Thumbnail for the video of exercise: Chingwe Kumbuyo Kukokera pansi

Chingwe Kumbuyo Kukokera pansi

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Chingwe Kumbuyo Kukokera pansi

The Cable Rear Pulldown ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amalunjika ndikulimbitsa minofu yakumbuyo kwanu, mapewa, ndi mikono, kumalimbikitsa kaimidwe kabwinoko komanso mphamvu zakumtunda kwa thupi. Ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, monga kukana kungasinthidwe mosavuta. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti awonjezere kamvekedwe ka minofu, kulimbitsa mphamvu zogwirira ntchito, ndikulimbikitsa kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Kumbuyo Kukokera pansi

  • Imani moyang'anizana ndi makina a chingwe, gwirani chotchinga kapena chogwirizira ndi manja onse awiri pogwiritsa ntchito chogwirira, ndikubwerera m'mbuyo mapazi pang'ono kuti chingwecho chikhale cholimba.
  • Ikani mapazi anu motalikirana m'lifupi-m'lifupi, pindani pang'ono mawondo anu, ndi kutsamira m'chiuno mwanu ndikuwongola msana wanu.
  • Kokani kampando kapena chogwirizira kumunsi kwa ntchafu zanu zakumtunda pomangirira mapewa anu pamodzi ndikuweramitsa zigongono zanu, ndikuyika manja anu pafupi ndi thupi lanu.
  • Pang'onopang'ono bwererani kumalo oyambira potambasula manja anu mmwamba ndikulola chingwe kuti chiwakokere mmwamba, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake. Bwerezani izi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Chingwe Kumbuyo Kukokera pansi

  • Kugwira Moyenera: Langizo lina ndikugwiritsa ntchito kugwirira kwakukulu pa bar. Manja anu ayenera kukhala otambalala kuposa m'lifupi m'lifupi la mapewa. Pewani kugwiritsa ntchito yopapatiza chifukwa izi zitha kukuvutitsani m'manja mwanu ndikuchepetsa kusuntha kosiyanasiyana.
  • Mayendedwe Oyendetsedwa: Ndikofunikira kutsitsa pang'onopang'ono komanso mowongolera. Pewani kugwiritsa ntchito mphamvu yokoka chingwe pansi chifukwa izi zingayambitse kuvulala. M'malo mwake, yang'anani kugwiritsa ntchito minofu yanu yam'mbuyo kuti muyambe kuyenda.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pamwamba pa kayendetsedwe kake ndikukokera chingwe mpaka pachifuwa chanu pansi. Kulakwitsa kofala sikudutsa

Chingwe Kumbuyo Kukokera pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Kumbuyo Kukokera pansi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Rear Pulldown. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi poyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kutenthetsa kaye ndikuwonjezera kulemera pang'onopang'ono pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Kumbuyo Kukokera pansi?

  • The Cable Face Pull ndi mtundu wina womwe umalunjika kumbuyo kwa deltoids ndi kumtunda kumbuyo, komanso kumapangitsanso minofu kumaso ndi khosi.
  • The Reverse Grip Pulldown ndikusintha komwe mumagwira bar ndi manja anu kuyang'anizana nanu, komwe kumatha kulunjika minofu yosiyanasiyana kumbuyo kwanu ndi mikono.
  • Wide Grip Cable Pulldown ndikusintha komwe mumagwira bala ndi manja anu motalikirana motalikirana kuposa mapewa m'lifupi, zomwe zingathandize kulunjika minofu ya latissimus dorsi bwino.
  • The Close Grip Cable Pulldown ndikusintha komwe mumagwira bala ndi manja anu moyandikana, zomwe zimatha kulunjika kumbuyo kwapakati ndi kutsika kwambiri.

Izinto zokufunda ezishisa ezivumelekile Chingwe Kumbuyo Kukokera pansi?

  • Zochita za Lat Pulldown zimagwirizananso ndi Cable Rear Pulldown monga momwe zimakhalira makamaka ndi minofu ya latissimus dorsi kumbuyo, mofanana ndi Cable Rear Pulldown, koma imagwiranso ntchito ndi biceps ndi zida zam'mwamba, zomwe zimapatsa thupi lapamwamba kwambiri.
  • Zochita zolimbitsa thupi za Seated Cable Row ndizowonjezeranso kwambiri kwa Cable Rear Pulldown chifukwa imayang'ana minofu yapakati ndi yakumbuyo yakumbuyo, kupereka kulimbitsa thupi koyenera kuphatikizidwa ndi kumtunda chakumbuyo kwa Cable Rear Pulldown.

Amaxabiso angamahlekwane kanye Chingwe Kumbuyo Kukokera pansi

  • Cable Back Workout
  • Kuchita Zolimbitsa Thupi Kumbuyo
  • Ma Cable Machine Back Exercises
  • Kulimbitsa Mphamvu Kubwerera
  • Chingwe Kukokera Kwa Minofu Yakumbuyo
  • Zida Zolimbitsa Thupi Zolimbitsa Thupi Lobwerera
  • Njira Yotsitsa Makina a Cable
  • Kuchita Zolimbitsa Thupi Zam'mbuyo ndi Chingwe
  • Chingwe Kumbuyo Kukokera Maphunziro
  • Kulimbitsa Bwino Kwambiri ndi Chingwe.