Ƙaunar Pullover

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Teres Major

Sakonni ga Ƙaunar Pullover

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ke da alhakin tsokoki a cikin ƙirji, baya, da makamai, yana ba da cikakkiyar motsa jiki na sama. Ya dace da masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa manyan 'yan wasa, saboda ana iya gyaggyarawa don dacewa da ƙarfin mutum da sassauƙa. Wannan motsa jiki yana da kyau ga waɗanda ke neman inganta ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Ƙaunar Pullover

• Ka kwanta a bayanka akan benci mai raguwa kuma ka riƙe dumbbell da hannaye biyu, ka shimfiɗa hannayenka kai tsaye a kan ƙirjinka.
• Sannu a hankali rage dumbbell a cikin motsin baka a bayan kai yayin da kake riƙe hannunka madaidaiciya. Wannan ya kamata ya shimfiɗa ƙirjin ku da lats.
• Da zarar dumbbell yana sama da bene, yi amfani da ƙirjin ku da lats don juyawa motsi kuma ja da dumbbell a kan kirjin ku.
• Maimaita wannan motsi don adadin da ake so na maimaitawa. Ka tuna kiyaye motsin ku da santsi a duk lokacin motsa jiki.

Lajin Don yi Ƙaunar Pullover

• Riko da Ya dace: Tabbatar da rikon ku akan dumbbell daidai ne. Hannun ku ya kamata su kasance cikin siffar lu'u-lu'u, suna riƙe da saman ɓangaren nauyi. Kamun da ba daidai ba zai iya haifar da rashin kulawa, yana iya haifar da raunuka.
• Motsi Mai Sarrafa: Guji kuskuren motsi da sauri. Ya kamata a yi juzu'i na raguwa a hankali, motsi mai sarrafawa. Wannan yana ba da damar iyakar ƙwayar tsoka kuma yana rage haɗarin rauni.
• Cikakkun Motsi: Don samun mafi kyawun wannan darasi, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Rage nauyin har sai hannayen ku na sama sun yi layi tare da jijiyar ku, sa'an nan kuma mayar da shi a kan kirjin ku. Rashin amfani da cikakken kewayon motsi zai iya iyakance tasirin

Ƙaunar Pullover Tambayoyin Masu Nuna

Shi beginners za su iya Ƙaunar Pullover?

Ee, masu farawa zasu iya yin motsa jiki na raguwa amma yana da mahimmanci don farawa da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da kyau a sami mai horar da kai ko ƙwararren abokin motsa jiki don jagorance ku ta hanyar motsa jiki da farko. Koyaushe ku tuna don sauraron jikin ku kuma ku daina idan kun ji wani rashin jin daɗi ko zafi.

Me ya sa ya wuce ga Ƙaunar Pullover?

• Cable Decline Pullover: A cikin wannan bambancin, ana amfani da na'ura ta kebul, wanda zai iya ba da juriya mai tsayi a cikin dukan motsi.
• Rushewar Hannu Daya-daya: Ana yin wannan sigar hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa ganowa da gyara duk wani rashin daidaituwa a cikin ƙarfi.
• Resistance Band Decline Pullover: Wannan bambancin yana amfani da ƙungiyar juriya, wanda zai iya zama babban madadin ga waɗanda ba su da damar yin nauyi.
• Kwanciyar Tsayawa Daidai mai rauni: Wannan bambancin yana amfani da ball mai kwanciyar hankali a maimakon benci, wanda ke sanya kararrakin tsokoki da yawa da ƙara kashi na ma'auni zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙaunar Pullover?

• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙadda ) na Ƙarfafawa ne na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa ) da ke mayar da hankali a kan ɓangaren sama na tsokoki na kirji, yana samar da madaidaicin motsa jiki ga dukan yankin kirji lokacin da aka hade tare da ƙananan ƙirjin ƙirjin na Decline Pullover.
• Tricep Dips ya cika mai jan hankali ta hanyar aiki da kwastomomi da ƙananan ɓangaren tsokoki, waɗanda kuma suna aiki a lokacin jujjuyawar mawuyacin hali, don haka tabbatar da cikakkiyar motsa jiki ga waɗannan ƙungiyoyin tsoka.