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Cable Underhand Pulldown

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiWada ta hurna.
Musulunci Masu gudummawaLatissimus Dorsi
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Cable Underhand Pulldown

Cable Underhand Pulldown wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, gami da latissimus dorsi da rhomboids, yayin da yake haɗa biceps da kafadu. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, saboda juriya mai daidaitacce. Wannan motsa jiki yana da fa'ida ga waɗanda ke son haɓaka ƙarfin jikinsu na sama, matsayi, da ma'anar tsoka, da kuma haɓaka aiki a cikin ayyukan da suka haɗa da ja ko ɗagawa.

Yanayinta: tsammanin nuni a nuni Cable Underhand Pulldown

  • Tsaya suna fuskantar na'ura tare da faɗin kafada da ƙafafu, ɗauki sandar tare da rik'on hannun hannu (hannun hannu suna fuskantar ku) kuma kiyaye hannayenku a nisan kafada.
  • Ja sandar ƙasa yayin da kake riƙe bayanka madaidaiciya da kuma gwiwar gwiwarka kusa da jikinka, har sai sandar ta kasance a matakin ƙirji.
  • Dakata na ɗan lokaci don jin ƙanƙara a cikin tsokoki, sannan a hankali mayar da sandar zuwa wurin farawa, tabbatar da cewa kun cika hannuwanku da jin shimfiɗa a cikin lats ɗin ku.
  • Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da kuma tsayayye.

Lajin Don yi Cable Underhand Pulldown

  • Rike: Rike sandar tare da rik'on hannu, ma'ana ya kamata tafin hannunka su kasance suna fuskantarka. Wannan rikon yana kaiwa tsokoki a baya da biceps yadda ya kamata. Kuskure na yau da kullun shine kama sandar da ƙarfi, wanda zai iya takura wuyan hannu da gaɓoɓin hannu. Rikon naku yakamata ya kasance mai ƙarfi amma annashuwa.
  • Motsi Mai Sarrafa: Guji kuskuren yin amfani da hanzari don ja sandar ƙasa. Wannan zai iya haifar da rashin tasiri na tsoka da haɗin gwiwa da kuma yiwuwar rauni. Madadin haka, mayar da hankali kan jinkirin, motsi mai sarrafawa duka lokacin jan sandar ƙasa da lokacin mayar da shi zuwa wurin farawa. Wannan yana ba da damar iyakar haɗin gwiwa na tsoka kuma yana taimakawa wajen ƙarfafa ƙarfi sosai.
  • Kewayon Motsi: Nufin jawo

Cable Underhand Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Cable Underhand Pulldown?

Ee, masu farawa za su iya yin aikin Cable Underhand Pulldown. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Cable Underhand Pulldown?

  • The Single Arm Cable Pulldown wani bambanci ne inda kuke yin motsa jiki hannu ɗaya a lokaci ɗaya, yana ba da damar ƙarin mai da hankali kan kowane tsokar lat.
  • Faɗin-Grip Cable Pulldown shine bambance-bambancen da ke niyya ga lats na waje ta amfani da mafi girman riko akan sandar.
  • Close-Grip Cable Pulldown wani bambanci ne wanda ke yin niyya ga lats na ciki da tsokoki na baya ta hanyar yin amfani da kusanci da sandar.
  • Reverse-Grip Cable Pulldown shine bambance-bambancen inda kuka kama sandar tare da dabino suna fuskantar ku, wanda ke kaiwa ƙananan lats da biceps yadda ya kamata.

Me suna da abin da ya sanya ɗaukehawa ga Cable Underhand Pulldown?

  • Barbell Bent Over Rows wani motsa jiki ne na motsa jiki kamar yadda suke buƙatar irin wannan motsi na ja, wanda ke haɓaka ƙarfi da juriya na baya da biceps, tsokoki waɗanda ake amfani da su da farko a cikin ja da baya.
  • Pull-ups wani motsa jiki ne mai nauyin jiki wanda ya dace da Cable Underhand Pulldown ta hanyar shigar da ƙungiyoyin tsoka iri ɗaya, musamman latissimus dorsi da biceps, amma daga wani kusurwa daban, inganta aikin dacewa da kuma daidaitawar tsoka.

Karin kalmar raɓuwa ga Cable Underhand Pulldown

  • Cable Underhand Pulldown motsa jiki
  • Ayyukan ƙarfafawa na baya
  • Kebul motsa jiki don baya
  • Dabarar Pulldown karkashin hannun
  • Ayyukan motsa jiki ta amfani da kebul
  • Cable Back motsa jiki
  • Jagorar Ƙarƙashin Cable Pulldown
  • Yadda ake yin Cable Underhand Pulldown
  • Kebul injin motsa jiki don baya
  • Hanyoyi don ƙarfafa tsoka na baya