Suspension Reverse Fly

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

Ukuxhumana kwe Suspension Reverse Fly

Suspension Reverse Fly ndi masewera olimbitsa thupi apamwamba omwe amalimbana ndi kulimbikitsa mapewa, kumbuyo, ndi minofu yapakati. Ndioyenera anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kukulitsa mphamvu zawo zakumtunda ndi kukhazikika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kaimidwe, kulimbikitsa kayendetsedwe kabwino ka ntchito, ndikuthandizira pulogalamu yolimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Suspension Reverse Fly

• Tsatirani mmbuyo mpaka thupi lanu lili pang'ono pang'ono, tambasulani manja anu molunjika patsogolo panu pamtunda wa phewa, uku ndiko kuyamba kwanu.
• Yambani kuchita masewera olimbitsa thupi pokoka zogwirira ntchito pambali ndikutuluka kumbali zanu, kusunga manja anu molunjika ndi kufinya mapewa anu pamodzi.
• Gwirani malo awa kwa kamphindi, mukumva kugwedezeka kwanu kumtunda ndi mapewa.
• Pang'onopang'ono bweretsani manja anu kumalo oyambira kutsogolo kwanu, kusunga ulamuliro panthawi yonseyi. Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Suspension Reverse Fly

• **Kuyenda Koyendetsedwa**: Kiyi wa Suspension Reverse Fly ndikuyenda pang'onopang'ono, koyendetsedwa. Pewani kugwedezeka kapena kugwedeza thupi lanu kuti likhale lokhazikika komanso kuti mugwire minofu yoyenera. Kokani thupi lanu mmwamba potambasula manja anu kumbali, ndiyeno muchepetse pang'onopang'ono kubwerera kumalo oyambira.
• **Sungani Thupi Lanu Lili Logwirizana**: Cholakwika chimodzi chofala ndikusasunga thupi kuti ligwirizane. Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu panthawi yonse yochita masewera olimbitsa thupi. Pewani kupinda m'chiuno kapena kupindika msana wanu. Izi zidzakuthandizani kugwirizanitsa pakati panu ndi kuchepetsa chiopsezo cha kuvulala.
• **Pewani Kuchulukitsa **: Kulakwitsa kwina kofala

Suspension Reverse Fly Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Suspension Reverse Fly?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Reverse Fly, koma ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe kuti mupewe kuvulala. Zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi akuwongolerani poyambira pakuchita masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino. Kumbukirani kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mukupanga mphamvu ndi chidaliro.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Suspension Reverse Fly?

• Dumbbell Reverse Fly: Kusintha kumeneku kumapangidwa ndi ma dumbbells, omwe amatha kusinthidwa kuti awonjezere kapena kuchepetsa kuchuluka kwa zovuta.
• The Band Reverse Fly: Kusinthaku kumagwiritsa ntchito magulu otsutsa, omwe angakhale njira yabwino kwa iwo omwe alibe zida zoyimitsa.
• The Seated Reverse Fly: Kusiyanasiyana kumeneku kumachitika mutakhala pansi, zomwe zingathandize kudzipatula kumtunda wammbuyo ndi minofu ya mapewa ndi kuchepetsa kukhudzidwa kwa magulu ena a minofu.
• The Bent-Over Reverse Fly: Kusiyanasiyana kumeneku kumachitidwa mokhotakhota, zomwe zingathe kuwonjezera mphamvu ya masewera olimbitsa thupi ndikuwongolera minofu mwanjira ina.

Izinto zokufunda ezishisa ezivumelekile Suspension Reverse Fly?

• Zopindika Pamwamba: Zochitazi zimayang'ana minofu yakumbuyo, makamaka latissimus dorsi ndi rhomboids, zomwe zimagwiranso ntchito pa Suspension Reverse Fly. Mwa kulimbikitsa minofu iyi, mutha kuwongolera magwiridwe antchito ndi kupirira kwanu mu Suspension Reverse Fly.
• Push-Ups: Push-ups imathandizira kulimbikitsa magulu a minofu omwewo - ma deltoids, pectoral, ndi triceps - omwe amagwiritsidwa ntchito mu Suspension Reverse Fly. Zochita izi zitha kuthandizira kulimbitsa thupi lanu lonse komanso kukhazikika, kukulitsa mphamvu ya Suspension Reverse Fly.