Supine Reverse Fly

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

Ukuxhumana kwe Supine Reverse Fly

The Supine Reverse Fly ndi ntchito yolimbitsa mphamvu yomwe imayang'ana makamaka minofu yomwe ili kumtunda kwa msana, mapewa, ndi chifuwa, kulimbikitsa kaimidwe kabwino komanso mphamvu yapamwamba ya thupi. Ntchitoyi ndi yabwino kwa anthu omwe ali ndi mphamvu zonse, makamaka omwe akufuna kupititsa patsogolo mphamvu za thupi lawo komanso kukhazikika. Kuchita masewera olimbitsa thupi kungathandize kusintha kamvekedwe ka minofu, kulimbikitsa kugwirizanitsa bwino kwa thupi, ndi kuthandizira kupewa kusagwirizana kwa minofu ndi kuvulala kogwirizana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Supine Reverse Fly

• Gwirani dumbbell m'dzanja lililonse ndi manja anu atatambasulidwa molunjika pamwamba padenga, zikhatho zikuyang'anizana.
• Pang'onopang'ono tsitsani manja anu kumbali yanu mu arc yayikulu, kuwasunga molunjika koma osatsekedwa, mpaka agwirizane ndi pansi.
• Imani pang'onopang'ono pansi pa kayendetsedwe kake, kenaka kwezani manja anu pang'onopang'ono kumalo oyambira.
• Bwerezani kusuntha uku kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuwongolera komanso kuyenda pang'onopang'ono panthawi yonse yolimbitsa thupi.

Izinto zokwenza Supine Reverse Fly

• **Mayendedwe Oyendetsedwa**: Tsitsani zolemera mu arc yayikulu mpaka zitafanana ndi mapewa anu. Pitirizani kupindika pang'ono zigongono zanu kuti musapumitse mafupa anu. Kenaka, kwezani zolemerazo kubwerera kumalo oyambira. Kusunthaku kuyenera kukhala kocheperako komanso koyendetsedwa, osati mwachangu komanso kogwedezeka.
• ** Limbikitsani Minofu Yanu **: Onetsetsani kuti mukugwira ntchito pachifuwa, mapewa, ndi kumbuyo kwanu pamene mukuchita masewera olimbitsa thupi. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kupewa kupanikizika kosafunikira pamanja ndi manja anu.
• **Pewani Kuchulukitsitsa **: Sankhani masikelo omwe ndi ovuta koma otha kutha. Kuchulukitsitsa kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Iwo

Supine Reverse Fly Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Supine Reverse Fly?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Supine Reverse Fly. Komabe, ayenera kuyamba ndi zolemera zopepuka kapena opanda zolemera konse kuti zitsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuti mphunzitsi kapena munthu wodziwa zambiri awonetsetse masewerawo. Ndikofunikanso kumvera thupi lanu osati kukankhira mwamphamvu kwambiri. Ngati ululu uliwonse kapena kusapeza kukuchitika panthawi yochita masewera olimbitsa thupi, ziyenera kuimitsidwa mwamsanga kuti zisawonongeke.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Supine Reverse Fly?

• Bent-over Reverse Fly: Kusinthaku kumachitika mopindika, zomwe zimakulolani kuti mugwire msana wanu ndi hamstrings pamene mukuchita masewera olimbitsa thupi.
• Ntchentche Yoyimirira M'mbuyo: Mukusintha uku, mumachita masewera olimbitsa thupi mutayimirira, zomwe zimafunikira kusamala komanso kuchitapo kanthu koyambira.
• Single Arm Reverse Fly: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi mkono umodzi panthawi, zomwe zingathandize kuthana ndi kusalinganika kulikonse kwa minofu.
• Seated Reverse Fly: Kusinthaku kumachitika mutakhala pa benchi, zomwe zimapangitsa kuti pakhale bata komanso kuwongolera panthawi yolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Supine Reverse Fly?

• Mizere Yopindika: Ntchitoyi imayang'ananso minofu yam'mbuyo, yofanana ndi Supine Reverse Fly, koma ndikugogomezera kwambiri latissimus dorsi ndi rhomboids. Kukhala ndi lats amphamvu ndi ma rhomboids kungapangitse mphamvu ya Supine Reverse Fly popereka maziko okhazikika omwe minofu ya mapewa imatha kugwira ntchito.
• Press Shoulder Press: Ntchitoyi imayang'ana minofu ya deltoid, yomwe imagwiranso ntchito pa Supine Reverse Fly. Mwa kulimbikitsa minofu iyi mumayendedwe osiyanasiyana, mukhoza kuwonjezera kukhazikika kwa mapewa ndi mphamvu, kupititsa patsogolo ubwino wa Supine Reverse Fly.