Barbell Pullover

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Pullover

Barbell Pullover wani motsa jiki ne na horo mai ƙarfi wanda ke da alhakin tsokoki a cikin kirji da baya, ciki har da lats, triceps, da pectorals. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya gyara shi cikin sauƙi don dacewa da matakin motsa jiki. Mutane da yawa na iya zaɓar wannan motsa jiki saboda ba wai kawai inganta ƙarfin jiki na sama da sassauci ba, amma kuma yana taimakawa wajen haɓaka matsayi da daidaita haɗin gwiwar kafada.

Yanayinta: tsammanin nuni a nuni Barbell Pullover

• Tsayar da hannunka madaidaiciya da kuma gwiwar gwiwar gwiwarka kadan, sannu a hankali rage girman barbell a kan ka har sai hannayenka sun yi daidai da jikinka kuma sun yi daidai da kasa.
• Dakata na ɗan lokaci a wannan matsayi, jin shimfiɗa a cikin ƙirjin ku da lats.
• Sa'an nan, ta yin amfani da ƙirjinka da lats, ja ƙwanƙwasa baya zuwa wurin farawa sama da ƙirjinka.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa yayin da kuke kula da barbell a cikin duka motsin.

Lajin Don yi Barbell Pullover

• Motsi Mai Sarrafa: Rage ƙararrawar a hankali a cikin baka a bayan kai yayin da kake riƙe hannunka. Ka dakata lokacin da hannunka na sama ke cikin layi tare da gangar jikinka, sannan dawo da barbell ɗin zuwa wurin farawa a cikin sannu-sannu, tsarin sarrafawa. A guji yin gaggawar motsi ko yin amfani da kuzari don karkatar da barbell, saboda wannan na iya haifar da ciwon tsoka kuma ba zai yi nisa da tsokar da ake so ba.
• Kiyaye Hannunku Miƙe: Kuskure ɗaya na gama gari shine lanƙwasa hannu yayin motsi. Yi ƙoƙarin kiyaye hannayenku a madaidaiciya gwargwadon yiwuwa a duk lokacin motsa jiki, lanƙwasa kawai a gwiwar hannu kaɗan idan ya cancanta. Wannan zai taimaka wa mafi kyawun manufa ga lats da ƙirji

Barbell Pullover Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Pullover?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Pullover, amma yana da mahimmanci don farawa da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. Wannan motsa jiki da farko yana kaiwa tsokoki a kirji da baya, amma kuma yana aiki da kafadu da triceps. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da kuka sami kwanciyar hankali da motsi.

Me ya sa ya wuce ga Barbell Pullover?

• Bent-Arm Barbell Pullover: A cikin wannan sigar, kuna riƙe hannayenku a lanƙwasa a kusurwar digiri 90 a duk lokacin motsi, wanda zai iya taimakawa wajen haɓaka triceps.
• Rage Barbell Pullover: Ana yin wannan bambancin akan benci mai raguwa, wanda ke canza kusurwar motsa jiki kuma zai iya ƙara ƙarin girmamawa ga ƙananan ɓangaren kirji da lats.
• Cable Pullover: Maimakon barbell, wannan bambance-bambancen yana amfani da na'ura na USB, yana ba da tashin hankali akai-akai a cikin motsi, da kuma ba da damar wani abin motsa jiki daban-daban ga tsokoki.
• Kwanciyar hankali ball barck pullover: Wannan bambance-bambancen ya haɗa ballo a maimakon benci, wanda ya shiga daidaita da kwanciyar hankali yayin yin fatar ido.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Pullover?

• Tricep Dips kuma yana haɓaka Barbell Pullovers saboda ba wai kawai ƙarfafa triceps ba ne, waɗanda tsokoki na biyu ne waɗanda ke aiki a cikin abubuwan jan hankali, amma kuma suna shiga ƙirji da kafadu, suna haɓaka ƙarfin jiki gaba ɗaya.
• Bent-Over Row wani motsa jiki ne wanda ya dace da Barbell Pullover, yayin da yake kai hari ga tsokoki na baya, musamman latissimus dorsi, wanda kuma yake aiki a lokacin janyewa, yana inganta daidaitaccen motsa jiki na sama.