قفسه سینه سیم‌کش از وسط

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The Middle Fly is a targeted exercise that primarily strengthens the chest and shoulder muscles, while also engaging the core and improving overall upper body strength. This exercise is ideal for fitness enthusiasts of all levels, from beginners to advanced, who are looking to enhance their pectoral muscle definition and shoulder stability. Someone would want to do the Middle Fly because it not only improves muscle tone and strength, but also promotes better posture and can aid in injury prevention.

مراحل اجرا

1. Keeping your torso stationary, lift the weights to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until your arms are parallel to the floor.
2. Exhale as you perform this movement and pause for a second at the top.
3. Slowly lower the weights back down to the starting position while inhaling.
4. Repeat this movement for the recommended amount of repetitions.

نکات

• Control the Movement
  Avoid the common mistake of using momentum to swing the weights up and down. Instead, control the movement all the way through. Lift the weights out to your sides until they're level with your shoulders, then slowly lower them back down. This controlled motion will ensure you're effectively working your muscles and not risking injury.
• Weight Selection
  Choose a weight that allows you to complete your sets with good form. Many people make the mistake of using too heavy weights, which can lead to improper form and potential injury. If you can't maintain form, or if you feel strain in your neck or back, the weights are probably