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Self Assisted Inverted Pullover

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili., Choya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi, Rectus Abdominis
Amashwa eqhapho
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Ukuxhumana kwe Self Assisted Inverted Pullover

The Self Assisted Inverted Pullover ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya msana wanu, mapewa, ndi mikono, zomwe zimathandiza kuti thupi likhale lolimba komanso lokhazikika. Zochita izi ndizoyenera pamagulu onse olimbitsa thupi, chifukwa zimalola kudzithandizira, ndikupangitsa kukhala chisankho chabwino kwa oyamba kumene ndi omwe akuchira kuvulala. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti awonjezere kamvekedwe ka minofu, kulimbikitsa mphamvu zogwirira ntchito komanso kulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Self Assisted Inverted Pullover

  • Ndi manja anu akuyang'ana kutali ndi thupi lanu, fikani mmwamba ndikugwira kapamwamba ndikugwira kwakukulu, ndikukweza manja anu mokwanira.
  • Kenako, gwirani pachimake chanu ndikukweza m'chiuno mwanu pansi, kukokera thupi lanu mmwamba kupita ku bar mu malo otembenuzidwa.
  • Pamene mukufika pamwamba pa kayendetsedwe kake, gwiritsani ntchito manja anu kuti muthandize kukoka thupi lanu mmwamba ndi pamwamba pa bar, pamene miyendo yanu ikuwongoka komanso palimodzi.
  • Dzichepetseni pang'onopang'ono mpaka pomwe mukuyambira, ndikuwongolera nthawi yonseyi kuti muwonetsetse kuti mukugwiritsa ntchito minofu yanu osati kuthamanga.

Izinto zokwenza Self Assisted Inverted Pullover

  • Maonekedwe ndi Njira Yoyenera: Onetsetsani kuti mwasunga mawonekedwe olondola nthawi yonse yochita masewera olimbitsa thupi. Thupi lanu liyenera kukhala lolunjika kuchokera kumutu mpaka kumapazi, ndipo manja anu azikhala motalikirana ndi mapewa. Pewani kupindika zigongono ndi mawondo anu. Komanso, onetsetsani kuti mukukoka thupi lanu mmwamba pogwiritsa ntchito lats osati manja anu. Kulakwitsa kofala ndiko kugwiritsa ntchito mikono kukoka, zomwe zingayambitse kupsinjika kapena kuvulala.
  • Mayendedwe Oyendetsedwa: Kuyenda kuyenera kukhala pang'onopang'ono komanso koyendetsedwa, pokoka komanso kutsika pansi. Pewani mayendedwe othamanga kapena othamanga chifukwa angayambitse kuvulala ndipo sangagwire minofu yanu bwino.
  • Kupuma: Kupuma koyenera ndikofunikira panthawi yochita masewera olimbitsa thupi. Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya momwe mukuchitira

Self Assisted Inverted Pullover Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Self Assisted Inverted Pullover?

Zochita Zolimbitsa Thupi Zodzithandizira Zomwe Zimagwira Ntchito Nthawi zambiri zimatengedwa ngati kayendetsedwe kapamwamba komwe kumafuna mphamvu, kusinthasintha, ndi kusinthasintha. Kwa oyamba kumene, zitha kukhala zovuta kuchita izi moyenera komanso mosamala. Komabe, oyamba kumene angagwiritse ntchito ntchitoyi poyambira ndi masewera olimbitsa thupi osavuta kuti apange mphamvu ndi kusinthasintha, monga kukoka kothandizira, mizere yozungulira, kapena lat pulldowns. Nthawi zonse tikulimbikitsidwa kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani kuti mutsimikizire kuti ndinu otetezeka komanso otetezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Self Assisted Inverted Pullover?

  • The Cable Pullover: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, kulola kukana kosasunthika pamayendedwe onse ndikupereka zovuta zamtundu wina wa minofu.
  • The Stability Ball Pullover: Kusiyanaku kumaphatikizapo kugona pa mpira wokhazikika m'malo mwa benchi, yomwe imapanga maziko anu ndikuwongolera bwino komanso kukhazikika pamene mukuchita pullover.
  • The Single Arm Pullover: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, kukulolani kuti muyang'ane mbali iliyonse ya thupi lanu payekha ndikutha kuzindikira ndi kukonza kusalinganika kulikonse.
  • The Straight-Arm Pullover: Kusiyanaku kumaphatikizapo kusunga manja anu mowongoka m'malo mowapinda, zomwe zimatsindika kwambiri ma lats ndi zochepa pa triceps.

Izinto zokufunda ezishisa ezivumelekile Self Assisted Inverted Pullover?

  • Zochita za Lat Pulldown zimaphatikizanso ndi Self Assisted Inverted Pullover pamene imagwira ntchito mofanana ndi magulu a minofu, monga lats, biceps, ndi deltoids kumbuyo, koma kuchokera kumbali yosiyana, kupititsa patsogolo mphamvu zonse zammbuyo ndi kukhazikika.
  • Zochita zolimbitsa thupi za Inverted Row ndizowonjezeranso kwambiri kwa Self Assisted Inverted Pullover chifukwa imayang'ana magulu akuluakulu a minofu monga lats ndi biceps, komanso imagwiritsa ntchito pachimake ndi kumunsi kumbuyo, kulimbikitsa kaimidwe kabwino komanso moyenera.

Amaxabiso angamahlekwane kanye Self Assisted Inverted Pullover

  • Zolimbitsa thupi kumbuyo
  • Kulimbitsa thupi kwa Pullover
  • Self Assisted exercise for back
  • Zochita za toning m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Njira ya Inverted Pullover
  • Back kulimbikitsa zolimbitsa thupi
  • Zochita za Bodyweight Pullover
  • Kalozera wa Self Assisted Pullover
  • Zochita zolimbitsa thupi m'chiuno ndi kumbuyo