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Chingwe dzanja limodzi lat pulldown

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Obliques, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Chingwe dzanja limodzi lat pulldown

Cable One Arm Lat Pulldown ndi masewera olimbitsa thupi omwe amayang'ana minofu ya latissimus dorsi kumbuyo kwanu, kupititsa patsogolo kamvekedwe ka minofu ndi kutanthauzira. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Anthu angafune kuchita izi kuti awonjezere mphamvu zakumbuyo, kuwongolera kaimidwe, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe dzanja limodzi lat pulldown

  • Imani kapena khalani mozungulira pamakina, gwirani chogwiriracho ndi dzanja limodzi ndikuwonetsetsa kuti mapazi anu ndi otalikirana ndi mapewa kuti akhazikike.
  • Kokani chogwiriracho kwa inu ndikuyika mkono wanu pafupi ndi thupi lanu, kuonetsetsa kuti ndi minofu yanu yam'mbuyo ikugwira ntchitoyo osati ma biceps anu.
  • Dzanja lanu likafika pachifuwa, pang'onopang'ono bwezerani chogwiriracho pamalo oyamba, ndikuwongolera kuti musakhudze kulemera kwake.
  • Bwerezani mayendedwe a chiwerengero chomwe mukufuna cha reps, kenaka sinthani ku mkono wina ndikuchitanso nambala yobwerezabwereza.

Izinto zokwenza Chingwe dzanja limodzi lat pulldown

  • Mayendedwe Oyendetsedwa: Cholakwika chimodzi chofala ndikukoka chingwe mwachangu kwambiri kapena ndikuyenda movutikira. Ndikofunikira kuti mupitirize kuyenda pang'onopang'ono, molamulidwa panthawi yonse yochita masewera olimbitsa thupi, kukokera chingwe pansi bwino ndikuchilola kuti chibwerere pang'onopang'ono. Izi sizidzakutetezani, komanso onetsetsani kuti minofu yanu ikugwira ntchito mokwanira.
  • Kugwira Moyenera: Onetsetsani kuti mwagwira mwamphamvu koma osati molimbika kwambiri pa chogwirira. Dzanja lanu liyenera kuyang'ana kutsogolo. Kugwira molakwika kungayambitse kupsinjika kwa dzanja kapena kuvulala.
  • Pewani Kuchulukitsa Kwambiri: Osatambasula dzanja lanu pamwamba pakuyenda. Izi zitha kuyika zovuta zosafunikira pamapewa anu. M'malo mwake, pindani pang'ono mu chigongono chanu ngakhale

Chingwe dzanja limodzi lat pulldown Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe dzanja limodzi lat pulldown?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable one arm lat pulldown, koma ayenera kuyamba ndi kulemera kopepuka kuti atsimikizire mawonekedwe abwino ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambirira kuti awonetsetse kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe dzanja limodzi lat pulldown?

  • The Seated Cable Row: Zochita izi zimayang'ananso ma lats koma mwanjira ina, pamene mukukoka kulemera kwa inu mutakhala pansi, osati kugwetsa pansi.
  • The Straight-Arm Pulldown: Mwakusiyana uku, mumasunga manja anu mowongoka panthawi yonseyi, zomwe zingathandize kudzipatula ma lats mogwira mtima.
  • The Close-Grip Lat Pulldown: Mtunduwu umagwiritsa ntchito kapamwamba koyandikira, komwe kungathandize kulunjika mbali zosiyanasiyana za lats ndi kumtunda kumbuyo.
  • The Reverse-Grip Lat Pulldown: Pogwiritsa ntchito kugwirizira kumbuyo (miyendo ikuyang'anani), mutha kuphatikizira ulusi wosiyanasiyana wa minofu m'ma lats ndikugwiritsanso ntchito ma biceps anu pang'ono.

Izinto zokufunda ezishisa ezivumelekile Chingwe dzanja limodzi lat pulldown?

  • Mizere Yachingwe Yokhala: Ntchitoyi imayang'ananso ma lats, ofanana ndi Cable one arm lat pulldown. Seated Cable Rows imagwiranso ntchito rhomboids ndi trapezius minofu kumtunda kumbuyo, zomwe zingapangitse mphamvu zonse zammbuyo ndi kukhazikika kwa postural.
  • Mizere ya Dumbbell: Mizere ya dumbbell imagwira ntchito osati ma lats okha komanso biceps, mapewa, ndi minofu kumtunda ndi kumunsi kumbuyo. Izi zimawapangitsa kukhala masewera olimbitsa thupi abwino popereka masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu.

Amaxabiso angamahlekwane kanye Chingwe dzanja limodzi lat pulldown

  • Zochita za mkono umodzi wa lat pulldown
  • Kulimbitsa thupi kwa chingwe kumbuyo
  • Kugwetsa chingwe cha mkono umodzi
  • Zochita zolimbitsa kumbuyo
  • Zochita zamakina a chingwe
  • Njira imodzi yopumula mkono umodzi
  • Zochita zachingwe zolimbitsa minofu yakumbuyo
  • Single mkono chingwe lat pulldown
  • Chingwe chowongolera mkono umodzi lat pulldown
  • Back workouts ndi chingwe makina.