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Kunama Extension Pullover

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoLevator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
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Ukuxhumana kwe Kunama Extension Pullover

The Lying Extension Pullover ndi masewera olimbitsa thupi omwe amayang'ana minofu ya kumtunda kwa thupi, makamaka pachifuwa, kumbuyo, ndi triceps. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, kufuna kukulitsa mphamvu zawo zakumtunda ndi kusinthasintha. Zochita izi ndizosangalatsa kwambiri chifukwa cha kuthekera kwake kuwongolera kaimidwe, kukulitsa tanthauzo la minofu, ndikuthandizira kuti thupi lizigwira ntchito bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Extension Pullover

  • Gwirani dumbbell ndi manja onse awiri, ndikukweza manja anu pamwamba pa chifuwa chanu.
  • Pang'onopang'ono tsitsani dumbbell mmbuyo pamutu panu, kusunga manja anu molunjika, mpaka kulemera kuli pafupi ndi mutu wanu.
  • Imani kaye pang'ono, kenaka gwiritsani ntchito minofu ya pachifuwa ndi mkono wanu kuti mukweze dumbbell kubwerera pamalo oyamba pamwamba pa chifuwa chanu.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Kunama Extension Pullover

  • **Kuyenda Koyendetsedwa**: Chepetsani kulemera kwake pang'onopang'ono kumbuyo kwa mutu wanu kwinaku mukuwongoka manja anu. Kuyenda kuyenera kuyendetsedwa ndikuchedwa kuti musavulaze. Pamene dumbbell ili mulingo ndi mutu wanu, imirirani pang'ono, kenaka kwezani dumbbell kubwerera kumalo oyambira pogwiritsa ntchito pang'onopang'ono, kayendetsedwe koyendetsedwa.
  • **Sungani Msana Wanu Wobisala**: Cholakwika chimodzi chofala ndikubweza kumbuyo panthawi yochita masewera olimbitsa thupi. Izi zitha kuyika zovuta zosafunikira pamsana wanu ndikupangitsa kuvulala. Nthawi zonse sungani msana wanu molunjika pa benchi panthawi yonse yochita masewera olimbitsa thupi.
  • **Pewani Kupinda Zigongono**: Cholakwika china chofala ndikupinda zigongono panthawi yamasewera

Kunama Extension Pullover Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Extension Pullover?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Liing Extension Pullover. Komabe, ayenera kuyamba ndi zolemera zopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kuti asavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Extension Pullover?

  • Cable Lying Pullover: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe omwe amapereka kukana kosasinthika mumayendedwe onse.
  • Resistance Band Liing Pullover: Kusinthaku kumagwiritsa ntchito gulu lotsutsa, lomwe lingakhale njira ina yabwino kwa iwo omwe alibe mwayi wopeza zolemera kapena masewera olimbitsa thupi.
  • Mpira Wokhazikika Wonama Pullover: Kusiyanaku kumaphatikizapo mpira wokhazikika kuti upangitse pachimake chanu ndikuwongolera bwino mukamasewera.
  • Single-Arm Lying Pullover: Kusiyanaku kumayang'ana pa mkono umodzi panthawi, zomwe zingathandize kuzindikira ndi kukonza kusalinganika kulikonse kwamphamvu pakati pa mikono yanu.

Izinto zokufunda ezishisa ezivumelekile Kunama Extension Pullover?

  • Kuchita masewera olimbitsa thupi kwa Dumbbell Fly ndikothandiza kwambiri kwa Ling Extension Pullover chifukwa imayang'ana minofu ya pectoral kuchokera kumbali ina, kupititsa patsogolo kukula kwa chifuwa.
  • Zochita zolimbitsa thupi za Tricep Dips zimakhala zopindulitsa pamodzi ndi Lying Extension Pullover monga momwe zimakhalira kulimbikitsa ndi kutulutsa minofu ya tricep, yomwe imagwiritsidwanso ntchito poyenda.

Amaxabiso angamahlekwane kanye Kunama Extension Pullover

  • Chingwe chabodza Extension Pullover
  • Kulimbitsa thupi kumbuyo ndi chingwe
  • Zochita zolimbitsa thupi zachingwe kwa minofu yam'mbuyo
  • Kunama Pullover pogwiritsa ntchito Chingwe
  • Chingwe Back Kulimbitsa Zolimbitsa Thupi
  • Zochita zolimbitsa thupi zolimbitsa minofu yakumbuyo
  • Zochita zamakina kumbuyo
  • Kunama Extension Pullover njira
  • Momwe Mungapangire Bodza Lowonjezera Labodza
  • Zolimbitsa thupi zama chingwe kumtunda wammbuyo