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Supine Reverse Fly

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Nqeeb Ib hliLub neeg qhov kawg ma no.
Cov khoom sivCable
Ib tej VajDeltoid Posterior
Ib tej Vaj themDeltoid Lateral, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Supine Reverse Fly

Lub Supine Reverse Fly yog ib qho kev tawm dag zog lub cev uas feem ntau tsom rau cov leeg ntawm sab nraub qaum, lub xub pwg nyom, thiab hauv siab, txhawb nqa lub cev zoo thiab lub cev lub zog. Qhov kev tawm dag zog no zoo meej rau cov tib neeg ntawm txhua qib kev qoj ib ce, tshwj xeeb yog cov uas tab tom nrhiav txhim kho lawv lub cev lub zog thiab ruaj khov. Kev koom tes hauv qhov kev tawm dag zog no tuaj yeem pab txhim kho cov leeg nqaij, txhawb lub cev kom zoo dua qub, thiab pab tiv thaiv cov leeg tsis sib xws thiab cuam tshuam txog kev raug mob.

Qhia txog: Lub thibkis Step-by-Step Supine Reverse Fly

  • Tuav lub dumbbell nyob rau hauv txhua txhais tes nrog koj txhais tes txuas ncaj nraim mus rau lub qab nthab, xibtes tig rau ib leeg.
  • Maj mam txo koj ob txhais caj npab tawm mus rau koj ob sab hauv qhov dav arc, ua kom lawv ncaj tab sis tsis kaw, kom txog thaum lawv sib npaug nrog hauv pem teb.
  • Nquag ib pliag rau hauv qab ntawm qhov txav, tom qab ntawd maj mam tsa koj txhais tes rov qab mus rau qhov chaw pib.
  • Rov ua qhov kev txav no rau koj qhov kev xav tau ntawm kev rov ua dua, ua kom muaj kev tswj hwm thiab qeeb zog thoob plaws hauv kev tawm dag zog.

Nruab ntxaug ntawv Supine Reverse Fly

  • **Controlled Movement**: Txo qhov hnyav ntawm qhov dav arc kom txog thaum lawv nyob rau theem nrog koj lub xub pwg nyom. Khaws koj lub luj tshib me ntsis kom tsis txhob straining koj cov pob qij txha. Tom qab ntawd, tsa qhov hnyav rov qab mus rau qhov chaw pib. Lub zog yuav tsum tau qeeb thiab tswj, tsis ceev thiab jerky.
  • ** Koom koj cov leeg**: Nco ntsoov koom nrog koj lub hauv siab, lub xub pwg nyom, thiab nraub qaum thaum ua kev tawm dag zog. Qhov no yuav pab koj kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog thiab zam kev tsis tsim nyog ntawm koj txhais tes thiab dab teg.
  • ** Tsis txhob overloading **: Xaiv qhov hnyav uas nyuaj tab sis tswj tau. Overloading tuaj yeem ua rau daim ntawv tsis raug thiab muaj peev xwm raug mob. Nws

Supine Reverse Fly FAQs

Tuaj nov cuag Supine Reverse Fly?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Supine Reverse Fly ce. Txawm li cas los xij, lawv yuav tsum pib nrog qhov hnyav hnyav lossis txawm tias tsis muaj qhov hnyav tag nrho kom ntseeg tau tias lawv siv daim ntawv raug thiab tiv thaiv kev raug mob. Raws li nrog ib qho kev tawm dag zog tshiab, nws raug pom zoo kom muaj tus kws qhia lossis tus neeg paub txog ua qauv qhia ua ntej. Nws tseem ceeb heev uas yuav tsum tau mloog koj lub cev thiab tsis txhob thawb nrawm dhau. Yog tias muaj mob lossis tsis xis nyob thaum lub sijhawm ua haujlwm, nws yuav tsum tau nres tam sim ntawd txhawm rau tiv thaiv kev raug mob.

Yuav ua li cas kev sau ntawv tso? Supine Reverse Fly?

  • Bent-over Reverse Fly: Qhov kev hloov pauv no tau ua nyob rau hauv txoj haujlwm khoov-tshaj, uas tso cai rau koj los koom nrog koj sab nraub qaum thiab hamstrings thaum ua kev tawm dag zog.
  • Standing Reverse Fly: Hauv qhov kev hloov pauv no, koj ua qhov kev tawm dag zog thaum sawv, uas yuav tsum muaj kev sib npaug ntau dua thiab kev koom tes tseem ceeb.
  • Ib Caj Npab Rov Qab Fly: Qhov kev hloov pauv no suav nrog kev tawm dag zog ib sab caj npab ntawm ib lub sijhawm, uas tuaj yeem pab daws cov leeg nqaij tsis txaus.
  • Seated Reverse Fly: Qhov kev hloov no yog ua thaum zaum ntawm lub rooj ntev zaum, uas tso cai rau kev ruaj khov thiab tswj tau ntau dua thaum lub sijhawm ua haujlwm.

Yuav ntawm li cas kev caij kab mob los tso tso Supine Reverse Fly?

  • Bent-Over Rows: Qhov kev tawm dag zog no tseem tsom rau cov leeg nraub qaum, zoo ib yam li Supine Reverse Fly, tab sis nrog rau qhov tseem ceeb dua ntawm latissimus dorsi thiab rhomboids. Muaj zog lats thiab rhomboids tuaj yeem txhim kho qhov ua tau zoo ntawm Supine Reverse Fly los ntawm kev muab lub hauv paus ruaj khov los ntawm cov leeg lub xub pwg nyom tuaj yeem ua haujlwm.
  • Overhead Lub xub pwg nyom: Qhov kev tawm dag zog no tsom rau cov leeg nqaij deltoid, uas kuj tau ua haujlwm thaum lub sijhawm Supine Reverse Fly. Los ntawm kev ntxiv dag zog rau cov leeg no hauv ib lub dav hlau sib txawv ntawm kev txav, koj tuaj yeem ua kom lub xub pwg nyom thiab lub zog tag nrho, txhim kho cov txiaj ntsig ntawm Supine Reverse Fly.

Cov ntawv cov tuam tsev muaj kev khiav Supine Reverse Fly

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