Thumbnail for the video of exercise: Chingwe Kutsitsa

Chingwe Kutsitsa

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
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Chingwe Kutsitsa

The Cable Pulldown ndi masewera olimbitsa thupi omwe amadziwika kwambiri omwe amayang'ana minofu yakumbuyo kwanu, makamaka latissimus dorsi, komanso imagwira mapewa ndi manja anu. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa kulemera kwake kumatha kusinthidwa mosavuta kuti kufanane ndi milingo yamphamvu. Kuphatikizira Ma Cable Pulldowns muzochita zanu zolimbitsa thupi kumathandizira kulimbitsa mphamvu yakumtunda kwa thupi, kulimbikitsa kaimidwe kabwinoko, ndikuwonjezera kutanthauzira kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Kutsitsa

  • Imani kapena khalani kutsogolo kwa makinawo, gwirani chotchingacho ndi manja onse awiri pogwiritsa ntchito kugwirizira, ndipo onetsetsani kuti manja anu ali motalikirana ndi mapewa.
  • Kokani chotchinga mpaka pachifuwa chanu powerama pazigono ndikufinya mapewa anu palimodzi, ndikusunga msana wanu molunjika komanso pachimake chanu.
  • Imani pang'onopang'ono pansi pa kayendetsedwe kake, kuonetsetsa kuti zigongono zanu zasunthika bwino ndipo mapewa anu atambasulidwa.
  • Pang'onopang'ono bwererani kapamwamba kumalo oyambira, kulola manja anu kuti atambasulire bwino ndi mapewa anu kuti afalikire, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Chingwe Kutsitsa

  • Mayendedwe Oyendetsedwa: Pewani kugwiritsa ntchito liwiro kuti mugwetse kapamwamba. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala. M'malo mwake, yang'anani pa kuyang'anira kayendetsedwe kake panjira yotsika ndi yokwera. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
  • Kugwira Moyenera: Kulakwitsa kwina kofala ndiko kugwiritsa ntchito molakwika. Manja anu akhale otambalala kuposa m'lifupi m'lifupi mwake, ndipo manja anu ayang'ane kutsogolo. Pewani kugwira chala mwamphamvu kwambiri chifukwa izi zitha kubweretsa kupsinjika kwa dzanja ndi mkono.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha kokwanira panthawi yolimbitsa thupi. Kokani bar mpaka pachifuwa chanu

Chingwe Kutsitsa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Kutsitsa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Cable Pulldown. Ndizochita masewera olimbitsa thupi kulimbikitsa ndi kulimbitsa minofu kumbuyo kwanu, mikono, ndi mapewa. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ngati simukudziwa momwe mungachitire izi, zingakhale zopindulitsa kufunsa mphunzitsi kapena kuwonera makanema apa intaneti. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Kutsitsa?

  • The Close-Grip Pulldown ndikusintha kwina komwe kumaphatikizapo kugwiritsa ntchito cholumikizira chapafupi, kuyang'ana kwambiri ma lats otsika ndi kumbuyo kwapakati.
  • Wide-Grip Pulldown imaphatikizapo kufalitsa manja anu mokulirapo pa bala, zomwe zimathandiza kugwirizanitsa ma lats apamwamba ndi minofu m'mapewa anu.
  • The Straight Arm Pulldown ndi mtundu womwe mumayika manja anu mowongoka ndikukokera pansi pogwiritsa ntchito ma lats anu, omwe amalekanitsa minofu iyi mwachindunji.
  • Single Arm Pulldown imaphatikizapo kukokera chingwe pansi ndi mkono umodzi panthawi, zomwe zingathandize kuthana ndi kusalingana kulikonse pakati pa mbali zanu ziwiri.

Izinto zokufunda ezishisa ezivumelekile Chingwe Kutsitsa?

  • Kukoka kumakhala kothandiza kwambiri kwa Cable Pulldowns chifukwa amagwiritsa ntchito magulu ofanana a minofu, kuphatikizapo latissimus dorsi ndi biceps, koma kuchokera kumbali yosiyana, yomwe imapangitsa mphamvu zonse ndi kukula kwa minofu.
  • Bent Over Rows ndi ntchito ina yowonjezera ku Cable Pulldowns, pamene imagwira ntchito mofanana ndi magulu akuluakulu a minofu, kuphatikizapo lats ndi rhomboids, koma imagwiranso ntchito m'munsi ndi pachimake, kulimbikitsa mphamvu zonse zammbuyo ndi kukhazikika.

Amaxabiso angamahlekwane kanye Chingwe Kutsitsa

  • Kulimbitsa thupi kwa Cable Pulldown
  • Zochita zolimbitsa kumbuyo
  • Zochita zamakina a chingwe
  • Zochita zotsitsimula kumbuyo
  • Zochita za Cable Back
  • Zida zolimbitsa thupi za minofu yam'mbuyo
  • Chizoloŵezi Chotsitsa Chingwe
  • Maphunziro obwerera ndi makina a Cable
  • Cable Pulldown njira
  • Zolimbitsa thupi zakumbuyo ndi makina a Cable