Dumbbell Liing Pullover akan Kwallon motsa jiki

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Latissimus Dorsi, Levator Scapulae, Teres Major, Triceps Brachii

Sakonni ga Dumbbell Liing Pullover akan Kwallon motsa jiki

Dumbbell Liing Pullover on Exercise Ball wani motsa jiki ne wanda ya fi dacewa da tsokoki na ƙirji, baya, da kafadu, yayin da yake shiga ainihin da inganta daidaito. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan 'yan wasa, waɗanda ke neman haɓaka ƙarfin jikinsu na sama da kwanciyar hankali. Haɗa wannan motsa jiki a cikin yanayin motsa jiki na yau da kullun na iya taimakawa wajen haɓaka tsoka, haɓaka matsayi, da haɓaka daidaituwar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Liing Pullover akan Kwallon motsa jiki

• Yi tafiya a hankali a ƙafafunku gaba, kuna mirgina kwallon har sai bayan baya da kafadun ku kawai suna hutawa a kai, jikin ku yana kafa gada tare da ɗaga hips ɗin ku.
• Mika hannuwanku sama da ƙirjin ku, kuna ɗan lanƙwasa a gwiwar hannu da dumbbell daidai da ƙasa.
• Rage dumbbell a kai da kuma bayan kan ku har sai hannayen ku na sama sun yi layi tare da jikin ku, yin numfashi yayin da kuke yin haka.
• Ja da dumbbell baya zuwa matsayi na farko a sama da kirjin ku, yin numfashi yayin da kuke yin haka, don kammala aikin motsa jiki ɗaya.

Lajin Don yi Dumbbell Liing Pullover akan Kwallon motsa jiki

• Dumbbell Grip: Rike dumbbell da hannaye biyu, kunsa hannayenku a kusa da hannun kuma tafukan ku suna fuskantar sama. Ya kamata a riƙe dumbbell a cikin siffar lu'u-lu'u da hannayenku. Ka guji riƙe dumbbell tare da sako-sako da riko, saboda yana iya zamewa kuma yana haifar da rauni.
• Motsi Mai Sarrafa: Yayin da kuke runtse dumbbell a kan ku, kiyaye hannayenku dan lankwasa a gwiwar hannu. Rage nauyi a cikin motsi mai sarrafawa har sai hannayen ku na sama sun dace da jikin ku. Guji motsin motsi ko zubar da dumbbell da sauri, wanda zai iya haifar da ciwon tsoka ko rauni.
• Fasahar Numfashi: Numfashi yayin da kuke sauke dumbbell da numfashi

Dumbbell Liing Pullover akan Kwallon motsa jiki Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Liing Pullover akan Kwallon motsa jiki?

Ee, masu farawa zasu iya yin Dumbbell Liing Pullover akan Kwallon Motsa jiki. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar kowane motsa jiki, yana da mahimmanci don dumama sosai kafin farawa kuma a kwantar da hankali daga baya. Idan ba ku da tabbas game da yadda ake yin wannan darasi, zai zama da fa'ida ku tambayi mai horo na sirri ko ƙwararrun motsa jiki don jagora don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Dumbbell Liing Pullover akan Kwallon motsa jiki?

• Dumbbell Lying Pullover akan Flat Bench: Maimakon wasan motsa jiki, wannan sigar tana amfani da benci mai faɗi, yana samar da tsayayyen dandamali don mai da hankali kan motsin jan hankali.
• Single-Arm Dumbbell Liing Pullover on Exercise Ball: Wannan sigar tana amfani da hannu ɗaya kawai a lokaci ɗaya, wanda zai iya taimakawa wajen ware da kuma mai da hankali kan tsokoki a kowane hannu daban-daban.
• Dumbbell Liing Pullover tare da Resistance Makada akan Ƙwallon Motsa jiki: Ƙara makaɗaɗɗen juriya zuwa wannan darasi na iya ƙara wahala da samar da ci gaba da tashin hankali a cikin motsi.
• Dumbbell Kwance Pullover tare da Ƙafar Ƙafa akan Ƙwallon Motsa jiki: Wannan sigar ta ƙunshi ɗaga ƙafa a lokaci guda da abin jan, yana ƙara haɗin gwiwa da ƙananan jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Liing Pullover akan Kwallon motsa jiki?

• Stability Ball Push-Ups: Wannan motsa jiki yana cike da Dumbbell Lying Pullover kamar yadda kuma yake haɗa kirji, kafadu, da triceps, amma ya haɗa da amfani da ƙwallon motsa jiki ta wata hanya dabam, yana taimakawa wajen inganta daidaito da ƙarfin zuciya yayin aiki iri ɗaya. kungiyoyin tsoka.
• Dumbbell Flyes on Exercise Ball: Wannan motsa jiki yana cike da Dumbbell Liing Pullover ta hanyar yin niyya ga tsokoki na kirji da gaban kafadu, kama da juzu'i, amma a cikin motsi daban-daban, wanda ke taimakawa wajen inganta ƙarfin tsoka da sassauci.