Front Rise da Pullover

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Deltoid Lateral, Latissimus Dorsi, Serratus Anterior, Teres Major, Triceps Brachii

Sakonni ga Front Rise da Pullover

The Front Raise da Pullover babban motsa jiki ne wanda ke kaiwa hari da ƙarfafa ƙungiyoyin tsoka daban-daban, gami da kafadu, ƙirji, da baya. Wannan motsa jiki yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi don ɗaukar matakan dacewa daban-daban. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙarfin jiki na sama, haɓaka sautin tsoka, da inganta matsayi mafi kyau.

Yanayinta: tsammanin nuni a nuni Front Rise da Pullover

• Tsayawa jikin jikinka a tsaye, ɗaga dumbbells zuwa gaba yayin da ɗan lanƙwasa gwiwar gwiwarka da kiyaye hannayenka kadan kamar ana zuba ruwa a cikin gilashin har sai hannayenka sun dan yi sama da ƙasa daidai da ƙasa.
• Riƙe matsayi na saman kwangila na daƙiƙa sannan a hankali rage ma'aunin nauyi baya zuwa wurin farawa.
• Bayan kammala Ƙirar gaba, kwanta akan benci tare da dumbbell a kowane hannu wanda aka mika sama da ƙirjin ku don Pullover.
• Tsayar da hannunka dan lankwasa a gwiwar hannu, rage ma'aunin nauyi a cikin motsi na madauwari a bayan kai har sai hannayenka sun yi daidai da gangar jikinka.
• Ja hannunka baya zuwa wurin farawa yayin da kake matse tsokar ƙirjin ka da numfashi. Maimaita wannan don adadin maimaitawa.

Lajin Don yi Front Rise da Pullover

• **Motsi Mai Sarrafawa**: Guji motsi ko motsi. Yin waɗannan darussan da sauri na iya haifar da rauni kuma yana rage tasirin su. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan kuma zai taimaka wajen shigar da tsokoki yadda ya kamata.
• ** Numfashi ***: Numfashin da ya dace yana da mahimmanci yayin waɗannan motsa jiki. A cikin Hawan gaba, fitar da numfashi yayin da kuke ɗaga ma'aunin nauyi

Front Rise da Pullover Tambayoyin Masu Nuna

Shi beginners za su iya Front Rise da Pullover?

Ee, mafari tabbas za su iya yin Horon Raise da Pullover. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan ana ba da shawarar samun jagora daga mai horar da motsa jiki ko gwani da farko don tabbatar da cewa kuna yin atisayen daidai. Kamar yadda yake tare da kowane sabon tsarin motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali suna ƙara ƙarfi yayin da ƙarfinsu da jimiri suke haɓaka.

Me ya sa ya wuce ga Front Rise da Pullover?

• Cable Front Tasowa: Don wannan bambancin, kuna amfani da na'ura mai ƙarancin jan hankali maimakon dumbbells, wanda ke ba da tashin hankali akai-akai a cikin motsi, mai yuwuwar haifar da kunna tsoka.
• Daya-hannu na gaba aya: wannan bambance-bambancen da ya shafi ɗaga hannu guda ɗaya a lokaci guda, wanda zai iya taimakawa wajen mai da hankali kan haɓakar tsoka ta mutum da haɓaka kowane rashin daidaituwa na tsoka ɗaya da inganta kowane rashin ingancin tsoka ɗaya da inganta kowane rashin ingancin tsoka daban da inganta kowane rashin ingancin tsoka daban da inganta kowane rashin ingancin tsoka daban da inganta kowane rashin ingancin tsoka daban da inganta kowane rashin ingancin tsoka daban da inganta kowane rashin ingancin tsoka daban da inganta kowane rashin ingancin tsoka.
• Ƙunƙasa Bench Pullover: Wannan bambancin ya haɗa da kwanciya a kan benci mai karkata, wanda ke canza kusurwar motsi kuma yana kaiwa sassa daban-daban na baya da kafada.
• Madaidaicin-Arm Dumbbell Pullover: Wannan bambance-bambancen ya haɗa da kiyaye hannayenku madaidaiciya a duk lokacin motsi, wanda zai iya taimakawa wajen ƙaddamar da lats da triceps yadda ya kamata.

Me suna da abin da ya sanya ɗaukehawa ga Front Rise da Pullover?

• Lateral tudun: Wannan makamanta a gaban farko, a gefe na gaba yana aiki akan tsokoki na deltooid, amma yana mai da hankali sosai a gefe ko ɓangaren kafada. Wannan yana tabbatar da daidaituwar haɓakar tsokoki na kafada, inganta aikin Front Raises.
• Tricep Dips: Tricep Dips na iya haɗawa da Pullovers yayin da duka motsa jiki ke haɗa triceps da tsokoki na ƙirji. Duk da yake Pullovers da farko suna kai hari ga lats, suna kuma aiki da triceps da ƙirji zuwa ɗan ƙaramin ƙarfi, kuma Tricep Dips na iya taimakawa ƙarfafa waɗannan tsokoki na biyu, haɓaka tasirin Pullovers gabaɗaya.