Scapular Pull-Up

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Latissimus Dorsi

Sakonni ga Scapular Pull-Up

Scapular Pull-Up shine motsa jiki mai fa'ida wanda da farko yana ƙarfafa tsokoki a kusa da scapula, inganta gaba ɗaya kwanciyar hankali na kafada da ƙarfin jiki na sama. Kyakkyawan motsa jiki ne ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke son haɓaka ƙarfin jikinsu na sama ko waɗanda ke murmurewa daga raunin kafaɗa. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka aikin ku a cikin wasu bambance-bambancen ja, hana raunin kafada, da haɓaka yanayin ku da motsin aikinku a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Scapular Pull-Up

• Rataya daga mashaya tare da mika hannunka cikakke, ba da damar jikinka ya kasance cikin madaidaiciyar layi daga kan ka zuwa ƙafafunka, kuma tabbatar da cewa ƙafafunka sun fita daga ƙasa.
• Fara motsi ta hanyar jan kafadar ku ƙasa da baya ba tare da lanƙwasa gwiwar gwiwar ku ba ko motsa jikin ku sama.
• Riƙe wannan matsayi na kwangila na ɗan lokaci, mai da hankali kan matsi a cikin tsokoki na baya.
• Sannu a hankali a sake komawa wurin farawa, ba da damar kafadar kafadar ku su watse, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Scapular Pull-Up

• ** Haɗa ƙwanƙwasa Dama ***: Ƙunƙarar ƙwanƙwasa ta farko tana kaiwa tsokoki a gefen kafadar ku, ciki har da trapezius da rhomboids. Don shigar da waɗannan tsokoki daidai, mayar da hankali kan jan kafadar ku ƙasa da tare, maimakon yin amfani da hannayenku ko na sama don ja da kanku sama.
• **Kiyaye Sarrafa**: Guji saurin motsi. Madadin haka, yi aikin a hankali da sarrafawa. Wannan zai tabbatar da cewa madaidaicin tsokoki suna shiga cikin motsi kuma zai rage haɗarin rauni.
• **A Gujewa Ƙarfi**: Kuskure na gama gari shine ƙara wuya da kafadu a saman motsi. Wannan na iya sa

Scapular Pull-Up Tambayoyin Masu Nuna

Shi beginners za su iya Scapular Pull-Up?

Ee, masu farawa za su iya yin motsa jiki na Scapular Pull-Up. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki na farko yana mayar da hankali ne akan tsokoki a kusa da kafada, wanda bazai kasance kamar yadda aka bunkasa a cikin masu farawa ba. Don haka, yana da mahimmanci a fara da ƙaramin adadin maimaitawa kuma sannu a hankali yayin da ƙarfi da jimiri suka inganta. Idan motsa jiki yana haifar da rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki. Kamar yadda yake tare da kowane sabon motsa jiki, tsari mai dacewa da fasaha shine mabuɗin don hana rauni.

Me ya sa ya wuce ga Scapular Pull-Up?

• Ring Scapular Pull-Up: Yin amfani da zoben gymnastic maimakon mashaya, wannan sigar tana ba da damar ƙarin kewayon motsi da haɗa tsokoki daban-daban.
• Taimakawa Scapular Pull-Up: Wannan bambance-bambancen yana amfani da makada na juriya don taimakawa cikin motsi zuwa sama, yana ba ku damar mai da hankali kan ja da baya.
• The Isometric Scapular Pull-Up: A cikin wannan sigar, kuna riƙe babban matsayi na cirewa don adadin lokaci, mai da hankali kan ƙanƙantar scapula.
• Carryaya daga hannu mai ƙarfi: Wannan bambance bambancen ya ci gaba ya ƙunshi yin motsa jiki tare da hannu ɗaya, yana ƙaruwa da wahala da kuma sanya scapula ta hanyar musamman.

Me suna da abin da ya sanya ɗaukehawa ga Scapular Pull-Up?

• Matattu Hangs: Ta hanyar aikata Dead Hangs, zaku iya haɓaka ƙarfi da kwanciyar hankali na kafaɗa, waɗanda ke da mahimmanci don kiyaye daidaitaccen matsayi da iko yayin Scapular Pull-Ups.
• Lat Pull-downs: Mai kama da Scapular Pull-Ups, Lat Pull-downs suna kaiwa tsokar latissimus dorsi, wanda ke da mahimmanci don jan motsi. Ta hanyar ƙarfafa wannan tsoka, za ku iya haɓaka aikinku a cikin Scapular Pull-Ups.