Pullover

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

Sakonni ga Pullover

The Pullover wani nau'i ne na motsa jiki wanda ke da alhakin tsokoki na kirji da baya, yana taimakawa wajen inganta ƙarfi, sassauci, da matsayi. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya canza shi don dacewa da matakan motsa jiki daban-daban. Mutane na iya zaɓar wannan motsa jiki saboda ba wai kawai yana haɓaka ma'anar tsoka da haɓaka ƙarfin jiki na sama ba, har ma yana taimakawa wajen haɓaka kwanciyar hankali da hana rauni.

Yanayinta: tsammanin nuni a nuni Pullover

• Riƙe dumbbell tare da hannaye biyu a sama da ƙirjin ku, ya kamata hannayenku su kasance cikakke kuma ya kamata tafin hannunku suna fuskantar sama.
• Sannu a hankali rage dumbbell baya a kan ka yayin da kake riƙe hannunka a mike, har sai sun yi daidai da ƙasa.
• Rike wannan matsayi na ɗan lokaci don jin shimfiɗa a cikin ƙirjin ku da lats.
• Bayan haka, yi amfani da ƙirjin ku da lats don ja da dumbbell a kan kirjin ku, komawa zuwa wurin farawa.

Lajin Don yi Pullover

• **Madaidaicin riko:** Riƙe dumbbell ko ƙararrawa da hannaye biyu, tafin hannu suna fuskantar sama, da mika hannu gaba ɗaya. Rikon hannunku yakamata ya kasance amintacce amma kada ya wuce gona da iri don gujewa damuwa mara amfani a wuyan hannu. Kuskure na yau da kullun shine riƙe nauyi tare da riko mara kyau, wanda zai iya haifar da faduwa nauyi ko sigar da ba ta dace ba.
• **Motsi Mai Sarrafawa:** Rage nauyi a hankali, sarrafawa a bayan kan ku har sai hannayenku sun yi daidai da jikin ku. Sa'an nan, yi amfani da ƙirjin ku da lats don ja da nauyi zuwa wurin farawa. Ka guje wa kuskuren yin amfani da hanzari don jujjuya nauyi sama da ƙasa, saboda wannan na iya haifar da raunin kafada kuma ba zai yi aiki yadda ya kamata tsokoki da aka yi niyya ba.
• ** Numfashi

Pullover Tambayoyin Masu Nuna

Shi beginners za su iya Pullover?

Ee, masu farawa zasu iya yin motsa jiki na Pullover. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan tsari don guje wa rauni. Wannan motsa jiki da farko yana kaiwa tsokoki a kirji da baya. Yana da kyau koyaushe a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da dabarar da ta dace. Idan kuna da wasu yanayin kafada ko baya da suka rigaya, da fatan za a tuntuɓi ƙwararren kiwon lafiya kafin yin ƙoƙarin sabbin motsa jiki.

Me ya sa ya wuce ga Pullover?

• Barbell Pullover ya ƙunshi amfani da ƙwanƙwasa kuma yana mai da hankali sosai ga ƙarfin jiki na sama, musamman lats da pecs.
• The Bent-Arm Pullover wani bambanci ne wanda ke kai hari ga ƙirji da triceps, yana ba da nau'i daban-daban na ƙarfi da haɗin tsoka.
• Madaidaicin-Arm Pullover sigar ce da ke jaddada lats da serratus tsokoki na baya, kuma ya ƙunshi triceps da deltoids zuwa ƙarami.
• Cable Pullover yana amfani da injin kebul, yana ba da tashin hankali akai-akai a duk lokacin motsi kuma yana da kyau don niyya ga lats da tsokoki na asali.

Me suna da abin da ya sanya ɗaukehawa ga Pullover?

• Motsa jiki na Lat Pulldown ya cika Pullover ta hanyar yin aiki da ƙungiyoyin tsoka iri ɗaya, musamman latissimus dorsi (tsokoki na baya), wanda ke taimakawa wajen haɓaka ma'auni da daidaituwa.
• Dumbbell Flyes wani motsa jiki ne wanda ya dace da Pullover, kamar yadda kuma suke mayar da hankali ga tsokoki na kirji da kafada, inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya.