Pullover - jimicsi ee horumarka ah ee murqaha xabadka

Pullover - layli in loogu talagalay horumarinta ballaadhan muruqyada dib. Intaa waxaa dheer, waxaa sidoo kale tababare u ah qaybta hoose ee xabadka iyo korodhka mugga thorax ah. pullover Jimicsiga loo isticmaalaa in lagu siiyo gargaar iyo qaabka wanaagsan ee hoose murqaha xabadka.

Waxaa jira laba siyaabood oo pullover socda:
1. beenta on guryaha keydka ah.
2. beenta keydka dhaqdhaqjisid kaliya.
In habka ugu horeysay jiifsado waa jirka oo laabaya jilbaha oo. Cagaha adag ku hayn dhanka ah dhulka. In gacmaha xaq u leedahay inaad qaadato dumbbell ah iyo kor u badan xabadka. Qabo dumbbell ah labada gacmood waa in ka hoose ee disc sare. Aan gacmaha laabaya at suxullada ah, hoos u barbell ee arc ah madaxiisa. Pullover - jimicsi oo aad u baahan tahay in si tartiib ah u qabtaan, si ay u dareemaan sida murqaha pectoral oo culays lixaad xabadka.

Ka dib markii dumbbell hoos dhibic ugu hooseeya, waxaa lagama maarmaan ah in ay kor u soo celin ay markii hore. Hubi in baaquli la sara kicin. Pullover - layli in waa in la sameeyaa si sax ah, haddii miskaha hoos u bixisaa stretch weyn xabadka.

pullover sameeyaa hubka si toos ah, sidaas daraaddeed saamaynta layliga noqon doonaa maximal. dhaqdhaqaaqa waa in ay dhacaan oo keliya in si wadajir ah garabka. Inta kale ee jirka oo weli la dhaqdhaqaaqin. Waxaad samayn kartaa pullovers iyo gacmaha duubnaadaan, laakiin ay dhacdo in this tababari doonaan oo kaliya murqaha iyo kordhinta mugga of xabadka ma dhici doonto.

Habka labaad u baahan tahay in lugaha ka qaloocsan tahay jilbaha yihiin cagta buuxa dabaqa, jidhkuna waa kaliya garbaha kursiga keydka. At booska this Orodyahanka suurtagalinaysaa in ay ka shaqeeyaan dorsi latissimus ah iyo muruqyada pectoral hoose. Waxa ay la mid tahay habka ugu horeysay. Pullover - layli in si degdeg ah kala xabadka. Gaar ahaan lagu taliyay hab firfircoon si ay u kordhiyaan in mugga.

bodybuilders Marexaan sheegan in pullover ay ku caawin doonaan la kordhiyo mugga of xabadka, ma aha oo kaliya ciyaartoyda da 'yar, laakiin sidoo kale wakiilada jiilka ka weyn. Waxa kaliya ee waa in si joogto ah la fuliyay, talantaalli ah layliyo kale, sida baararka zhimom, dumbbells xarkaha.

Waxaa lagama maarmaan ah si ay u fuliyaan tijaabooyin, aad ogaato habka kugu habboon. Qaar ka mid ah u qabtaan pullover been ah oo dhan in ka badan kursiga keydka. Qaar ka mid ah jiifsaday, laakiin madaxiisa sudhay ka badan darafka kursiga keydka.

Haddii goolka - in la kordhiyo mugga of xabadka, qaado miisaanka dumbbells ah si ay u qabtaan celceliyay ee la soo dhaafay (15 macsarada talinayaa) si dhib weyn u soo dhowaan. At shaki ugu yar ee dhaawaca, waa in ay joojiyaan pullover fulinta. Ha isla markiiba ku saleeyey in uu miisaan weyn, sababtoo ah waxaa wanaagsan in la miisaanka yar iyo kusoo celin ah oo dheeraad ah shaqeeyaan. Kordhiyo tirada aaminin waa in loo joojinayaa in ka badan dhowr toddobaad.

Diyaari in ay in sakaarka waxaa iska doonaa xoog ku filan oo ay wax gaadhaan, gaar ahaan haddii aad bilowdo in aad la miisaanka culus shaqeeyaan. Raac pullover - jimicsi oo caawin doona in aad iibsato feedhaha weyn oo qurux badan!