Dumbbell One Arm Reverse Fly
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Overview:
The Dumbbell One Arm Reverse Fly ke boikoetliso bo matlafatsang boo haholo-holo bo shebaneng le mokokotlo o ka holimo, li-deltoid le li-rhomboids, ho matlafatsa matla a 'mele ka kakaretso le botsitso. Boikoetliso bona bo loketse ba qalang le ba chesehelang boikoetliso bo tsoetseng pele kaha bo ka fetoloa habonolo ho latela maemo a matla a motho ka mong. Batho ba ka 'na ba batla ho kenyelletsa ts'ebetso ena kemisong ea bona ho ntlafatsa boemo ba bona, ho ntlafatsa ho tsamaea ha mahetla, le ho thusa mesebetsing ea letsatsi le letsatsi e hlokang ho phahamisa kapa ho hula.
Table of Contents
Instructions
Step-by-step guide:
- Atolosa letsoho ka dumbbell ka ho toba ho tloha lehetleng la hao, u ntse u kobehile hanyenyane setsoe sa hau.
- Ho boloka torso ea hau e ntse e khutsitse, phahamisa dumbbell ka lehlakoreng le holimo ho fihlela e lekana le lehetla la hao, u boloke ho khumama hanyenyane setsoe sa hau nakong eohle ea ho sisinyeha.
- Emisa hanyane kaholimo ho motsamao, ebe butle u theola dumbbell ho ea sebakeng sa ho qala.
- Pheta boikoetliso bakeng sa palo eo u e batlang ea li-reps, ebe u fetola matsoho 'me u etse palo e tšoanang ea reps ka letsoho le leng.
Exercise Tips:
- Motsamao o Laoloang: Qoba phoso ea ho sebelisa matla kapa ho sotha dumbbell. Sena ha se fokotse feela katleho ea boikoetliso empa hape se eketsa kotsi ea kotsi. Motsamao o lokela ho lieha le ho laoloa, ka bobeli ha o phahamisa le ho theola dumbbell.
- Boima bo Loketseng: Ho sebelisa boima bo boima haholo ke phoso e tloaelehileng. Haeba boima bo le boima haholo, u ka 'na ua sekisetsa foromo ea hau kapa ua sebelisa matla a ho phahamisa, e leng se ka lebisang kotsi. Qala ka boima bo bobebe 'me butle-butle u eketsehe ha matla a hau a ntse a ntlafala.
- Tsepamisa maikutlo ho Morao le Mahetleng: Dumbbell One Arm Reverse Fly e shebisa haholo mokokotlong.
FAQ
Can beginners do the Dumbbell One Arm Reverse Fly?
Ee, ba qalang ba ka etsa boikoetliso ba Dumbbell One Arm Reverse Fly. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe ho netefatsa sebopeho se nepahetseng le ho qoba kotsi. Butle-butle, ha matla le mekhoa e ntse e ntlafala, boima bo ka eketseha. Joalo ka mehla, ho khothaletsoa ho batla tataiso ho setsebi sa boikoetliso ba 'mele ha u qala mokhoa o mocha oa boikoetliso.
What are common variations of the Dumbbell One Arm Reverse Fly?
- The Resistance Band One Arm Reverse Fly ke phapang e 'ngoe moo u sebelisang sehlopha sa ho hanyetsa ho e-na le dumbbell, e u lumellang ho fetola matla ka ho fetola tsitsipano ea sehlopha.
- The Incline Bench One Arm Reverse Fly ke phapang moo u robalang ka sefahleho holim'a benche e tšekaletseng, e khethollang li-deltoids tse ka morao ka katleho.
- The Seated One Arm Reverse Fly ke phapang moo u etsang boikoetliso ha u lutse, ho fana ka botsitso le ho tsepamisa maikutlo ho sehlopha sa mesifa se lebisitsoeng.
- The Stability Ball One Arm Reverse Fly ke phapang moo u sebelisang bolo ea botsitso ho eketsa karolo ea ho leka-lekanya le ho kopanela ha mantlha boikoetlisong.
What are good complementing exercises for the Dumbbell One Arm Reverse Fly?
- Dumbbell Lateral Raises: Boikoetliso bona bo tlatselletsa Fly ea One Arm Reverse Fly ka ho lebisa lateral deltoids, sehlopha sa mesifa se sebetsanang le Reverse Fly, kahoo se matlafatsa botsitso ba mahetla le mefuta e mengata ea ho sisinyeha.
- Dumbbell Chest Fly: Le hoja One Arm Reverse Fly e lebisitse haholo-holo mesifa ea morao le ea mahetla, Dumbbell Chest Fly e lebisa mesifa ea sefuba sefubeng, e fana ka ts'ebetso e leka-lekaneng e ka holimo ea 'mele le ho netefatsa hore lihlopha tsohle tse kholo tsa mesifa li matlafatsoa ka ho lekana.
Related keywords for Dumbbell One Arm Reverse Fly:
- Letsoho le le leng la Dumbbell Reverse Fly
- Boikoetliso ba ho Matlafatsa Mahetla
- Dumbbell Workout bakeng sa Mahetla
- Boikoetliso ba ho fofa ka letsoho le le leng
- Dumbbell Reverse Fly for Shoulder Toning
- Boikoetliso ba Mahetla a Letsoho le le Leng
- Boikoetliso ba Dumbbell bakeng sa Mesifa ea Mahetla
- Boikoetliso ba Mahetla a Phahamisa
- Koetliso e 'ngoe ea Arm Dumbbell
- Boikoetliso ba ho Aha Mahetla ka Dumbbell.