Cross-over Revers Fly

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Deltoid Posterior
• Amashwa eqhapho: Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Ukuxhumana kwe Cross-over Revers Fly

Cross-over Reverse Fly ndi masewera olimbitsa thupi omwe amayang'ana kumtunda kwa thupi, makamaka kulimbitsa mapewa, kumtunda kwa msana, ndikusintha kaimidwe. Ndiwoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magulu olimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu za thupi lawo, kulimbitsa minofu, ndi kuthandizira pazochitika za tsiku ndi tsiku zomwe zimafuna kugwira ntchito kwapamwamba kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cross-over Revers Fly

• Gwirani mawondo anu pang'ono ndikuwerama m'chiuno ndikuwongola msana wanu, kotero kuti torso yanu imakhala yofanana ndi pansi.
• Kwezani mikono yanu patsogolo panu kuti ikhale yofanana ndi torso yanu, zolemera zimakumana pakati.
• Manja anu amapindika pang'ono, tsegulani manja anu m'mbali (mozungulira ntchentche) mpaka agwirizane ndi nthaka.
• Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambira kutsogolo kwanu, kuwoloka wina ndi mzake, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Cross-over Revers Fly

• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Chinsinsi cha masewerawa ndikuyenda pang'onopang'ono, koyendetsedwa bwino, komwe kungapangitse minofu yanu mogwira mtima. Pamene mukubweretsa manja anu kumbali, finyani mapewa anu pamodzi, kenako pang'onopang'ono mubwerere kumalo oyambira.
• Kulemera Koyenera: Gwiritsani ntchito kulemera komwe kumakulolani kuti mumalize masewerawa ndi mawonekedwe oyenera. Ngati kulemera kuli kolemera kwambiri, mutha kugwiritsa ntchito msana wanu kapena minofu ina kuti mulipirire, zomwe zingayambitse kuvulala. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• Pewani Kutseka Zigono Zanu: Mukamapanga Cross-over Reverse Fly, pewani kutseka zigongono zanu. Kumapindika pang'ono m'zigongono zanu

Cross-over Revers Fly Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cross-over Revers Fly?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cross-over Reverse Fly. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti musavulale komanso kuti muwonetsetse mawonekedwe oyenera. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti apereke chitsogozo ndikuwonetsetsa kuti ntchitoyo ikuchitika moyenera. Ngati kusapeza kapena kupweteka kulikonse kumveka, masewerawa ayenera kuyimitsidwa nthawi yomweyo kuti asavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cross-over Revers Fly?

• Seated Cross-over Reverse Fly: Kusiyanasiyana kumeneku kumachitika mutakhala, zomwe zingathandize kulekanitsa minofu yamapewa bwino.
• Single Arm Cross-over Reverse Fly: Kusinthaku kumachitika mkono umodzi panthawi, kukulolani kuti muyang'ane mbali iliyonse payekha.
• Stability Ball Cross-over Reverse Fly: Kusinthaku kumachitika mukamayendetsa mpira wokhazikika, womwe umagwira pachimake ndikuwongolera bwino.
• Bent Over Cross-over Reverse Fly: Kusinthaku kumachitika mopindika, kulunjika kumbuyo ndi minofu yakumbuyo yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Cross-over Revers Fly?

• Zopindika Pamizere: Ntchitoyi imayang'ana minofu yakumbuyo, makamaka latissimus dorsi ndi rhomboids, zomwe zimagwiranso ntchito pa Cross-over Reverse Fly, potero zimawonjezera mphamvu zakumbuyo ndikuwonjezera mphamvu ya ntchentche.
• Press Shoulder Press: Ntchitoyi imalimbitsa ma deltoids ndi triceps, minofu yomwe imagwiranso ntchito pa Cross-over Reverse Fly, motero kumapangitsa kuti mapewa azikhala okhazikika komanso amphamvu, zomwe zingapangitse kuti ntchito ikhale yabwino komanso kuchepetsa chiopsezo cha kuvulala panthawi yochita masewera olimbitsa thupi.