Imani kumbali

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Migergo
• Imimiselo eqhapho: Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Posterior, Latissimus Dorsi, Teres Major, Triceps Brachii

Ukuxhumana kwe Imani kumbali

Pullover ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya pachifuwa ndi kumbuyo, kuthandiza kupititsa patsogolo mphamvu, kusinthasintha, ndi kaimidwe. Ndiwoyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu amatha kusankha masewerawa chifukwa sikuti amangowonjezera kutanthauzira kwa minofu ndikulimbikitsa mphamvu zam'mwamba, komanso amathandizira kukhazikika komanso kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Imani kumbali

• Gwirani dumbbell ndi manja onse awiri pamwamba pa chifuwa chanu, manja anu ayenera kutambasula ndipo manja anu ayenera kuyang'ana mmwamba.
• Pang'onopang'ono tsitsani dumbbell mmbuyo pamutu panu pamene mukuwongoka manja anu, mpaka atakhala ofanana ndi pansi.
• Gwirani malo awa kwa mphindi kuti mumve kutambasula pachifuwa chanu ndi lats.
• Kenako, gwiritsani ntchito chifuwa chanu ndi ma lats kuti mukokere dumbbell kumbuyo kwa chifuwa chanu, ndikubwerera pamalo oyamba.

Izinto zokwenza Imani kumbali

• **Kugwira Moyenera:** Gwirani dumbbell kapena belu ndi manja onse awiri, zikhato zikuyang'ana mmwamba, ndi manja motambasulira. Kugwira kwanu kuyenera kukhala kotetezeka koma osati kolimba kwambiri kuti mupewe zovuta zosafunikira m'manja mwanu. Cholakwika chofala ndikusunga cholemetsacho ndikuchigwira momasuka, zomwe zingayambitse kutaya kulemera kapena mawonekedwe osayenera.
• **Kuyenda Kolamulidwa:** Chepetsani kulemera pang'onopang'ono, molamulirika kumbuyo kwa mutu wanu mpaka manja anu agwirizane ndi thupi lanu. Kenako, gwiritsani ntchito chifuwa chanu ndi lats kuti mukokere kulemera kwanu komwe kumayambira. Pewani kulakwitsa kugwiritsa ntchito mphamvu kuti musunthire kulemera kwake m'mwamba ndi pansi, chifukwa izi zingayambitse kuvulala kwa mapewa ndipo sizingagwire bwino minofu yomwe mukufuna.
• **Kupuma

Imani kumbali Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Imani kumbali?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Pullover. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe kuti musavulale. Ntchitoyi imayang'ana makamaka minofu ya pachifuwa ndi kumbuyo. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti awonetsetse masewerawa kuti awonetsetse njira yoyenera. Ngati muli ndi zina zomwe zidalipo kale pamapewa kapena msana, chonde funsani katswiri wazachipatala musanayese masewera olimbitsa thupi atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Imani kumbali?

• The Barbell Pullover imaphatikizapo kugwiritsa ntchito barbell ndipo imayang'ana kwambiri mphamvu yapamwamba ya thupi, makamaka lats ndi pecs.
• Bent-Arm Pullover ndi mitundu yosiyanasiyana yomwe imayang'ana pachifuwa ndi triceps, yopereka mtundu wosiyana wa mphamvu ndi kugwirizanitsa minofu.
• The Straight-Arm Pullover ndi mtundu womwe umatsindika za lats ndi serratus anterior minofu, imaphatikizapo triceps ndi deltoids pang'ono.
• Cable Pullover imagwiritsa ntchito makina a chingwe, yomwe imapangitsa kuti pakhale kugwedezeka nthawi zonse ndipo ndi yabwino kulunjika ma lats ndi minofu yapakati.

Izinto zokufunda ezishisa ezivumelekile Imani kumbali?

• Zochita za Lat Pulldown zimakwaniritsa Pullover pogwiritsa ntchito magulu a minofu omwewo, makamaka latissimus dorsi (minofu yam'mbuyo), yomwe imathandiza kuti minofu ikhale yogwirizana komanso yofanana.
• Ma Dumbbell Flyes ndi masewera ena omwe amakwaniritsa Pullover, chifukwa amaganiziranso pachifuwa ndi minofu yamapewa, kumapangitsa kuti thupi likhale ndi mphamvu komanso kukhazikika.