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Cable Close-Grip Front Lat Pulldown

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Cable Close-Grip Front Lat Pulldown

Cable Close-Grip Front Lat Pulldown ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya latissimus dorsi kumbuyo, komanso imagwira ma biceps ndi minofu m'mapewa ndi pachifuwa. Ndi njira yabwino kwambiri kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, akuyang'ana kuti apititse patsogolo mphamvu za thupi ndi matanthauzo a minofu. Anthu amatha kusankha masewerawa chifukwa amatha kukulitsa kaimidwe, kulimbikitsa thanzi labwino pamapewa, ndikuthandizira kukhala ndi chizoloŵezi chophunzitsira mphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cable Close-Grip Front Lat Pulldown

  • Gwirani cholumikizira chapafupi chomwe chimalumikizidwa ndi pulley ndi manja anu kuyang'ana kwa inu, kuwonetsetsa kuti manja anu ali pafupi kuposa m'lifupi mwake mapewa.
  • Msana wanu uli wowongoka ndipo chifuwa chanu chili kunja, kokerani chingwecho molunjika pachifuwa chanu pomangirira mapewa anu pamodzi ndikupinda zigongono zanu.
  • Gwirani izi kwakanthawi, mukumva kugundana kwa minofu yanu yam'munsi.
  • Pang'onopang'ono bwezerani balalo kumalo oyambira, kulola kuti ma lats anu atambasuke kwathunthu, ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna cha reps.

Izinto zokwenza Cable Close-Grip Front Lat Pulldown

  • Kugwira Moyenera: Gwirani bala ndikugwira moyandikira, manja moyandikira kuposa m'lifupi mwake mapewa. Manja anu ayenera kuyang'anizana nanu (izi zimadziwika kuti kugwidwa kapena kugwidwa pansi). Pewani kugwira bala mwamphamvu kwambiri chifukwa izi zitha kuyambitsa kupsinjika kwa dzanja.
  • Mayendedwe Oyendetsedwa: Kokani chotchingacho molunjika pachifuwa chanu pang'onopang'ono komanso mowongolera, kenako chilekeni pang'onopang'ono. Pewani kulakwitsa kofala pogwiritsira ntchito mphamvu kuti mugwedeze mipiringidzo pansi, chifukwa izi zingayambitse kuvulala ndipo sizigwira ntchito bwino minofu.
  • Engage Your Lats: Cholinga chachikulu cha ntchitoyi ndikugwiritsira ntchito latissimus dorsi (minofu ikuluikulu m'thupi lanu).

Cable Close-Grip Front Lat Pulldown Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cable Close-Grip Front Lat Pulldown?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Close-Grip Front Lat Pulldown. Komabe, ndikofunikira kuti ayambe ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe olondola kuti asavulale. Zingakhale zothandiza kukhala ndi mphunzitsi waumwini kapena munthu wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuonjezera kulemera pang'onopang'ono pamene mphamvu zawo zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cable Close-Grip Front Lat Pulldown?

  • The Reverse-Grip Lat Pulldown: Mwa kutembenuza manja anu kuti manja anu ayang'ane nanu, kusiyana kumeneku kumatsindika m'munsi mwa lats ndi minofu ya brachialis.
  • The Single-Arm Lat Pulldown: Kusiyanaku kumakupatsani mwayi woganizira mbali iliyonse ya msana wanu payekhapayekha, zomwe zingathandize kuthana ndi kusalingana kulikonse kwa minofu.
  • V-Bar Lat Pulldown: Kugwiritsa ntchito V-Bar m'malo mwa bala yowongoka kumasintha mbali ya kukoka, yomwe ingayang'ane madera osiyanasiyana a lats anu.
  • The Underhand Lat Pulldown: Kusiyanasiyana kumeneku kumaphatikizapo kugwira pansi, komwe kungathandize kuwongolera ma lats otsika ndi ma biceps mwachindunji.

Izinto zokufunda ezishisa ezivumelekile Cable Close-Grip Front Lat Pulldown?

  • Kukoka: Kukoka ndi masewera ena abwino omwe amalimbana ndi latissimus dorsi. Amafuna kukoka komweko monga Cable Close-Grip Front Lat Pulldown, koma amaphatikizanso kulemera kwa thupi, komwe kungathandize kuwonjezera mphamvu ndi kupirira pakapita nthawi.
  • Mizere Yopindika Pamwamba pa Barbell : Zochitazi zimayang'ananso latissimus dorsi, koma zimafuna njira yosiyana yoyendayenda, yomwe ingathandize kuti minofu ikhale yabwino komanso yogwirizana. Kuonjezera apo, imagwiritsa ntchito minofu kumtunda ndi mapewa, zomwe zingathandize kusintha kaimidwe ndi kuchepetsa chiopsezo cha kuvulala.

Amaxabiso angamahlekwane kanye Cable Close-Grip Front Lat Pulldown

  • Zochita zolimbitsa kumbuyo
  • Zolimbitsa thupi za Cable pulldown
  • Close-Grip Front Lat Pulldown
  • Zochita masewera olimbitsa thupi
  • Cable makina kumbuyo kulimbitsa thupi
  • Kuphunzitsa mphamvu za thupi lapamwamba
  • Kusintha kwamitundu yosiyanasiyana
  • Masewero a chingwe cha minofu yakumbuyo
  • Zochita zogwira chingwe chotseka
  • Maphunziro a mphamvu kwa ma lats