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Anasayfa / Egzersiz / Cross Bench Dumbbell Pullover Hareketi Nasıl Yapılır ?

Cross Bench Dumbbell Pullover Hareketi Nasıl Yapılır ?

Günümüzün en iyi göğüs ve arka kol çalştırma hareketi olan Cross Bench Dumbbell Pullover Hareketi, son zamanlarda da salonlarda sıklıkla kullanılmaya başladı. bir dumbbell yardımı ile yapılan ve kişiyi hem zorlayıp, hem de kaslarını çabuk geliştiren bu hareketi şimdi detaylı inceleyelim.

Cross Bench Dumbbell Pullover Hareketi Hangi Kasları Çalıştırır?

Cross Bench Dumbbell Pullover Hareketi sizlerin göğüs kaslarını çalıştırmanın yanı sıra, ikincil kas grubu olarak da arka kolu almaktadır.

cross-bench-hareketi cross bench dumbbell pullover hareketi Cross-Bench-Hareketi-300x169 Cross Bench HareketiCross Bench Dumbbell Pullover Hareketi Nasıl Yapılır?

 Cross Bench Dumbbell Pullover Hareketi düz bir sehpaya yattıktan sonra ortalama olarak kaldırabileceğiniz ağırlıkta ki bir dumbbell’i elinize alıp, iki avcunuz ile de ağırlığın en üst kısmından tutarak kendinizi dik bir konum da sehpaya bırakın ve başınızın da arka kısmına doğru kollarınızı salın. Dumbbell’i koldan ve göğüsten alınan güç ile beraber karnınıza kadar getirin, tekrar başınızın arkasından geriye doğru bırakın. Böylelikle arka kol kasları ve göğüs kasları esneyecek, daha çok vücudun çalışmasına yardımcı olacak. Bu hareketi 8-10-12 tekrardan herhangi birisini seçerek, 3 set olarak uygularsanız büyük katkısını görebilirsiniz. Sizlere büyük ölçü de kas kazancı sağlayan bu hareket türü de pek çok sporcu tarafından da kullanılmaktadır. Mutlaka hareketi yaparken iyi konsantre olmalı ve nefes alış-verişe dikkat etmelisiniz.

Cross Bench Dumbbell Pullover Hareketi Uygulanırken Dikkat Edilmesi Gerekenler

Cross Bench Dumbbell Pullover Hareketi uygulanırken iyi konsantre olamamanız durumunda elinizde ki dumbbell yüzünüze bile düşebilir! Genelde kişiler bu hareketi çalışırlarken +20 kilo üstü dumbbell ile çalıştıklarından dolayı mutlaka dikkat edilmesi gereken bir durumdur, yoksa hem kendinizi, hem de çevrenizi ciddi zararlara uğratabilirsiniz.

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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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