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Hla-over Lateral Pulldown

Exercise Profile

Nqeeb Ib hliCov ua koob moj.
Cov khoom sivCable
Ib tej VajLatissimus Dorsi
Ib tej Vaj themBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Hla-over Lateral Pulldown

Cross-over Lateral Pulldown yog ib qho kev tawm dag zog lub cev uas feem ntau tsom rau cov leeg hauv koj nraub qaum, xub pwg, thiab caj npab, txhim kho tag nrho lub cev lub zog thiab lub cev. Qhov kev tawm dag zog no yog qhov zoo tagnrho rau cov neeg nyiam kev tawm dag zog uas lub hom phiaj los tsim cov leeg nqaij thiab cov tib neeg uas xav txhim kho lawv lub zog ua haujlwm rau txhua hnub. Kev koom ua ke Cross-over Lateral Pulldowns rau hauv koj qhov kev ua haujlwm niaj hnub tuaj yeem pab txhim kho koj lub cev sib luag, txhawb kev tswj lub cev zoo dua, thiab txo qis kev pheej hmoo ntawm cov leeg nqaij.

Qhia txog: Lub thibkis Step-by-Step Hla-over Lateral Pulldown

  • Sawv ntsug hauv nruab nrab ntawm lub tshuab cable, tuav txoj cai rub nrog koj sab laug thiab sab laug pulley nrog koj sab tes xis, hla koj txhais tes rau pem hauv ntej ntawm koj.
  • Kauj ruam ob peb kauj ruam rov qab, faib koj txoj kev sib npaug, thiab khoov koj lub hauv caug me ntsis thaum ua kom koj lub hauv paus koom nrog thiab koj nraub qaum ncaj.
  • Nrog koj txhais tes txuas, rub cov leeg mus rau ntawm koj ob sab los ntawm nias koj lub xub pwg nyom ua ke thiab khoov koj lub luj tshib. Xyuas kom koj txhais tes txav mus rau hauv qhov dav arc thiab tsis ncaj nraim.
  • Maj mam tso cov leeg rov qab mus rau qhov chaw pib, tso cai rau koj cov leeg kom ntev, thiab tom qab ntawd rov ua lub zog rau koj qhov xav tau ntawm tus lej reps.

Nruab ntxaug ntawv Hla-over Lateral Pulldown

  • Kev tuav kom zoo: Tuav cov tes nrog tuav ruaj tab sis tsis txhob tuav nruj heev vim nws tuaj yeem ua rau tsis tsim nyog rau koj txhais caj npab thiab lub xub pwg nyom. Koj ob txhais tes yuav tsum tig mus rau pem hauv ntej thiab koj txhais caj npab yuav tsum tau ua kom tiav thaum pib ntawm kev tawm dag zog.
  • Tswj Movement: Tsis txhob jerky lossis nrawm nrawm. Tus yuam sij rau kev ua tau zoo hla dhau kev rub tawm yog qeeb, tswj cov lus tsa suab. Rub cov tes tuav kom zoo thiab rov qab mus rau qhov chaw pib hauv kev tswj hwm. Qhov no yuav ua rau cov leeg tsom tau zoo dua thiab txo qhov kev pheej hmoo ntawm kev raug mob.
  • Tsis txhob siv Momentum: Ib qho yuam kev feem ntau yog siv lub zog lub cev los rub cov tes, uas tuaj yeem ua rau raug mob thiab txo qhov ua tau zoo ntawm kev tawm dag zog. Kev txav mus los yuav tsum yog los ntawm cov leeg ntawm koj nraub qaum thiab caj npab, tsis yog los ntawm viav vias

Hla-over Lateral Pulldown FAQs

Tuaj nov cuag Hla-over Lateral Pulldown?

Yog lawm, cov neeg pib tuaj yeem ua qhov Cross-over Lateral Pulldown ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb hnyav thiab tsom rau ntawm daim ntawv kom raug kom tsis txhob raug mob. Nws kuj tseem yuav pab tau kom muaj tus kws qhia lossis cov kws paub txog gym-goer saib xyuas thawj ob peb zaug kom paub tseeb tias qhov kev tawm dag zog ua kom raug. Raws li nrog ib qho kev tawm dag zog tshiab, nws yuav tsum tau muab tso rau hauv ib qho kev ua haujlwm sib luag ua ntu zus.

Yuav ua li cas kev sau ntawv tso? Hla-over Lateral Pulldown?

  • Standing Cross-over Lateral Pulldown: Hauv qhov kev hloov pauv no, koj ua qhov kev tawm dag zog thaum sawv, uas koom nrog koj lub cev thiab lub cev.
  • Hla-over Lateral Pulldown nrog Resistance Bands: Qhov kev hloov pauv no siv cov hlua tiv thaiv tsis txhob siv lub tshuab cable, muab ntau qhov kev xaiv nqa tau yooj yim thiab ntau yam.
  • Reverse Grip Cross-over Lateral Pulldown: Qhov kev hloov pauv no suav nrog kev tuav rov qab, uas tuaj yeem pab tsom cov leeg sib txawv hauv koj nraub qaum thiab caj npab.
  • Hla-over Lateral Pulldown nrog Dumbbells: Qhov kev hloov pauv no siv dumbbells es tsis txhob siv lub tshuab cable, muab ntau hom kev tiv thaiv thiab kev sib tw.

Yuav ntawm li cas kev caij kab mob los tso tso Hla-over Lateral Pulldown?

  • Dumbbell Pullover: Nws ua kom tiav Cross-over Lateral Pulldown los ntawm kev tsom mus rau tib cov leeg nqaij, latissimus dorsi, tab sis los ntawm lub kaum sab xis sib txawv, txhawb kev sib npaug ntawm cov leeg nqaij thiab ua kom yooj yim.
  • Pull-ups: Qhov no yog ib qho kev tawm dag zog uas, zoo li Cross-over Lateral Pulldown, ua haujlwm ntau pawg leeg ib zaug, suav nrog latissimus dorsi, biceps, thiab deltoids, txhim kho lub cev lub zog thiab kev ua siab ntev.

Cov ntawv cov tuam tsev muaj kev khiav Hla-over Lateral Pulldown

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