Chotsani Pullover

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Posterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Teres Major

Ukuxhumana kwe Chotsani Pullover

The Decline Pullover ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu ya pachifuwa, msana, ndi mikono, ndikupereka masewera olimbitsa thupi apamwamba. Ndiwoyenera kwa okonda masewera olimbitsa thupi a magulu onse, kuyambira oyambirira mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi mphamvu za munthu payekha komanso kusinthasintha. Ntchitoyi ndi yabwino kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kupititsa patsogolo matanthauzo a minofu, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chotsani Pullover

• Gona chagada pa benchi yocheperako ndikugwira dumbbell ndi manja onse awiri, ndikutambasulira manja anu molunjika pachifuwa chanu.
• Pang'onopang'ono tsitsani dumbbell mukuyenda kwa arc kumbuyo kwa mutu wanu ndikuwongoka manja anu. Izi ziyenera kutambasula chifuwa chanu ndi lats.
• Pamene dumbbell ili pamwamba pa nthaka, gwiritsani ntchito chifuwa chanu ndi lats kuti mutembenuzire kayendetsedwe kake ndi kukokera dumbbell pa chifuwa chanu.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza. Kumbukirani kuti mayendedwe anu azikhala owongolera komanso osalala panthawi yonse yolimbitsa thupi.

Izinto zokwenza Chotsani Pullover

• Kugwira Moyenera: Onetsetsani kuti kugwira kwanu pa dumbbell ndikolondola. Manja anu azikhala ngati diamondi, atagwira gawo lapamwamba la kulemera kwake. Kugwira molakwika kungayambitse kulephera kudziletsa, zomwe zingayambitse kuvulala.
• Mayendedwe Oyendetsedwa: Pewani kulakwitsa kosuntha mwachangu. Kuchepetsa kukoka kuyenera kuchitidwa pang'onopang'ono, mowongolera. Izi zimathandiza kuti minofu ikhale yowonjezereka komanso kuchepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi ntchitoyi, onetsetsani kuti mukuyenda mosiyanasiyana. Chepetsani kulemera kwake mpaka manja anu akumtunda agwirizane ndi torso yanu, ndiyeno mubwererenso pachifuwa chanu. Osagwiritsa ntchito zonse zoyenda zimatha kuchepetsa mphamvu ya

Chotsani Pullover Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chotsani Pullover?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline Pullover koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi wanu kapena mnzanu wodziwa zambiri kuti akutsogolereni poyambira. Nthawi zonse kumbukirani kumvetsera thupi lanu ndikusiya ngati mukumva kupweteka kapena kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chotsani Pullover?

• Cable Decline Pullover: Pakusiyana uku, makina ogwiritsira ntchito chingwe amagwiritsidwa ntchito, omwe angapereke kukana kosasinthasintha panthawi yonseyi.
• Single-arm Decline Pullover: Mtunduwu umachitika mkono umodzi panthawi, womwe ungathandize kuzindikira ndi kukonza kusalinganika kulikonse kwamphamvu.
• Resistance Band Decline Pullover: Kusinthaku kumagwiritsa ntchito gulu lotsutsa, lomwe lingakhale njira yabwino kwa iwo omwe alibe zolemera.
• Kukhazikika kwa Mpira Wakuchepa Kwa Pullover: Kusiyanaku kumagwiritsa ntchito mpira wokhazikika m'malo mwa benchi, kupangitsa minofu yapakati ndikuwonjezera gawo lolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Chotsani Pullover?

• The Incline Bench Press ndi ntchito ina yomwe imagwirizana bwino ndi Decline Pullover pamene ikuyang'ana kumtunda kwa minofu ya pachifuwa, kupereka masewera olimbitsa thupi kudera lonse la chifuwa pamene akuphatikizana ndi chifuwa cham'munsi cha Decline Pullover.
• Zochita zolimbitsa thupi za Tricep Dips zimakwaniritsa Decline Pullover pogwiritsa ntchito triceps ndi m'munsi mwa minofu ya pectoral, yomwe imagwiranso ntchito panthawi ya Decline Pullover, motero kuonetsetsa kuti magulu a minofu awa akugwira ntchito mokwanira.