Dumbbell Pullover
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Overview:
Iyo Dumbbell Pullover chiitiko chakasiyana-siyana chinotarisana nemapoka akawanda emhasuru, kusanganisira ma lats, triceps, uye chifuva, zvichibatsira kusimba repamusoro remuviri. Yakanakira vese vanotanga uye vanofarira kusimba kwepamusoro sezvo ichigona kugadziridzwa zviri nyore kuti ienderane nematanho ekusimba akasiyana. Vanhu vangangoda kubatanidza chiitiko ichi mumaitiro avo ekuvandudza tsandanyama toni, kukurudzira kumira kuri nani, uye kuwedzera simba rinoshanda rezviitwa zvezuva nezuva.
Table of Contents
Instructions
Step-by-step guide:
- Chengeta maoko ako akatwasuka uye magokora akakotama zvishoma, zvishoma nezvishoma dzikisa dumbbell kumashure pamusoro wako kusvika maoko ako epamusoro achienderana nemuviri wako uye anoenderana pasi.
- Imbomira kwechinguva, wozosimudza dumbbell kudzokera kunzvimbo yekutanga uchishandisa kufamba kwakafanana uye kudzorwa, uchitarisa pachipfuva chako uye lat tsandanyama.
- Ita shuwa kuti musana wako uye mahudyu anoramba akadzikama pabhenji panguva yese yekurovedza muviri kuchengetedza kugadzikana uye kudzivirira kukuvara.
- Dzokorora kufamba uku kwenhamba yaidiwa yekudzokorora, kuchengetedza kufamba kunodzorwa uye kutarisa pachifuva chako uye lat tsandanyama mukati.
Exercise Tips:
- ** Inodzorwa Movement **: Dzikisa dumbbell muarc kuseri kwemusoro wako, uchichengeta maoko ako akakotama zvishoma. Kufamba kunofanira kunonoka uye kudzorwa, kwete kukurumidza kana jerky. Chikanganiso chakajairika kushandisa kukurumidza kuzunungusa dumbbell, izvo zvinogona kutungamira mukukuvara uye kushomeka kwemhasuru kubatanidzwa.
- ** Breathing Technique**: Femera mukati sezvaunodzikisa dumbbell, uye femera kunze sezvaunoisimudza kudzokera kunzvimbo yekutanga. Izvi zvichabatsira kuchengetedza kutonga uye kugadzikana panguva yekurovedza muviri. Kusashandisa nzira yekufema yakafanira kukanganisa kwakajairika kunogona kukonzera kurasikirwa kwekudzora.
- ** Batanidza Mitsara Yekurudyi **: Iyo
FAQ
Can beginners do the Dumbbell Pullover?
Ehe, vanotanga vanogona kuita iyo Dumbbell Pullover kurovedza muviri. Nekudaro, zvakakosha kutanga nehuremu huremu kuti uve nechokwadi chechimiro chakakodzera uye kudzivirira kukuvara. Zvinobatsirawo kuve nemurairidzi wega kana munhu ane ruzivo anoratidza chiitwa chekutanga kuona kuti chiri kuitwa nemazvo. Sezvakaita chero kurovedza muviri, zvakakosha kuteerera kumuviri wako uye kwete kusundidzira zvakanyanya nekukurumidza.
What are common variations of the Dumbbell Pullover?
- Decline Dumbbell Pullover: Izvi zvinoitwa pabhenji rekuderera, iro rinoshandura kona yekurovedza muviri uye kunanga pachipfuva chepasi uye lats zvakanyanya.
- Maviri Dumbbell Pullover: Panzvimbo peimwe dumbbell, shanduko iyi inoshandisa maviri, ichipa kupikisa kwakasiyana uye kuwedzera dambudziko.
- Yakarurama-Arm Dumbbell Pullover: Iyi mutsauko inoitwa nemaoko akatambanudzwa zvizere uye akatwasuka mukati menguva yese yekurovedza muviri, achiisa zvakanyanya kusimbisa pane lats.
- Bent-Arm Dumbbell Pullover: Mukusiyana uku, magokora akakotama, izvo zvinoshandura kutarisa kwechiitwa kune triceps uye kumusoro kwechipfuva.
What are good complementing exercises for the Dumbbell Pullover?
- Lat Pulldown: Ichi chiito chinobatsira zvikuru kuDumbbell Pullover nokuti inotarisa pane imwechete yakakura boka remhasuru, latissimus dorsi, kuwedzera simba rose rekudzokera shure uye kugadzikana.
- Tricep Dips: Ichi chiitiko chinozadzisa Dumbbell Pullover nekuisa pfungwa pane triceps, yechipiri tsandanyama boka rinoshandiswa mupullover, nokudaro richibatsira kuenzanisa simba rose repamusoro remuviri.
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