Pullover mai nauyi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major

Sakonni ga Pullover mai nauyi

Pullover mai Nauyi wani motsa jiki ne mai ƙarfi wanda ke da alhakin tsokoki a baya, ƙirji, da hannaye, yana ba da cikakkiyar motsa jiki na sama. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya daidaita nauyi don dacewa da iyawar mutum. Mutane za su so su haɗa wannan motsa jiki a cikin ayyukan yau da kullum don tasirinsa wajen inganta ƙarfin jiki na sama, inganta yanayin jiki, da inganta ma'aunin tsoka.

Yanayinta: tsammanin nuni a nuni Pullover mai nauyi

• Tsayawa hannunka dan lankwasa, sannu a hankali rage nauyi a bayan kai har sai hannayenka sun yi daidai da ƙasa.
• Ka dakata na ɗan lokaci ka ji shimfiɗar ƙirjinka da latsawa.
• Sa'an nan kuma, mayar da nauyi zuwa wurin farawa ta amfani da wannan jinkirin da motsi mai sarrafawa.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da kiyaye bayanku a kwance akan benci kuma motsinku santsi da sarrafawa.

Lajin Don yi Pullover mai nauyi

• Motsi Mai Sarrafa: Guji motsi da sauri. Maimakon haka, rage nauyin a hankali, sarrafawa a bayan kan ku, sa'an nan kuma mayar da shi a kan kirjin ku. Wannan zai taimaka wajen shiga tsokoki yadda ya kamata da kuma rage haɗarin rauni.
• Nauyin Da Ya dace: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Yin amfani da nauyin da ya yi nauyi zai iya ɓata siffar ku kuma yana ƙara haɗarin rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Fasahar Numfashi: Numfashi yayin da kuke rage nauyi da numfashi yayin da kuke ɗaga shi sama. Wannan yana taimakawa wajen kiyaye tsayayyen ƙwanƙwasa kuma yana kiyaye tsokoki

Pullover mai nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Pullover mai nauyi?

Ee, masu farawa za su iya yin aikin motsa jiki mai nauyi, amma yana da mahimmanci a fara da nauyi mai sauƙi don guje wa rauni. Wannan motsa jiki da farko yana kaiwa tsokoki a kirji da baya. Yana da mahimmanci a yi amfani da tsari da dabara mai kyau don haɓaka fa'idodin da rage haɗarin rauni. A matsayin mafari, yana iya zama taimako don samun mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da yunƙurin farko na tabbatar da tsari daidai.

Me ya sa ya wuce ga Pullover mai nauyi?

• Stability Ball Pullover: Yin juzu'i akan ƙwallon kwanciyar hankali yana ƙara ɓangarorin ma'auni da haɗin kai, yana mai da shi ƙarin ƙalubale.
• Bent-Arm Pullover: Maimakon rike hannunka a mike, sai ka lankwasa su a gwiwar hannu yayin wannan bambancin, wanda ke kai hari ga triceps sosai.
• Cable Pullover: Wannan bambancin yana amfani da na'ura na USB, wanda ke ba da tashin hankali akai-akai a duk lokacin motsi, haɓaka haɗin tsoka.
• Pullover-Arm Pullover: Ana yin wannan bambancin tare da hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Pullover mai nauyi?

• Tricep Dips: Tricep dips yana haɓaka abubuwan jan hankali masu nauyi ta hanyar ƙarfafa triceps, ƙungiyar tsoka ta biyu da ake amfani da ita a cikin motsin jan hankali, don haka haɓaka ikon ku na yin abubuwan jan hankali tare da ƙarin iko da iko.
• Lat Pulldowns: Lat pulldowns sun yi niyya ga rukunin tsoka na farko, latissimus dorsi, azaman abubuwan jan hankali masu nauyi, suna taimakawa haɓaka ƙarfin baya da kwanciyar hankali, wanda zai iya haɓaka aikinku da sakamako yayin yin abubuwan jan hankali.