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Cable 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 Cable Bar Lateral Pulldown

The Cable Bar Lateral Pulldown ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amalimbana ndi magulu akuluakulu a minofu kumbuyo kwanu, kuphatikizapo latissimus dorsi, kupititsa patsogolo mphamvu za thupi komanso kupititsa patsogolo kutanthauzira kwa minofu. Masewerawa ndi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu zamunthu payekha. Anthu amatha kusankha kuphatikiza masewerawa m'chizoloŵezi chawo kuti asinthe kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, kapena kupeza msana wojambula bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cable Bar Lateral Pulldown

  • Imani kapena khalani ndi nsana wanu mowongoka, gwirani chotchingacho ndi manja onse awiri motalikirapo kuposa m'lifupi mwake mapewa, zikhatho zikuyang'ana kutsogolo.
  • Kokani mipiringidzo mpaka pachifuwa chanu kwinaku mukutambasula zigongono zanu ndi mapewa anu pansi, kuyang'ana kwambiri kufinya mapewa anu pamodzi.
  • Gwirani malowo kwa kamphindi kuti muwonetsetse kuti minofu ikudutsa.
  • Pang'onopang'ono bwererani kapamwamba kumalo oyambira, ndikuwonetsetsa kuyenda koyendetsedwa kuti mutsirize kubwereza kumodzi. Bwerezani izi kwa chiwerengero chomwe mukufuna cha seti ndi kubwereza.

Izinto zokwenza Cable Bar Lateral Pulldown

  • Kugwira: Kugwira kwanu pa bar kuyenera kukhala kokulirapo kuposa m'lifupi mwamapewa padera. Izi zimatsimikizira kuti mukulunjika minofu yolondola, makamaka latissimus dorsi (minofu yaikulu kumbuyo). Kugwira kapamwamba kwambiri kungayambitse kugwiritsa ntchito kwambiri ma biceps ndi ma triceps, omwe si minofu yayikulu yomwe imayang'aniridwa muzochitazi.
  • Kuyenda Koyendetsedwa: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mugwetse mipiringidzoyo. M'malo mwake, yang'anani pang'onopang'ono, kayendetsedwe ka kayendetsedwe kake komwe mumakokera bar mpaka pachifuwa chanu ndikumasula pang'onopang'ono. Izi sizimangowonjezera kukhudzidwa kwa minofu komanso kumachepetsa chiopsezo cha kuvulala.
  • Range of Motion: Onetsetsani kuti mwatambasula manja anu mokwanira

Cable Bar Lateral Pulldown Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cable Bar Lateral Pulldown?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Bar Lateral Pulldown. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti ali ndi mawonekedwe olondola komanso kupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire kuti njira yoyenera ikugwiritsidwa ntchito.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cable Bar Lateral Pulldown?

  • Wide-grip Cable Lateral Pulldown: Pogwiritsa ntchito kugwiritsitsa kwakukulu, mutha kulunjika minofu yakunja ya msana wanu mogwira mtima.
  • Close-grip Cable Lateral Pulldown: Kusinthaku kumagwiritsa ntchito kugwirira moyandikira kuti kulunjika minofu yamkati yamsana wanu.
  • Reverse-grip Cable Lateral Pulldown: Mwa kutembenuza mphamvu yanu, mutha kupanga minofu yosiyanasiyana ndikuwonjezera kulimbitsa thupi kwanu.
  • Seated Cable Lateral Pulldown: Kusinthaku kumachitika mutakhala, zomwe zingathandize kukhazikika thupi lanu ndikupatula minofu yanu yam'mbuyo.

Izinto zokufunda ezishisa ezivumelekile Cable Bar Lateral Pulldown?

  • Kukoka: Kukoka kumaphatikizana ndi Cable Bar Lateral Pulldowns pogwiritsa ntchito kukoka komweko koma molunjika, zomwe zingathandize kupititsa patsogolo mphamvu zonse ndi kukhazikika kwa minofu, makamaka pamwamba pa thupi ndi pachimake.
  • Bent Over Barbell Rows: Ntchitoyi imayang'ananso minofu yakumbuyo, monga lats ndi misampha, koma imawonjezera gawo la m'munsi kumbuyo ndi nyundo chifukwa chopindika, potero kumapangitsa kuti msana ukhale wolimba komanso kusinthasintha, zomwe zimapindulitsa pochita. Cable Bar Lateral Pulldowns.

Amaxabiso angamahlekwane kanye Cable Bar Lateral Pulldown

  • "Cable Bar Lateral Pulldown Workout"
  • "Zolimbitsa thupi zobwerera ndi Cable"
  • "Kulimbitsa thupi kwa chingwe kwa minofu yakumbuyo"
  • "Lateral Pulldown pogwiritsa ntchito Cable Bar"
  • "Zolimbitsa thupi zolimbitsa thupi kumbuyo"
  • "Zochita za Cable Bar"
  • "Maphunziro amphamvu ndi Cable Bar Lateral Pulldown"
  • "Kulimbitsa thupi kwapamwamba ndi Cable"
  • "Zolimbitsa thupi zolimbitsa msana"
  • "Cable Bar Lateral Pulldown technique"