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Bar Lateral Pulldown

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Bar Lateral Pulldown

The Bar Lateral Pulldown ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amayang'ana minofu yakumbuyo, makamaka latissimus dorsi, kupititsa patsogolo mphamvu za thupi komanso kupititsa patsogolo kutanthauzira kwa minofu. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Anthu amaphatikiza Bar Lateral Pulldown muzochita zawo zolimbitsa thupi kuti asinthe kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, komanso kukhala ndi thupi lozungulira komanso losangalatsa lapamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bar Lateral Pulldown

  • Khalani pansi pampando, kuonetsetsa kuti mapazi anu ali ophwanyika pansi ndipo mawondo anu ali pansi pa pad, ndiye tambani pang'ono, ndikusunga msana wanu molunjika ndi chifuwa chanu chikukwezedwa.
  • Kokani chotchinga pansi chakuchifuwa chanu ndikusunga zigono zanu pafupi ndi thupi lanu, ndikufinya mapewa anu pamodzi pansi pakuyenda.
  • Gwirani malowo kwa kamphindi kenako pang'onopang'ono mubwererenso kapamwamba kumalo oyambira, kulola manja anu kuti atalike mokwanira ndipo mapewa anu afalikire.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Bar Lateral Pulldown

  • **Kugwira Koyenera**: Mukagwira chotchinga, manja anu aziyang'ana kutsogolo ndipo manja anu azikhala otambasuka kuposa mapewa anu. Kulakwitsa kofala ndikugwira bala yopapatiza kwambiri kapena yotakata kwambiri, zomwe zingayambitse kulimbitsa thupi kosagwira ntchito kapena kuvulala komwe kungachitike.
  • **Mayendedwe Oyendetsedwa**: Kokani kampaniyo pansi bwino komanso mowongolera mpaka pachifuwa chanu chakumtunda, ndiyeno pang'onopang'ono mubwerere m'mbuyo. Pewani kugwedezeka kwadzidzidzi, chifukwa izi zingayambitse kupsinjika kwa minofu kapena kuvulala.
  • **Pewani Kutsamira**: Kulakwitsa kofala ndiko kutsamira patali kwambiri pokokera chotchinga pansi. Izi zitha kuyika kupsinjika kosafunikira pamsana wanu ndikusunthira kuyang'ana kutali ndi ma lats anu. Yesetsani kukhala ndi msana wowongoka,

Bar Lateral Pulldown Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bar Lateral Pulldown?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Bar Lateral Pulldown. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awonetsetse kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kumvetsera thupi lawo osati kukankhira mwamphamvu mofulumira kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bar Lateral Pulldown?

  • Wide-Grip Bar Lateral Pulldown: Kusintha uku kumalunjika kumtunda kwanu ndi mapewa anu mogwira mtima kwambiri pogwiritsa ntchito kugwira kwakukulu pa bala.
  • Reverse-Grip Bar Lateral Pulldown: Pogwiritsa ntchito chogwira cham'manja, kusinthaku kumapangitsa ma biceps anu mochulukirapo komanso kumagwiranso ntchito minofu yakumbuyo kwanu mosiyana.
  • Single-Arm Bar Lateral Pulldown: Kusinthaku kumakupatsani mwayi woyang'ana mbali iliyonse ya msana wanu payekhapayekha, ndikuwongolera kukhazikika kwa minofu ndi kufanana.
  • V-Bar Lateral Pulldown: Kusinthaku kumagwiritsa ntchito kapamwamba kooneka ngati V, kulola kusalowerera ndale komwe kumatha kukhala kosavuta pamikono ndi m'miyendo, ndikulondolerabe minofu yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Bar Lateral Pulldown?

  • The Deadlift ndi masewera ena abwino kwambiri omwe amaphatikizana bwino ndi Bar Lateral Pulldowns, chifukwa imagwira ntchito yonse yapambuyo, kuphatikizapo lats, komanso imagwira m'munsi kumbuyo ndi hamstrings, kupititsa patsogolo mphamvu zammbuyo ndi kukhazikika.
  • Kukoka ndi masewera olimbitsa thupi omwe amatha kugwirizana ndi Bar Lateral Pulldowns, pamene amagwiritsa ntchito magulu ofanana a minofu kuphatikizapo lats ndi rhomboids, komanso amaphatikizanso minofu yowonjezera yokhazikika, kupititsa patsogolo mphamvu zogwira ntchito komanso kupititsa patsogolo ubwino wa pulldown.

Amaxabiso angamahlekwane kanye Bar Lateral Pulldown

  • Cable Bar Lateral Pulldown
  • Back Workout ndi Chingwe
  • Zolimbitsa Thupi Zachingwe Zobwerera
  • Zochita Zolimbitsa Thupi Lateral Pulldown Back
  • Kutsitsa kwa Bar kwa Mphamvu Zakumbuyo
  • Cable Machine Back Workout
  • Kulimbitsa Mmbuyo ndi Lateral Pulldown
  • Zolimbitsa Thupi Zam'mbuyo - Lateral Pulldown
  • Kulimbitsa Kumbuyo Kwapamwamba ndi Cable Pulldown
  • Bar Lateral Pulldown Back Training.