Image of Scapular Dhonza-Up

Scapular Dhonza-Up

Equipment:
Body Part:
Primary Muscles:
Secondary Muscles:

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Overview:

The Scapular Pull-Up ibasa rinobatsira iro rinonyanya kusimbisa misumbu yakapoteredza scapula, kuvandudza kugadzikana kwepafudzi uye simba repamusoro remuviri. Kurovedza kwakanakira vatambi, vanofarira kugwinya, uye vanhu vanoshuvira kusimudzira simba remuviri wavo wepamusoro kana avo vari kupora kubva mukukuvara kwepfudzi. Kubatanidza chiitwa ichi mumuitiro wako kunogona kuvandudza mashandiro ako mune kumwe kudhonza-kusiyana-siyana, kudzivirira kukuvara kwepfudzi, uye kuwedzera chimiro chako uye mafambiro anoshanda muhupenyu hwezuva nezuva.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Scapular Dhonza-Up?
    2. Common variations of the Scapular Dhonza-Up?
    3. Good complementing exercises for the Scapular Dhonza-Up?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Rembera kubva pabhawa maoko ako akatambanudzwa zvakazara, uchibvumira muviri wako kuti uve mumutsara wakatwasuka kubva kumusoro wako kuenda kutsoka dzako, uye ita chokwadi chekuti tsoka dzako dzabva pasi.
  2. Tanga kufamba nekukwevera mapendekete ako pasi uye kumashure pasina kukotamisa magokora ako kana kufambisa muviri wako kumusoro.
  3. Bata ichi chinzvimbo chechibvumirano kwechinguva, uchitarisa kudzvanya mumhasuru dzako dzekumusana.
  4. Zvishoma nezvishoma regedza dzokera kunzvimbo yekutanga, uchibvumira mapendekete ako kuti apararire nepakati, uye dzokorora chiitwa chenhamba yaunoda yekudzokorora.

Exercise Tips:

  • ** Batanidza Mitsara Yekurudyi **: Iyo scapular kudhonza-kumusoro inonyanya kunanga mhasuru dzakatenderedza mapendekete ako, kusanganisira trapezius uye rhomboids. Kuti ubatanidze tsandanyama idzi nenzira kwayo, tarisa pakukwevera mapendekete ako pasi uye pamwe chete, pane kushandisa maoko ako kana muviri wepamusoro kuzvikwevera kumusoro.
  • ** Chengetedza Kudzora **: Dzivisa kukurumidza, kufamba-famba. Pane kudaro, ita chiitwa uchinonoka uye uchidzora. Izvi zvichava nechokwadi chokuti mishonga yakarurama inobatanidzwa mukati mekufamba uye inoderedza ngozi yekukuvara.
  • **Dzivisa Overextension**: Chikanganiso chakajairika ndechekuwedzera mitsipa nemapfudzi kumusoro kwekufamba. Izvi zvinogona kuisa

FAQ

Can beginners do the Scapular Dhonza-Up?

Ehe, vanotanga vanogona kuita iyo Scapular Dhonza-Up kurovedza. Zvisinei, zvakakosha kucherechedza kuti chiitiko ichi chinonyanya kutarisana nemhasuru dzakatenderedza mapendekete, izvo zvingave zvisina kunge zvakagadziridzwa mune vanotanga. Naizvozvo, zvakakosha kuti utange nenhamba shoma yedzokororo uye zvishoma nezvishoma kuwedzera sezvo simba uye kutsungirira kunovandudza. Kana kurovedza muviri kuchikonzera kusagadzikana kana kurwadziwa, zvinokurudzirwa kumira uye kubvunza nyanzvi yekusimbisa muviri kana murapi wepanyama. Sezvakaita chero kurovedza muviri kutsva, chimiro chakakodzera uye hunyanzvi ndizvo zvakakosha pakudzivirira kukuvara.

What are common variations of the Scapular Dhonza-Up?

  • Iyo Ring Scapular Pull-Up: Kushandisa gymnastic zvindori panzvimbo yebhari, iyi shanduro inobvumira humwe huwandu hwekufamba uye inobata misumbu yakasiyana.
  • The Assisted Scapular Dhonza-Up: Iyi mutsauko inoshandisa mabhendi ekupikisa kubatsira mukukwira kumusoro, zvichikutendera kuti utarise zvakanyanya pane scapular retraction.
  • The Isometric Scapular Pull-Up: Muchishanduro ichi, iwe unobata nzvimbo yepamusoro yekukwevera-up kwehuwandu hwenguva yakatarwa, uchitarisa pane chibvumirano che scapula.
  • The One-Arm Scapular Pull-Up: Uku kusiyanisa kwepamusoro kunosanganisira kuita chiitwa neruoko rumwe, zvakanyanya kuwedzera kuoma uye kubata scapula nenzira yakasiyana.

What are good complementing exercises for the Scapular Dhonza-Up?

  • Dead Hangs: Nekudzidzira Dead Hangs, unogona kuvaka simba rekubata uye kugadzikana kwepfudzi, izvo zvakakosha pakuchengetedza iyo chaiyo posture uye kutonga panguva yeScapular Pull-Ups.
  • Lat Pull-downs: Zvakafanana neScapular Pull-Ups, Lat Pull-downs inotarisa latissimus dorsi muscle, iyo yakakosha pakudhonza mafambiro. Nekusimbisa mhasuru iyi, unogona kusimudzira kuita kwako muScapular Pull-Ups.

Related keywords for Scapular Dhonza-Up:

  • Scapular Pull-Up Workout
  • Body weight back exercises
  • Scapular Pull-Up nzira
  • Zviitwa zvekusimbisa kumashure
  • Kurema kwemuviri Scapular Dhonza-Up
  • Scapular Pull-Up back workout
  • Home back exercises
  • Hapana midziyo yekudzosera kurovedza muviri
  • Scapular Pull-Up exercise guide
  • Zvakanakira Scapular Dhonza-Up.
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