Chepetsani chokoka chogwirizira

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Latissimus Dorsi
• Amashwa eqhapho: Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii

Ukuxhumana kwe Chepetsani chokoka chogwirizira

The Decline Wide-Grip Pullover ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu ya pachifuwa, msana, ndi mapewa, ndikupereka masewera olimbitsa thupi apamwamba kwambiri. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kuti agwirizane ndi mphamvu zamunthu payekha. Anthu angasankhe kuchita masewera olimbitsa thupi kuti apititse patsogolo mphamvu za thupi, kulimbikitsa matanthauzo a minofu, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chepetsani chokoka chogwirizira

• Gwirani kansalu kogwirizira kokulirapo, komwe manja anu ndi otalikirapo kuposa m'lifupi m'lifupi la mapewa, ndipo gwirani molunjika pachifuwa ndi manja anu atatambasula.
• Pang'onopang'ono tsitsani barbell pamutu panu mozungulira ngati arc, ndikusunga mikono yanu kuti mupewe kupsinjika pa biceps ndi triceps mpaka mutamva kutambasula pachifuwa chanu.
• Imani kaye pang'ono pomwe belulo lili pamwamba pamunsi, kenaka bweretsani cholumikiziracho pamalo oyamba pogwiritsa ntchito njira yofanana ya arc.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono ndikuwongolera kuti mugwire minofu yanu.

Izinto zokwenza Chepetsani chokoka chogwirizira

• Kugwira M'lifupi: Gwirani kapamwamba ndi kugwiritsitsa kwakukulu, kokulirapo kuposa kufalikira kwa mapewa. Kulakwitsa kofala ndiko kugwirizira chingwecho pafupi kwambiri, chomwe chimatha kusokoneza manja ndikusayang'ana minofu yomwe ikufunidwa bwino.
• Mayendedwe Oyendetsedwa: Tsitsani kapamwamba pang'onopang'ono, mowongolera kuseri kwa mutu wanu mpaka manja anu agwirizane ndi thupi lanu. Pewani kulakwitsa kugwiritsa ntchito mayendedwe othamanga, ogwedezeka, omwe angayambitse kuvulala komanso kusagwira bwino kwa minofu.
• Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha kokwanira, kubweretsa bala mpaka pansi ndikubwereranso pamalo oyamba. Pewani kulakwitsa pongogwiritsa ntchito pang'ono zoyenda, zomwe zimatha kuchepetsa

Chepetsani chokoka chogwirizira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chepetsani chokoka chogwirizira?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline wide-grip pullover, koma ayenera kuyamba ndi zolemera zopepuka kuti atsimikizire mawonekedwe abwino ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri yemwe amawatsogolera pazochitikazo kuti awonetsetse kuti akuchita bwino. Ntchitoyi imayang'ana kwambiri pachifuwa ndi minofu ya lats.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chepetsani chokoka chogwirizira?

• The Incline Wide-Grip Pullover: Mu kusiyana kumeneku, benchi imayikidwa pamtunda, yomwe imasunthira kuyang'ana pachifuwa chapamwamba ndi mapewa.
• Dumbbell Wide-Grip Pullover: M'malo mogwiritsa ntchito barbell, kusinthaku kumagwiritsa ntchito dumbbell, yomwe ingapereke kusinthasintha kosiyana ndi mphamvu.
• The Cable Wide-Grip Pullover: Kusiyanaku kumagwiritsa ntchito makina a chingwe m'malo mwa zolemetsa zaulere, zomwe zimapereka kusagwirizana nthawi zonse.
• The Stability Ball Wide-Grip Pullover: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi pa mpira wokhazikika m'malo mwa benchi, zomwe zingathandize kuwongolera bwino ndikugwirizanitsa minofu yapakati.

Izinto zokufunda ezishisa ezivumelekile Chepetsani chokoka chogwirizira?

• The Incline Dumbbell Press ndi masewera ena okhudzana ndi momwe amachitiranso makamaka minofu ya pachifuwa, koma imatsindika kwambiri pachifuwa chapamwamba, kupanga masewera olimbitsa thupi bwino pachifuwa pamene akuphatikizidwa ndi Decline wide-grip pullover.
• The Close-Grip Bench Press imathandizira Decline wide-grip pullover poyang'ana pa triceps ndi minofu yapakati pachifuwa, yomwe ndi minofu yachiwiri yomwe imagwira ntchito panthawi ya pullover, motero kumawonjezera mphamvu zonse ndi kutanthauzira kwa minofu.