Wolemera Pullover

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

Ukuxhumana kwe Wolemera Pullover

The Weighted Pullover ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri minofu yakumbuyo, pachifuwa, ndi mikono, kumapereka masewera olimbitsa thupi apamwamba kwambiri. Zochita izi ndi zabwino kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka apamwamba, chifukwa kulemera kumatha kusinthidwa kuti kugwirizane ndi zomwe munthu angathe. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti zikhale zogwira mtima pakulimbikitsa mphamvu zam'mwamba, kukonza kaimidwe, ndi kulimbikitsa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wolemera Pullover

• Manja anu akupindika pang'ono, pang'onopang'ono muchepetse kulemera kumbuyo kwa mutu wanu mpaka manja anu agwirizane ndi pansi.
• Imani pang'ono ndikumva kutambasula pachifuwa chanu ndikugwedeza.
• Kenaka, bweretsani kulemera kwake kumalo oyambira pogwiritsa ntchito kayendetsedwe kake kakang'ono komanso koyendetsedwa.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna, ndikuwonetsetsa kuti msana wanu ukhale wosalala pa benchi ndikuyenda kwanu kosalala komanso koyendetsedwa.

Izinto zokwenza Wolemera Pullover

• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, chepetsani kulemera kwake pang'onopang'ono, molamulirika kumbuyo kwa mutu wanu, kenaka mukokerenso pachifuwa chanu. Izi zidzathandiza kugwirizanitsa minofu mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.
• Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kothekera. Kugwiritsa ntchito cholemetsa cholemera kwambiri kumatha kusokoneza mawonekedwe anu ndikuwonjezera chiopsezo cha kuvulala. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• Njira Yopumira: Pumirani pamene mukuchepetsa kulemera kwake ndikupumira pamene mukukwezanso. Izi zimathandiza kukhalabe ndi rhythm yokhazikika ndikusunga minofu yanu

Wolemera Pullover Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wolemera Pullover?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Pullover, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kuti musavulale. Ntchitoyi imayang'ana makamaka minofu ya pachifuwa ndi kumbuyo. Ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti muwonjezere phindu ndikuchepetsa chiopsezo cha kuvulala. Monga wongoyamba kumene, zingakhale zothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambira kuti atsimikizire mawonekedwe olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wolemera Pullover?

• Kukhazikika Mpira Pullover: Kupanga pullover pa mpira wokhazikika kumawonjezera chinthu chokhazikika komanso kuchitapo kanthu kwakukulu, kumapangitsa kukhala kovuta kwambiri.
• Bent-Arm Pullover: M'malo mowongoka manja anu, mumawapinda pachigongono panthawiyi, yomwe imayang'ana ma triceps kwambiri.
• Cable Pullover: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, omwe amapereka kukangana kosalekeza panthawi yonse yoyendayenda, kupititsa patsogolo kugwirizanitsa minofu.
• Single-Arm Pullover: Kusiyanaku kumachitika ndi mkono umodzi panthawi, zomwe zingathandize kuthana ndi kusalinganika kulikonse kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Wolemera Pullover?

• Tricep Dips: Tricep dips imathandizana ndi ma pullovers olemera mwa kulimbikitsa triceps, gulu lachiwiri la minofu lomwe limagwiritsidwa ntchito mu kayendetsedwe ka pullover, motero kumawonjezera luso lanu lochita zolemetsa ndi mphamvu zambiri ndi kulamulira.
• Lat Pulldowns: Lat pulldowns imayang'ana gulu lomwelo la minofu, latissimus dorsi, monga zolemetsa zolemetsa, zomwe zimathandiza kupititsa patsogolo mphamvu zanu zam'mbuyo ndi kukhazikika, zomwe zingapangitse ntchito yanu ndi zotsatira zake pochita zolemetsa.