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Scapular Pull-Up

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Nqeeb Ib hliCov ua koob moj.
Cov khoom sivcua licas de kev txhij
Ib tej VajTrapezius Lower Fibers, Trapezius Middle Fibers
Ib tej Vaj themLatissimus Dorsi
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Scapular Pull-Up

Lub Scapular Pull-Up yog ib qho kev tawm dag zog uas feem ntau ntxiv dag zog rau cov leeg nqaij ib ncig ntawm scapula, txhim kho tag nrho lub xub pwg nyom thiab lub cev lub zog. Nws yog qhov kev tawm dag zog zoo tshaj plaws rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, thiab cov tib neeg uas xav txhim kho lawv lub cev lub zog lossis cov neeg rov qab los ntawm lub xub pwg nyom. Kev koom tes nrog qhov kev tawm dag zog no rau hauv koj txoj haujlwm niaj hnub tuaj yeem txhim kho koj qhov kev ua tau zoo hauv lwm qhov kev hloov pauv, tiv thaiv kev raug mob ntawm lub xub pwg nyom, thiab txhim kho koj lub cev thiab kev ua haujlwm hauv lub neej txhua hnub.

Qhia txog: Lub thibkis Step-by-Step Scapular Pull-Up

  • Dai ntawm lub bar nrog koj txhais caj npab kom ntev, tso cai rau koj lub cev nyob rau hauv txoj kab ncaj nraim ntawm koj lub taub hau mus rau koj txhais taw, thiab xyuas kom koj txhais taw tawm hauv av.
  • Pib lub zog los ntawm rub koj lub xub pwg nyom thiab rov qab yam tsis tau khoov koj lub luj tshib lossis txav koj lub cev.
  • Tuav txoj haujlwm cog lus no rau ib pliag, tsom mus rau qhov nyem hauv koj cov leeg nraub qaum.
  • Maj mam tso rov qab mus rau qhov chaw pib, cia koj lub xub pwg nyom sib nrug, thiab rov ua qhov kev tawm dag zog rau qhov xav tau ntawm kev rov ua dua.

Nruab ntxaug ntawv Scapular Pull-Up

  • ** Koom nrog cov leeg zoo**: Lub scapular rub-up feem ntau tsom cov leeg nyob ib ncig ntawm koj lub xub pwg hniav, nrog rau cov trapezius thiab rhomboids. Txhawm rau koom nrog cov leeg no kom raug, tsom mus rau rub koj lub xub pwg nyom thiab ua ke, tsis yog siv koj txhais tes lossis lub cev sab sauv los rub koj tus kheej.
  • **Kev Tswj Xyuas**: Tsis txhob ceev, txav txav. Hloov chaw, ua qhov kev tawm dag zog qeeb thiab tswj tau. Qhov no yuav ua kom ntseeg tau tias cov nqaij leeg raug koom nrog thoob plaws lub zog thiab yuav txo tau qhov kev raug mob.
  • ** Tsis txhob Overextension **: Ib qho yuam kev feem ntau yog ua kom lub caj dab thiab lub xub pwg nyom nyob rau sab saum toj ntawm lub zog. Qhov no tuaj yeem tso

Scapular Pull-Up FAQs

Tuaj nov cuag Scapular Pull-Up?

Yog lawm, cov neeg pib tuaj yeem ua Scapular Pull-Up ce. Txawm li cas los xij, nws tseem ceeb heev uas yuav tsum nco ntsoov tias qhov kev tawm dag zog no feem ntau tsom rau cov leeg nqaij ib ncig ntawm lub xub pwg nyom, uas yuav tsis zoo li tsim nyob rau hauv cov neeg pib tshiab. Yog li ntawd, nws yog ib qho tseem ceeb kom pib nrog ib tug me me ntawm repetitions thiab maj mam nce raws li lub zog thiab endurance txhim kho. Yog tias qhov kev tawm dag zog ua rau muaj kev tsis xis nyob lossis mob, nws raug nquahu kom nres thiab sab laj nrog kws kho mob lossis kws kho lub cev. Raws li nrog txhua qhov kev tawm dag zog tshiab, daim ntawv tsim nyog thiab cov txheej txheem yog qhov tseem ceeb rau kev tiv thaiv kev raug mob.

Yuav ua li cas kev sau ntawv tso? Scapular Pull-Up?

  • Lub Nplhaib Scapular Pull-Up: Siv gymnastic rings es tsis txhob ntawm ib lub bar, qhov version no tso cai rau ntau yam ntawm cov lus tsa suab thiab koom nrog cov leeg sib txawv.
  • Kev Pabcuam Scapular Pull-Up: Qhov kev hloov pauv no siv cov hlua tiv thaiv los pab txhawb kev nce siab, tso cai rau koj tsom mus rau ntau dua ntawm cov scapular retraction.
  • Lub Isometric Scapular Pull-Up: Hauv qhov version no, koj tuav txoj haujlwm saum toj kawg nkaus ntawm lub rub-up rau lub sijhawm teem sijhawm, tsom mus rau qhov contraction ntawm scapula.
  • One-Arm Scapular Pull-Up: Qhov kev hloov pauv siab no suav nrog kev tawm dag zog nrog ib sab caj npab, ua rau muaj kev nyuaj siab thiab koom nrog scapula hauv txoj kev tshwj xeeb.

Yuav ntawm li cas kev caij kab mob los tso tso Scapular Pull-Up?

  • Tuag Hangs: Los ntawm kev xyaum Tuag Hangs, koj tuaj yeem tsim kev tuav lub zog thiab lub xub pwg nyom, uas yog qhov tseem ceeb rau kev tswj hwm lub cev kom raug thiab tswj thaum lub sij hawm Scapular Pull-Ups.
  • Lat Pull-downs: Zoo ib yam li Scapular Pull-Ups, Lat Pull-downs tsom rau cov leeg latissimus dorsi, uas yog qhov tseem ceeb rau kev rub tawm. Los ntawm kev ntxiv dag zog rau cov leeg no, koj tuaj yeem txhim kho koj qhov kev ua tau zoo hauv Scapular Pull-Ups.

Cov ntawv cov tuam tsev muaj kev khiav Scapular Pull-Up

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  • Cov txiaj ntsig ntawm Scapular Pull-Up.