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Chingwe cha Underhand Kukokera pansi

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Chingwe cha Underhand Kukokera pansi

Cable Underhand Pulldown ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu kumbuyo, kuphatikizapo latissimus dorsi ndi rhomboids, komanso kuchita biceps ndi mapewa. Ndioyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kukana kwake kosinthika. Zochita izi ndizopindulitsa kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kaimidwe, ndi matanthauzo a minofu, komanso kupititsa patsogolo ntchito zomwe zimaphatikizapo kukoka kapena kukweza.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe cha Underhand Kukokera pansi

  • Imani moyang'anizana ndi makinawo ndi mapazi anu m'lifupi mwake m'lifupi, gwirani kapamwamba ndikugwira pansi pamanja (miyendo yang'anani moyang'anizana ndi inu) ndipo manja anu akhale patali.
  • Kokani mipiringidzo pansi pamene mukuwongoka msana wanu ndi zigono zanu pafupi ndi thupi lanu, mpaka kapamwamba kamakhala pachifuwa.
  • Imani kaye pang'ono kuti mumve kugundana kwa minofu yanu, kenako pang'onopang'ono mubwererenso kapamwamba kumalo oyambira, kuonetsetsa kuti mukutambasula manja anu mokwanira ndikumva kutambasula mu lats yanu.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, ndikuwonetsetsa kuti mayendedwe anu azikhala owongolera komanso osasunthika.

Izinto zokwenza Chingwe cha Underhand Kukokera pansi

  • Kugwira: Gwirani bar ndikugwira pansi, kutanthauza kuti manja anu ayenera kuyang'ana kwa inu. Kugwira uku kumayang'ana minofu yakumbuyo ndi biceps mogwira mtima. Kulakwitsa kofala ndiko kugwira mwamphamvu kwambiri, zomwe zimatha kusokoneza manja ndi manja. Kugwira kwanu kuyenera kukhala kolimba koma komasuka.
  • Kuyenda Koyendetsedwa: Pewani kulakwitsa kogwiritsa ntchito mphamvu kuti mugwetse mipiringidzoyo. Izi zitha kupangitsa kuti minofu isagwire bwino ntchito komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, koyendetsedwa ponse pokokera bar pansi komanso poibwezera pomwe idayambira. Izi zimathandiza kuti pazipita minofu chinkhoswe ndi kuthandiza kumanga mphamvu mogwira mtima.
  • Range of Motion: Cholinga kukoka

Chingwe cha Underhand Kukokera pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe cha Underhand Kukokera pansi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Underhand 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 kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe cha Underhand Kukokera pansi?

  • Single Arm Cable Pulldown ndi mtundu winanso womwe mumachita masewera olimbitsa thupi nthawi imodzi, zomwe zimapangitsa kuti munthu aziyang'ana kwambiri pamnofu uliwonse.
  • Wide-Grip Cable Pulldown ndikusintha komwe kumayang'ana ma lats akunja pogwiritsa ntchito kugwirira kokulirapo pa bala.
  • The Close-Grip Cable Pulldown ndi kusiyana komwe kumayang'ana ma lats amkati ndi minofu yam'mbuyo yam'mbuyo pogwiritsa ntchito kugwirira pafupi pa bar.
  • Reverse-Grip Cable Pulldown ndi mtundu womwe umagwira pabalaza ndi manja omwe akukuyang'anani, omwe amalunjika m'munsi ndi ma biceps bwino.

Izinto zokufunda ezishisa ezivumelekile Chingwe cha Underhand Kukokera pansi?

  • Barbell Bent Over Rows ndi ntchito ina yowonjezera pamene amafunikira kukoka kofananako, komwe kumapangitsa mphamvu ndi kupirira kwa msana ndi biceps, minofu yomwe imagwiritsidwa ntchito makamaka pokoka pansi.
  • Kukoka ndi masewera olimbitsa thupi omwe amathandizira Cable Underhand Pulldown mwa kugwirizanitsa magulu a minofu omwewo, makamaka latissimus dorsi ndi biceps, koma kuchokera kumbali yosiyana, kulimbikitsa kulimbitsa thupi ndi kugwirizanitsa minofu.

Amaxabiso angamahlekwane kanye Chingwe cha Underhand Kukokera pansi

  • Cable Underhand Pulldown Workout
  • Zochita zolimbitsa kumbuyo
  • Zochita zolimbitsa thupi pa chingwe kumbuyo
  • Underhand Pulldown njira
  • Kuchita masewera olimbitsa thupi pogwiritsa ntchito chingwe
  • Zolimbitsa thupi za Cable Back
  • Chitsogozo cha Underhand Cable Pulldown
  • Momwe Mungapangire Chingwe Chapansi Pamanja
  • Zochita zamakina a chingwe kumbuyo
  • Njira zolimbitsira minofu yam'mbuyo