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Alternate Lateral Pulldown

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Alternate Lateral Pulldown

The Alternate Lateral Pulldown ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono. Ndizoyenera anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, akuyang'ana kuti apititse patsogolo mphamvu zawo zam'mwamba komanso matanthauzo a minofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kaimidwe, kulimbikitsa kuyenda bwino kwapamwamba kwa thupi, ndikuthandizira kuti mukhale ndi ndondomeko yolimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Alternate Lateral Pulldown

  • Gwirani chotchingacho ndi manja anu otalikirana kuposa m'lifupi mwake mapewa, manja akuyang'ana kutsogolo.
  • Exhale ndi kukokera bar ku chifuwa chanu, kusunga msana wanu molunjika ndi kuyang'ana kukoka mapewa anu pamodzi.
  • Gwirani malowo kwa kamphindi, kenaka kwezani kapamwamba pang'onopang'ono kubwerera pomwe mukuyambira pomwe mukukoka mpweya.
  • Bwerezani kusuntha uku, kusinthasintha pakati pa kukokera bar kumanzere ndi kumanja kwa chifuwa chanu kuti mulowetse mbali zosiyanasiyana za minofu yanu yam'mbuyo.

Izinto zokwenza Alternate Lateral Pulldown

  • Kugwira Moyenera: Kugwira ndikofunikira pakuchita izi. Gwirani bala ndi chogwirizira chotambalala pang'ono kuposa m'lifupi mwake. Manja anu ayenera kuyang'ana kutsogolo. Kulakwitsa kofala ndiko kugwiritsa ntchito chogwirira chapansi kapena chotambalala kwambiri, chomwe chingayambitse kupsinjika kapena kuvulala.
  • Kusuntha Koyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kuti mugwetse mipiringidzoyo. M'malo mwake, yang'anani pakuchita minofu yanu yam'mbuyo ndikukokera pansi pang'onopang'ono, moyendetsedwa bwino mpaka itafika pachifuwa. Kenako, pang'onopang'ono bweretsani bar kubwerera kumalo oyambira. Izi zidzatsimikizira kuti mukugwira ntchito bwino minofu yanu osati kungoyendayenda.
  • Pewani Kutsamira Mmbuyo:

Alternate Lateral Pulldown Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Alternate Lateral Pulldown?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Alternate Lateral Pulldown. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukuzichita moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kukankha mothamanga kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Alternate Lateral Pulldown?

  • Wide-Grip Lateral Pulldown: Mukusintha uku, mumagwira bala motalikirapo kuposa m'lifupi mwamapewa, zomwe zingathandize kulunjika mbali zakunja za lats.
  • Close-Grip Lateral Pulldown: Apa, mumagwira bala pafupi ndi mapewa motalikirana, zomwe zingathandize kulunjika mbali zamkati za lats anu.
  • Reverse-Grip Lateral Pulldown: Kusinthaku kumaphatikizapo kugwira pabalaza ndi manja anu kuyang'ana kwa inu, zomwe zingathandize kugwira ma biceps ndi manja anu kwambiri.
  • V-Bar Lateral Pulldown: Kusinthaku kumagwiritsa ntchito V-bar m'malo mwa bala yowongoka, yomwe ingathandize kulunjika madera osiyanasiyana a lats ndi kumtunda kwanu.

Izinto zokufunda ezishisa ezivumelekile Alternate Lateral Pulldown?

  • Kukoka ndi masewera ena ogwira mtima omwe amakwaniritsa Alternate Lateral Pulldowns pamene amakhalanso ndi latissimus dorsi, biceps, ndi deltoids, koma amafuna kukana thupi, zomwe zingathandize kupititsa patsogolo mphamvu ndi kupirira.
  • Bent-over Rows ikhoza kukhala yothandiza kwambiri ku Alternate Lateral Pulldowns pamene imayang'ana minofu yomweyi koma mu ndege yopingasa, yomwe ingathandize kupititsa patsogolo mphamvu zogwirira ntchito ndi kukhazikika.

Amaxabiso angamahlekwane kanye Alternate Lateral Pulldown

  • Zolimbitsa thupi zina za Lateral Pulldown
  • Zochita za Cable Back
  • Lateral Pulldown ndi Chingwe
  • Zochita zolimbitsa kumbuyo
  • Zochita zamakina a chingwe
  • Alternate Lateral Pulldown kwa minofu yakumbuyo
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Zochita za Cable Pulldown
  • Kulimbitsa thupi kumbuyo ndi Cable
  • Njira ina ya Lateral Pulldown.