Dumbbell Pullover akan Kwallon motsa jiki

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙayan zuba, Baddalu naɗa biyu

Sakonni ga Dumbbell Pullover akan Kwallon motsa jiki

Dumbbell Pullover akan Ƙwallon Motsa jiki wani motsa jiki ne wanda ya fi dacewa da ƙirji, baya, da tsokoki na tsakiya, yana haɓaka ƙarfin jiki da kwanciyar hankali gaba ɗaya. Ya dace da daidaikun mutane a tsaka-tsaki ko ci-gaba matakan motsa jiki waɗanda ke son ƙara sautin tsoka da ƙarfi. Mutane na iya so su yi wannan motsa jiki kamar yadda ba wai kawai yana inganta matsayi da sassauci ba, amma kuma yana taimakawa wajen inganta aikin a cikin sauran ayyukan motsa jiki da ayyukan yau da kullum.

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

• Riƙe dumbbell da hannaye biyu, miƙe hannuwanku kai tsaye zuwa rufi.
• Tsayawa hannunka madaidaiciya, sannu a hankali rage dumbbell a kan ka har sai biceps ɗinka yana kusa da kunnuwanka, ko kuma ka ji shimfiɗa a cikin ƙirjinka ko lats.
• Dakata na ɗan lokaci a ƙasan motsi, sannan ɗaga dumbbell baya zuwa wurin farawa ta amfani da ƙirjin ku da tsokoki na lat.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da ci gaba da ɗaga hips ɗin ku kuma jigon ku ya shiga cikin motsa jiki.

Lajin Don yi Dumbbell Pullover akan Kwallon motsa jiki

• **Madaidaicin Riko ***: Rike dumbbell da hannaye biyu, ku nannade hannuwanku a kusa da abin hannu da yatsun ku a saman. Ya kamata tafin hannunka su kasance suna fuskantar sama. Wannan riko yana ba da damar mafi kyawun sarrafa dumbbell kuma yana hana shi daga zamewa yayin motsa jiki.
• **Motsi Mai Sarrafa**: Yayin da kuke runtse dumbbell a kan ku, kiyaye hannayenku dan lankwasa a gwiwar hannu. Rage nauyi a hankali, motsi mai sarrafawa har sai manyan hannayen ku sun dace da jikin ku. Ka guje wa kuskuren gama gari na sauke nauyi da sauri ko rage shi da nisa, wanda zai iya raunana kafadu.
• ** Shiga Jigon ku ***: A duk lokacin motsa jiki, kiyaye abs

Dumbbell Pullover akan Kwallon motsa jiki Tambayoyin Masu Nuna

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

Ee, masu farawa zasu iya yin Dumbbell Pullover akan motsa jiki na Kwallon motsa jiki. Duk da haka, yana da mahimmanci don farawa da nauyin nauyi don tabbatar da tsari mai kyau kuma don kauce wa rauni. Hakanan ana ba da shawarar samun wani ya gan ku ko ya jagorance ku ta hanyar motsa jiki da farko har sai kun sami rataya. Koyaushe tuna cewa kiyaye daidaitaccen tsari ya fi mahimmanci fiye da nauyin dumbbell. Hakanan, idan kuna da kowane yanayi na lafiya ko raunin da ya faru, tuntuɓi likita ko ƙwararrun ƙwararrun motsa jiki kafin fara kowane sabon tsarin motsa jiki.

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

• Dumbbell Pullover mai hannu-da-hannu akan Kwallon motsa jiki: A cikin wannan bambancin, kuna yin motsa jiki hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen magance duk wata rashin daidaituwar tsoka.
• Dumbbell Pullover tare da ɗaga ƙafar ƙafa akan ƙwallon motsa jiki: Wannan bambance-bambancen ya haɗa da ɗaga ƙafa a cikin motsin ja, yana ƙara ƙarin ƙalubale ga tsokoki na asali.
• Dumbbell Pullover with Resistance Band on Exercise Ball: Wannan bambance-bambancen ya ƙunshi yin amfani da band ɗin juriya baya ga dumbbell, ƙara juriya da kuma sa motsa jiki ya zama ƙalubale.
• Dumbbell Pullover tare da Hip Thrust akan Kwallon motsa jiki: Wannan bambancin yana ƙara ƙaddamar da hips a cikin motsin motsa jiki, wanda ke kai hari ga glutes da hamstrings ban da tsokoki na sama da aka yi aiki a cikin ma'auni.

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

• Exercise Ball Push-Ups: Wannan yana cike da Dumbbell Pullover ta hanyar aiki akan ƙungiyoyin tsoka iri ɗaya - ƙirji, triceps, da kafadu - amma daga wani kusurwa daban, ta yadda za a tabbatar da cewa duk sassan waɗannan tsokoki sun yi aiki.
• Stability Ball Dumbbell Fly: Wannan motsa jiki ya cika Dumbbell Pullover akan Kwallon motsa jiki ta hanyar yin niyya ga ƙirji da tsokoki na kafada, amma tare da mai da hankali kan ƙananan pectoralis da deltoids, yana taimakawa wajen ƙarfafa ƙarfi da daidaito a cikin jiki na sama.