Kebul Wurin zama Pullover

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.

Sakonni ga Kebul Wurin zama Pullover

Cable Seated Pullover wani motsa jiki ne mai dacewa wanda da farko ke kaiwa tsokoki a baya, kafadu, da hannaye, haɓaka ƙarfi da haɓaka yanayin jiki. Ya dace da kowa, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan dacewa daban-daban. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ayyukan motsa jiki, haɓaka haɓakar tsoka, da haɓaka ƙarfin jikinsu na sama.

Yanayinta: tsammanin nuni a nuni Kebul Wurin zama Pullover

• Zauna a kan benci yana fuskantar na'ura, ɗauki sandar ko rike da hannaye biyu, sa'an nan kuma karkata baya kadan kuma ka ajiye ƙafafunka a ƙasa don kwanciyar hankali.
• Tare da mika hannunka kai tsaye a gabanka da ɗan lanƙwasa a gwiwar hannu, ja sandar ƙasa zuwa cikin cikinka ta amfani da tsokoki na baya da kafada.
• Riƙe wannan matsayi na ɗan lokaci, sannan a hankali mayar da sandar zuwa wurin farawa, tabbatar da cewa kun ci gaba da sarrafa motsi a kowane lokaci.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Kebul Wurin zama Pullover

• Riko Mai Kyau: Riƙe hannun da hannaye biyu ta amfani da riƙon hannu. Ya kamata hannuwanku su kasance da faɗin kafaɗa. Ka guji kama hannun sosai saboda hakan na iya haifar da ƙunci a wuyan hannu. Madadin haka, mayar da hankali kan amfani da lats ɗin ku don ja nauyi.
• Motsi Mai Sarrafa: Lokacin yin juyi, tabbatar cewa motsin ku yana jinkiri kuma ana sarrafa shi. A guji firgita ko yin amfani da kuzari don ja nauyi, saboda wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• Cikakkun Motsi: Tabbatar da cire kebul ɗin gabaɗaya har sai hannayenku sun yi daidai da ƙasa, sannan ku koma wurin farawa. Wannan cikakken kewayon motsi yana taimakawa don haɓaka fa'idodi

Kebul Wurin zama Pullover Tambayoyin Masu Nuna

Shi beginners za su iya Kebul Wurin zama Pullover?

Ee, masu farawa zasu iya yin motsa jiki na Cable Seated Pullover. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Wannan motsa jiki yana kai hari ga tsokoki a baya, musamman latissimus dorsi, da kuma kafadu da triceps.

Me ya sa ya wuce ga Kebul Wurin zama Pullover?

• Bent-over Cable Pullover: Maimakon zama, sai ka tsaya ka lanƙwasa kadan, kana jan kebul ɗin zuwa jikinka daga babban abin jan hankali.
• Miƙewar Hannu Mai Madaidaici: Wannan bambancin yana amfani da injin kebul amma kuna tsaye a tsaye kuma ku ja kebul ɗin ƙasa zuwa cinyoyinku tare da hannunku madaidaiciya.
• Resistance Band Pullover: Wannan bambancin yana amfani da band ɗin juriya maimakon injin kebul, kuma ana iya yin shi ko dai a zaune ko a tsaye.
• Ƙwallon Ƙwallon Ƙarfafawa: Wannan bambancin ya haɗa da kwanciya tare da baya a kan ƙwallon kwanciyar hankali da amfani da dumbbell ko na'ura na USB, ƙara wani abu na ma'auni da kwanciyar hankali ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Kebul Wurin zama Pullover?

• Tricep Pushdowns: Wannan motsa jiki yana cike da Cable Seated Pullover ta hanyar mai da hankali kan triceps, waɗanda tsokoki ne na biyu da ake amfani da su a cikin juzu'i. Ƙarfafa waɗannan tsokoki na iya haɓaka aikinku da kwanciyar hankali yayin ja da baya.
• Lat Pulldowns: Wannan motsa jiki yana cike da Cable Seated Pullover kamar yadda kuma yake kaiwa latissimus dorsi, wanda shine rukunin tsoka na farko da aka yi aiki a cikin ja. Ta hanyar yin aiki da wannan tsoka daga kusurwoyi daban-daban, za ku iya cimma cikakkiyar motsa jiki na baya.