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Kukana Fly

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMbendelo
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
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Ukuxhumana kwe Kukana Fly

The Decline Fly ndi ntchito yophunzitsira mphamvu yomwe imayang'ana kwambiri minofu ya m'munsi ya chifuwa, komanso kugwirizanitsa mapewa ndi triceps. Ndizoyenera anthu pamilingo yonse yolimbitsa thupi omwe akuyang'ana kuti awonjezere tanthauzo lachifuwa komanso kulimba kwa thupi lonse. Kuphatikizira Decline Fly muzochita zanu zolimbitsa thupi kungathandize kulimbitsa thupi, kaimidwe, ndi kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukana Fly

  • Kwezani manja anu mokwanira, ndi kupinda pang'ono m'zigongono kuti muchepetse kupsinjika kwa mafupa anu, ndipo gwirani ma dumbbells pamwamba pa chifuwa chanu ndi manja anu kuyang'anizana.
  • Pang'onopang'ono tsitsani ma dumbbells mu arc yayikulu, ndikusunga zigongono zanu pang'ono, mpaka mutamva kutambasula pachifuwa chanu.
  • Imani kaye kamphindi pamene manja anu ali ofanana pansi, ndiye gwiritsani ntchito minofu ya pachifuwa yanu kukoka zolemerazo mmwamba mofanana.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono ndikuwongolera kuti mugwire bwino minofu yanu ya pachifuwa.

Izinto zokwenza Kukana Fly

  • **Mawonekedwe Olondola**: Gona pansi pa benchi ndi mapazi anu molimba pansi. Gwirani ma dumbbells pamwamba pa chifuwa chanu ndi manja anu kuyang'anizana. Pitirizani kupindika pang'ono m'zigongono zanu kuti musapumitse mafupa anu. Cholakwika chofala apa ndikutseka zigongono kapena kugwiritsa ntchito mikono kukweza zolemera, zomwe zingayambitse kuvulala ndi maphunziro osagwira ntchito. Kusunthaku kuyenera kuchokera pamapewa ndi pachifuwa, osati m'manja.
  • **Kuyenda Koyendetsedwa**: Tsitsani ma dumbbells mu arc yayikulu mpaka mutamva kutambasula pachifuwa chanu. Onetsetsani kuti mukuchita izi mwapang'onopang'ono komanso mwadongosolo. Cholakwika chofala ndikulola kuti zolemera zigwe mofulumira, zomwe zingayambitse kuvulala kwa mapewa.
  • **Pewani

Kukana Fly Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukana Fly?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline Fly, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka ndikuyang'ana pakupanga mawonekedwe kuti musavulale. Zochita izi zimayang'ana kumunsi kwa minofu ya pachifuwa. Ndibwino kuti mukhale ndi mphunzitsi kapena munthu wodziwa zambiri kuti azitsogolera pamene oyamba kumene akuchita izi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukana Fly?

  • Cable Decline Fly: Kusiyanaku kumagwiritsa ntchito makina opangira chingwe, kumapereka kukangana kosalekeza pakuyenda konse komwe kungayambitse kuwonjezereka kwa minofu.
  • Resistance Band Decline Fly: Kusinthaku kumagwiritsa ntchito magulu otsutsa, omwe angakhale njira yabwino kwa iwo omwe alibe mwayi wopeza zolemera kapena masewera olimbitsa thupi.
  • Kuuluka kwa Ntchentche ya Mkono Imodzi: Kusintha kumeneku kumachitika mkono umodzi panthawi, zomwe zingathandize kuzindikira ndi kukonza kusalinganika kulikonse pakati pa kumanzere ndi kumanja.
  • Incline Push-up Fly: Kusiyanaku kumaphatikiza kutsika kwa ntchentche ndi kukankhira mmwamba, ndikuwonjezera chinthu chamagulu osunthika kuti chiwongolere magulu ambiri aminyewa.

Izinto zokufunda ezishisa ezivumelekile Kukana Fly?

  • Mapush-ups amaphatikizanso ndi Decline Fly pogwiritsa ntchito magulu a minofu yofananira, koma mwanjira ina, kupereka kulimbitsa thupi kokwanira mwakuchita minofu ya pachifuwa, ma triceps, ndi mapewa pamayendedwe apawiri.
  • Dumbbell Pullover ndi ntchito ina yomwe imakwaniritsa Decline Fly. Sizimangoyang'ana minofu ya pachifuwa komanso imagwiritsa ntchito lats ndi triceps, motero kulimbikitsa mphamvu zonse zam'mwamba za thupi ndi mphamvu zomwe zingapangitse ntchito mu Decline Fly.

Amaxabiso angamahlekwane kanye Kukana Fly

  • "Cable Decline Fly Workout"
  • "Zochita pachifuwa ndi chingwe"
  • "Kulimbitsa thupi kwa chingwe pachifuwa chapansi"
  • "Decline Fly cable exercise"
  • "Maphunziro amphamvu pachifuwa"
  • "Zochita pachifuwa cha chingwe"
  • "Decline Fly njira ndi chingwe"
  • "Kulimbitsa thupi m'chifuwa ndi chingwe"
  • "Zochita zolimbitsa thupi pachifuwa"
  • "Momwe mungachitire Decline Fly ndi chingwe"