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Anasayfa / Egzersiz / Barbell Pullover Hareketi Nasıl Yapılır ?

Barbell Pullover Hareketi Nasıl Yapılır ?

Barbell Pullover Hareketi günümüzün sporcularının az kullandığı fakat sırta da katkısı olduğundan dolayı özellikle gün içinde hem göğüs, hem de sırt çalışan sporcuların sıklıkla tercih ettiği bir program antrenmanıdır. Şimdi bu antrenman türünü detaylı inceleyelim.

Barbell Pullover Hareketi Hangi Kasları Çalıştırır?

Barbell Pullover Hareketi sizlerin göğüs kaslarını çalıştırması ile bilinir. Bunun yanı sıra ise ikincil kas grubu olarak sırt ve kanat, üçüncül kas grubu olarak da arka kolu almaktadır. Yani bir hareket ile 3 farklı ana kas grubunu çalıştırabilme olanağına sahipsiniz!

Barbell-Pullover-Hareketi-Barbell Pullover Hareketi Nasıl Yapılır barbell pullover hareketi Barbell-Pullover-Hareketi-300x141 Barbell Pullover Hareketi

Barbell Pullover Hareketi Nasıl Yapılır?

Barbell Pullover Hareketi kalın bir levha üzerine kürek kemiklerinizi dayayarak tıpkı diğer pullower hareketleri gibi dumbbell indirip kaldırma işlemidir. Levhaya sırtınızı dayadıktan sonra vücudunuzun 90 derecelik bir açıda olmasını sağlayın, ayaklarınız yere sağlam bassın ve elinizde ki dumbbell’i ense hizanızdan kafa arkasına kadar indirin. Tekrar göbeğinize kadar kaldırıp getirin, tekrardan kafanızın arkasına indirin. Bu hareketi yaparken mutlaka iyi konsantre olmak durumundasınız. Yoksa hiç beklenmedik sorunsallar devreye girebilir. Hareketin uygulanması sırasında da diğer dikkat edilmesi gereken kural mutlaka 3 setten fazla yapılmamasıdır. Arka kol ve göğsü fazlası ile zorladığından ötürü de mutlaka setler arası 1 dakikalık aralar bırakın ve hiçbir ağırlık ile ilgilenmeyin. Bolca su için, çalışan kaslarınızı sallayın! Böylelikle kaslar gevşer ve diğer set antrenmanına da hazır olur!

Barbell Pullover Hareketi Uygulanırken Dikkat Edilmesi Gerekenler

Barbell Pullover Hareketi yapılırken levhaya kürek kemiklerinizin sağlam oturması ve acısız bir şekilde antrenmanın sürmesine dikkat edin. Ayrıca ağırlık seçimini iyi yapın, sizleri fazla zorlayan ağırlık ise mutlaka ağırlık düşürerek devam edin. Yoksa büyük sorunlar ortaya çıkar.

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Seated Leg Press Hareketi Nasıl Yapılır ?

Seated Leg Press Hareketi sizlere bütünüyle katkı sağlayan bir hareket türüdür. Bu nedenle de bacak kaslarını …

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