http___bodytime.bg_bent-arm-dumbbell-pullover__1.xml
http___fitnessbodygain.com_chest-dumbbell-pullovers_.xml
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Пулоувър с дъмбел Тип : Силово Основни мускули, извършващи движението : Гърди Други мускули, участващи в движението : Латисимуси, рамене, трицепс Екипировка и оборудване : Дъмбел Ниво : Напреднали Движение : Бутане Начин на изпълнение ➡ Вдигнете избрания дъмбел и го сложете на пейката. ➡ Легнете напряко на пейката, с рамене, опрени до дъмбела. ➡ Поставете глезени под коленете на ширина, малко по-голяма от тази на таза. ➡ Стегнете торса и бедрата, хванете дъмбела с две ръце и го повдигнете над гърдите си. ➡ Стегнете раменете си и започнете да спускате дъмбела назад, като в същото време си поемате въздух. ➡ Задръжте, когато опънът стане сериозен или в случай че лактите ви достигнат нивото на раменете ви (хоризонтално). ➡ Бавно започнете да избутвате китки и лакти нагоре и напред към гърдите си, така че дъмбелът да се върне в начална точка. ➡ Издишайте на 2/3 от пътя на дъмбела към позицията над гърдите ви. ➡ Повторете.
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The dumbbell pullovers exercise is a compound exercise which targets the chest muscles primarily and the shoulders, lats and triceps to a lesser extent. It is a strength developing exercise which requires a bench and a dumbbell only. Easy to perform, it helps to develop big chest muscles, plus working on various upper body muscles- both which help to drive the weights plus the ones which help to stabilize the body. Correct Form Of Dumbbell Pullovers Given here are the steps to perform the chest dumbbell pullovers correctly. NOTE:- while some prefer lying parallel to the length of the bench, some prefer lying perpendicular to the length of the bench, forming a cross. Here, I have first described the exercise with the person lying along the length of the bench. - Find a flat bench. Grab a dumbbell with both hands and place it on your thighs while you are sitting on the edge of the bench. - Bring the dumbbell above your head, and lay down flat on the bench, such that your head is nearly at the other end of the bench. The dumbbell will now be over your chest. - Keep your feet planted on the ground to maintain balance. Your hands should be wrapped around the bar of the dumbbells, with thumbs pointing down. This is the starting position. - Keeping a slight bend at the elbows, slowly rotate at the shoulders and bring the weight down behind your head, till it reaches slightly lower than bench height and you can feel a stretch in your chest muscles and lats. Inhale as you go down. - Exhale as you bring the weight up to the starting position following the same arc shape path. This completes one repetition. Variations In Dumbbell Pullovers There are a few variations that you can add to the dumbbell pullovers. While they all have the same technique, the main difference arises in the equipment used and the position of the body while performing the exercise. Here are 3 variations to the dumbbell pullovers: With an E-Z bar. You can add the desired weight and use a straight as well as an E-Z bar. However, an E-Z bar is preferred to avoid injury or stress to the wrists. You should keep your elbows slightly stiff but not locked. You can add two variations here too. You can either perform them on a flat bench, or on a stability ball. Pullovers with weight plates. In this variation of the pullovers, you use a weight plate instead of a dumbbell or E-Z bar. You can (and should) hold the plate from outside (so you can drop it in an emergency). You can perform this on a flat bench or a stability ball, as shown in the pic above. Dumbbell Pullovers perpendicular to the bench. Many prefer performing the dumbbell pullovers this way. The shoulders (and shoulders only) rest on the bench, while the head is left hanging. The technique is almost same. You just have to keep your bums as close to the ground as possible to get maximum stretch. It is advisable that someone hold your knees (or in worst cases, sit on your mid-section slightly) to prevent you from lifting your hips too much or flipping and injuring yourself when you go heavy. Note: Individual images courtesy muscleandfitness.com Precautions To Keep During Dumbbell Pullovers There are a few precautions to keep during the dumbbell pullovers exercise. - Never perform this exercise with weights/barbells/dumbbells that need repair. You wouldn’t like something breaking up and falling flat on your face in the middle of the exercise. - Keep a slight bend in your elbows, especially on the way down. - If you are using heavy weights, or are a newbie to the exercise, always prefer to have a spotter hand over the weights to you. - The starting position begins when the dumbbell is over your head. The repetition ends when the dumbbell reaches that position. Dont let it go unnecessarily forward. Video: Dumbbell Pullovers Muscles Used In Dumbbell Pullovers The following muscles are used in the dumbbell pullovers exercise. - Pectoral Muscles - Latissimus Dorsi or Lats - Rhomboids - Triceps Brachii Long Head - Deltoids- Anterior, Middle and Posterior.