Reverse Flys Ndiko Chimwe Chiitwa Chaunoda Kuti Uvandudze Mamiriro Ako

Zvemukati

• Revers Fly Kubatsira uye Misiyano
• Maitiro Ekuita Reverse Fly
• Ongororo ye

Iwe unogona kunge uchitoziva kuti yako tafura-troll yehupenyu haina mashiripiti kune hutano hwako. (Chime mukati neese "kugara ndiko kuputa kutsva" uye "tech mutsipa" zvataurwa izvozvi.)

Nepo iwe uchikwanisa kubuda nedesiki rakamira kana kutora mabhureki ekufamba, hapana zvakawanda zvaungaite nezve chokwadi chekuti iwe ungangoda minwe yako pane keyboard (uye / kana smartphone) kwemaawa mazhinji ezuva. Izvo iwe zvaunogona kuita, zvakadaro, zvinosanganisira kudzivirira maitiro mune ako maitiro kurwisa zvese izvo tafura yemuviri ~ bleh ~. Uye ndipo panobhururuka nhunzi (inonziwo nhunzi yekumashure, inoratidzwa pano neNYC-based murairidzi Rachel Mariotti) inopinda.

Revers Fly Kubatsira uye Misiyano

"Isu tiri vanhu vane hutongi hwekunze sezvo takagara kwezuva redu," anodaro Joey Thurman, nyanzvi yehutano uye wezvehutano uye munyori we 365 Hutano nekusimba Hacks Zvinogona Kuponesa Hupenyu Hwakoe. Uye zvese izvo kuvhima kumberi zvinozotungamira kune isina kumira zvakanaka. Iyo inobhururuka inodzokera kumashure, kune rumwe rutivi, inodzidzisa kumashure kwemuviri wedu, izvo zvichakubatsira iwe kuchengetedza zviri nani kumira. "Paunosimbisa mhasuru dzekumashure, senge muchiitwa ichi, hazvingobatsire iwe chete tarisa zvirinani uye umise muviri wako asiwo chengetedza matambudziko ako ekumashure mumugwagwa. "Kuita reverse flys kunonanga yako yepashure delts (kumashure mapendekete) pamwe neako rhomboids, trapezius, uye latissimus dorsi (kumashure) mhasuru.

Kwete chete inodzosera kubhururuka kunobatsira kuyera pamberi pechimiro chemberi chemabasa ako ezuva nezuva, asi ivo vanobatsira kupokana yakawanda yakawanda yekumberi-yakatarisana nekurovedza muviri kufamba. Semuenzaniso, mapikicha epafudzi, mapush-up, uye mabhenji anodhinda ese anoshanda kumberi kwemuviri wako. Kuita reverse flys pamwe chete nemamwe maekisesaizi aya kunobatsira kuchengetedza zvese zviri mugwara. (Ona: Zviitiko zvisere Kugadzirisa Kusawirirana Kwemuviri)

Kuti udzike pasi, kana kana iyo yakamira vhezheni yacho ichikuvadza musana wako wezasi, edza kurara wakatarisana (wakatarisana) pabhenji kana bhora rekurovedza muviri, anodaro Thurman. "Izvi zvinobvisa zvese zvekufungidzira kunze kwekufamba uye zvinogumira kukuvara. Inobatawo mhasuru zviri nani." Iwe unogona zvakare kuyedza kudzoreredza nhunzi ine yekudzivirira bhendi, tambo muchina, kana yakasarudzika reverse nhunzi muchina. Ramba uchifunga: Ichi chiitiko chine chekuita nekunanga iyo rakarurama tsandanyama, maringe nekusimba kuburikidza nazvo (se, toti, burpee). Tanga nezviremu zvidiki uye tora mafambiro usati wanetseka nezvekufambira mberi kune mamwe lbs.

Maitiro Ekuita Reverse Fly

A. Mira netsoka hudyu-hupamhi kupatsanura uye mabvi akapfava, wakabata mwenje dumbbell muruoko rumwe nerumwe nemativi. Hinji pazviuno nemabvi akapfava, rakapetana kumashure, uye risina kwazvakarerekera mutsipa, wakazendamira torso kumberi ingangoita 45 degrees. Rega maoko aturike akananga pazasi pemapfudzi, michindwe yakatarisana mukati kuti utange.

B. Kuchengeta yakakosha kubatanidzwa nekuchengetedza kukombama kudiki mumakona, exhale uye simudza zvimisikidzo kumusoro padivi mukutenderera kwakakura kusvika vasvika pakukwira kwepafudzi. Tarisa pakusvina mapendekete epafudzi pamwechete.

C. Imbomira kumusoro, wobva wafemera mukati uye zvishoma nezvishoma udzikise madhiri ekudzokera kunzvimbo yekutanga.

Reverse Fly Fomu Mazano

• Usasvetuke kana kushandisa simba kuti uremu hukwire. Pane kudaro, famba zvishoma nezvishoma uye zvinodzorwa munzira yekukwira nekudzika.
• Ramba uchidzoka kumashure (kwazvakarerekera) panguva yese kufamba. Kutenderedza musana kuchaisa kushushikana kwakawanda pachiuno chako (kuzasi kumashure).

Ongororo ye