na USB, yana samar da tashin hankali akai-akai a cikin dukan motsi wanda zai iya haifar da ƙara yawan kunna tsoka.
• Resistance Band Decline Fly: Wannan bambancin yana amfani da makada na juriya, wanda zai iya zama babban madadin ga waɗanda ba su da damar yin awo ko motsa jiki.
• Single-unkulla ya tashi tashi: Wannan bambance-bambancen an yi shi a wani lokaci, wanda zai iya taimakawa wajen gano da gyara duk wani rashin daidaituwa game da ƙarfi tsakanin hagu da dama.
• Mayar da tura tashi: Wannan bambance-bambancen ya haɗu da raguwa mai tashi tare da tura motsi na haɓaka, ƙara kashi ɗaya na motsi na gaba ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Jirgin Sama?

• Har ila yau, tura-ups suna cike da raguwar Fly ta hanyar amfani da ƙungiyoyin tsoka iri ɗaya, amma ta wata hanya dabam, samar da ƙarin aikin motsa jiki ta hanyar shigar da tsokoki na kirji, triceps, da kafadu a cikin motsi na fili.
• Dumbbell Pullover wani motsa jiki ne wanda ke cike da raguwar tashi. Ba wai kawai ya kai hari ga tsokoki na kirji ba har ma yana shiga lats da triceps, don haka inganta ƙarfin jiki gaba ɗaya da ma'auni wanda zai iya inganta aikin a cikin Rage Fly.