Dumbbell Reverse Fly
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Overview:
Iyo Dumbbell Reverse Fly isimba rekuvaka-simba iro rinonyanya kunanga mhasuru dziri kumusoro kumashure nemapfudzi, kuvandudza chimiro uye kuwedzera kusimba kwepamusoro kwemuviri. Inokodzera vanhu pamhando dzese dzekusimba, kubva kune vanotanga kusvika kune vamhanyi vepamusoro, sezvo inogona kugadziridzwa zviri nyore kuti ienderane nekugona kwemunhu. Vanhu vanogona kusarudza kubatanidza chiitiko ichi mumuitiro wavo wekuvandudza tsandanyama, kusimudzira chitarisiko chavo chemuviri, uye kuderedza njodzi yekukuvara nekusimbisa kiyi yepamusoro mhasuru dzemuviri.
Table of Contents
Instructions
Step-by-step guide:
- Bendekera pachiuno chako wosendamira mberi, uchichengeta musana wako wakatwasuka, kusvikira torso yako yava kuda kufanana neuriri. Wedzera maoko ako zvakananga pasi pechipfuva chako.
- Kuchengeta kukotama zvishoma mumagokora ako, simudza dumbbells kunze kumativi uye kumusoro kusvika vasvika pamapfudzi, uchisvina mapendekete ako pamwechete kumusoro kwekufamba.
- Imbomira kwechinguva pamusoro pekufamba, wozodzikisa zvishoma nezvishoma dumbbells kudzokera kunzvimbo yekutanga.
- Dzokorora iyi kufamba kune yako yaunoda nhamba yekudzokorora, kuve nechokwadi chekuchengetedza musimboti wako wakabatikana uye kudzoka wakatwasuka mukati mekuita basa.
Exercise Tips:
- Dzora Mafambiro Ako: Dzivisa kutenderedza uremu. Pane kudaro, simudza dumbbells kusvika kumativi nenzira inodzorwa, uye udzikise shure pasi zvishoma nezvishoma. Izvi hazvingotaridzi chete kuti uri kushanda mhasuru dzako nemazvo, asiwo zvinodzivirira kukuvara kunogona kubva pakufamba kamwe kamwe.
- Chengetedza Maoko Ako Zvishoma Akabhenda: Imwe mhosho yakajairika ndeyekutwasanudza maoko zvachose. Pane kudaro, ramba wakakotama zvishoma mumagokora ako kudzivirira kuakwenya. Fungidzira kuti uri kupeta maoko ako pamuti muhombe - izvi zvinogona kukubatsira kuchengetedza fomu chairo.
- Shandisa Huremu Hwakakodzera: Usamhanyire kushandisa zvinorema. Tanga neakareruka uye zvishoma nezvishoma wedzera sezvo simba rako rinowedzera. Kushandisa masimbi
FAQ
Can beginners do the Dumbbell Reverse Fly?
Ehe, vanotanga vanogona kuita iyo Dumbbell Reverse Fly kurovedza muviri. Zvisinei, zvakakosha kutanga nehuremu hwakareruka kusvika wajaira kufamba. Ichi chiitwa chinogona kubatsira kusimbisa musana wako wepamusoro uye kugadzirisa chimiro chako. Ipfungwa yakanaka kuva nemurairidzi kana nyanzvi yekusimbaradza anokutungamira kuburikidza nechiitwa chekutanga kuti uve nechokwadi chekuti uri kuzviita nemazvo uye kudzivirira chero kukuvara kungangoitika.
What are common variations of the Dumbbell Reverse Fly?
- Seated Dumbbell Reverse Fly: Kusiyana uku kunoitwa wakagara pabhenji, izvo zvinopa kugadzikana uye zvinokutendera kuti utarise zvakanyanya kumusana wepamusoro uye mhasuru dzemapfudzi.
- Single-Arm Dumbbell Reverse Fly: Iyi mutsauko inoitwa ruoko rumwe panguva, ichikubvumidza kuti utarise kudivi rega rega uye uchikwanisa kuona nekugadzirisa chero kusaenzana.
- Bent-Over Dumbbell Reverse Fly: Kusiyana uku kunoitwa wakakotama pachiuno, izvo zvinobata pasi kumashure uye mhasuru dzepakati mukuwedzera kumusana nemapfudzi.
- Kunyepa Chiso Pazasi Dumbbell Reverse Fly: Kusiyana uku kunoitwa wakarara nechiso pasi pabhenji, izvo zvinobvisa kushandiswa kwemuviri wepazasi uye zvinobvumira kushanda kwakawanda kumusana wepamusoro uye mapfudzi tsandanyama.
What are good complementing exercises for the Dumbbell Reverse Fly?
- Face Pulls: Ichi chiitiko chinotarisa kumashure deltoids, rhomboids, uye misungo yepamusoro, iyo misumbu yakafanana inoshandiswa panguva yeDumbbell Reverse Fly; kuwedzera izvi pane zvaunoita zvinogona kubatsira kuchengetedza tsandanyama uye kudzivirira kukuvara.
- Yakakotama Pamusoro Pemitsara: Yakakotama pamusoro pemitsara inobatsira kusimbisa musana, mapendekete, uye maoko, zvakafanana neDumbbell Reverse Fly, asi ivo vanobatawo musimboti wekugadzikana, vachiwedzera imwe nhanho yekuomerwa uye kubatsirwa kukurovedza muviri kwako.
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