INCLINE DUMBBELL REVERSE FLY
Motsi mai goyan bayan keɓewa wanda ke kawar da kuzari don haɓaka haɗin gwiwa na baya da cikakkun bayanan kafada
Sanya benci mai karkata zuwa kusan digiri 30-45. Ka kwanta fuska da kirji da kyar a kan kushin kuma ka rike dumbbell a kowane hannu. Bari hannayenku su rataye tare da ɗan lanƙwasa a gwiwar hannu. Exhale yayin da kuke ɗaga dumbbells zuwa tarnaƙi a cikin baka mai faɗi. Mayar da hankali kan yin amfani da tsokoki a bayan kafadu maimakon tsunkule ruwan kafada. Dakata a saman, sannan sannu a hankali rage ma'aunin nauyi zuwa farkon ƙarƙashin sarrafawa.
- Tsokoki na farko
- Rear Deltoid
- Tsokoki na ƙari
- Trapezius na tsakiya · Rhomboids · Infraspinatus
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Satar Hannun kafada
Menene mafi kyawun kusurwar benci?
30 zuwa 45 digiri daidai ne. Ƙarƙashin kusurwa sau da yawa yakan canza ƙarin girmamawa ga ƙananan zaruruwa na deltoid na baya.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saita da matsayi
Saita benci zuwa digiri 30-45. Kwanciya cikin sauƙi tare da kafa ƙafafu a ƙasa don kwanciyar hankali. Bari dumbbells su rataye ta dabi'a a ƙarƙashin kafadu.
- 2
Tadawa waje
Ɗaga dumbbells a cikin baka mai faɗi zuwa ɓangarorin ku. Jagoranci tare da gwiwar gwiwar ku kuma ku tabbatar da wuyan hannu. Ka guji amfani da duk wani motsin jiki.
- 3
Ƙunƙarar ƙima
Dakata a taƙaice a saman lokacin da hannuwanku suna layi ɗaya da ƙasa, mai da hankali kan matsi a cikin deltoids na baya.
- 4
Saukowar sarrafawa
Sannu a hankali rage dumbbells baya zuwa wurin farawa, tsayayya da nauyi da kiyaye tashin hankali.
BENCH SUPPORTED ISOLATION
Keɓewa mai tsabta ta hanyar daidaitawa
Yayin da sigar lanƙwasa ta tsaye tana da tasiri, sau da yawa yana haifar da ƙarancin gajiya da rashin niyya ta jiki. Ta amfani da benci mai karkata, kuna samar da ingantaccen dandamali wanda ke kulle jikin jikin ku a wurin.
Wannan kwanciyar hankali yana ba ku damar mayar da hankali 100% na ƙoƙarin tunanin ku da na jiki akan kan deltoid na baya. Don kula da wuyan tsaka tsaki, kwantar da haƙar ku da sauƙi a saman saman benci ko kiyaye kallon ku a ƙasa kaɗan kafin benci.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye inline Dumbbell Reverse Fly mai maimaitawa
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Riƙe deltoid na baya yana samar da motsi yayin da trapezius na tsakiya · rhomboids · infraspinatus ke goyan bayan daidaitawa ɗaya daga maimaitawar farko zuwa ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da Dumbbell Reverse Fly kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Matsananciyar ja da baya
- Abin da kake gani
- Tsoka ruwan kafada tare a saman wakilin.
- Dalili mai yiwuwa
- Ƙoƙarin janye nauyin baya maimakon fita, shigar da rhomboids da tarkuna.
- Yadda ake gyarawa
- Yi tunani game da kai 'fadi' zuwa tarnaƙi. Ka yi tunanin kana ƙoƙarin taɓa bangon gefe tare da dumbbells.
Dago kirji
- Abin da kake gani
- Kirjin yana janyewa daga benci yayin da nauyin ya tashi.
- Dalili mai yiwuwa
- Yin amfani da nauyi mai nauyi da yawa, tilasta ƙananan baya don taimakawa.
- Yadda ake gyarawa
- Rage nauyi kuma tabbatar da cewa ƙirjin ku ya kasance cikin hulɗa da kushin a cikin duka saitin.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Dakatar Da Juya Juya Juya
Riƙe matsayi na sama na daƙiƙa 2-3 don gina ƙarfin isometric da haɓaka haɗin tunani da tsoka.
Juya Juya Hannu Mai Hannu Guda Daya
Yi motsi hannu ɗaya lokaci guda don mai da hankali sosai ga kowane kan deltoid na baya.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Ƙwaƙwalwar ƙudaje na juyawa suna da kyau don ƙare kafadu. Ba da fifikon tsari mai ƙarfi da ɗan lokaci mai sarrafawa.
Yawanci
Sau 2-3 a mako
Matsayin keɓewa mai mahimmanci don cikakken ci gaban kafada.
Ƙarar
3-4 na 15-20 reps
Mayar da hankali kan maimaitawa masu inganci da kiyaye tashin hankali akai-akai.
- Rike lanƙwasa mai laushi a cikin gwiwar hannu; kar a kulle su.
- Kada ku bari dumbbells su taɓa ƙasa don kiyaye tashin hankali akai-akai.
- Kula da kallon tsaka-tsaki don guje wa wuyan wuya.
Tambayoyin da ake yawan yi
Tsaki ko kamun kai?
Dukansu suna aiki da kyau. Gwaji don ganin wane riko ne ke ba ku damar jin ƙanƙanwar deltoid na baya sosai.
