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Anasayfa / Egzersiz Hareketleri / One Arm Pulley Push Down Hareketi Nasıl Yapılır

One Arm Pulley Push Down Hareketi Nasıl Yapılır

One Arm Pulley Push Down Hareketi kendine has bir alet ile uygulanabilen hareket türü olmasının yanı sıra en kolay ve en verimli arka kol çalıştırma hareketidir. Şimdi sizlere detaylıca açıklamalarını ve nasıl yapıldığını anlatacağız.

Hangi Kasları Çalıştırır?

One Arm Pulley Push Down Hareketi sizlerin arka kol kaslarını çalıştıran metabolizmanızı da hızlandıran bir hareket türüdür.

One-Arm-Pulley-Push-Down-Hareketi-One Arm Pulley Push Down Hareketi Nasıl Yapılır one arm pulley push down hareketi One-Arm-Pulley-Push-Down-Hareketi-300x145 One Arm Pulley Push Down Hareketi

One Arm Pulley Push Down Hareketi Nasıl Yapılır?

One Arm Pulley Push Down Hareketi, Triceps Station denilen bir alet ile uygulanmaktadır. Plakalara doğru ağırlıkları bağladıktan sonra dirsekten kolu kırın ve aletin tutacak bölümünü avuç içiniz ile kavrayarak ileri doğru itin. Dirsek düzeldiği zaman ise hareketin gerginliği ile arka kol kaslarınızın çalışmaya başladığını göreceksiniz. Bu şekilde de hareket daha verimli olacağı gibi daha çok güç almanızı sağlayacaktır. Hareketi bütünü ile verimli kılarken tekrar kolu eski haline döndürün, tam ileride de yarım saniye kadar bekleyin. Hareketi yaparken 10 tekrar * 3 set olarak uygulamaya da mutlak suretle önem verin. Nefesle itmeye ve geri gelirken nefes almaya özen gösterin. Zamanla nefesinizi de hareketle duyarlı bir şekilde uyguladığınız zaman hareketin daha çok verimli olduğunu da göreceksiniz. Hareketin her set arasına da mutlaka 1 dakikalık zaman dilimi yerleştirin ve kol kaslarınızı iyice dinlendirin.

One Arm Pulley Push Down Hareketi Hareketi Uygulanırken Dikkat Edilmesi Gerekenler

One Arm Pulley Push Down Hareketi uygulanırken dikkat edilmesi gereken kural ağırlık plakalarının arka kolu kaldırabileceği kadar olmasına özen göstermelisiniz. Pek çok arkadaşımız daha çok ağırlık bağladığından dolayı kas yırtılması gibi sorunlar ile karşılaşabiliyor. Bundan kaynaklı, bu tip sorunların mutlak suretle doğru uygulanmasına da önem vermek gerekiyor.

Mutlaka Okumalısınız

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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