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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
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Ukuxhumana kwe Chingwe Kutsitsa

Cable Pulldown ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi mikono, ndikuwongolera kulimba kwa thupi lonse komanso kaimidwe. Ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa kukana kungasinthidwe mosavuta kuti zigwirizane ndi zomwe munthu angathe kuchita. Anthu angafune kuchita masewera olimbitsa thupi kuti awonjezere mphamvu za thupi lawo, kuwongolera kamvekedwe ka minofu, ndikuthandizira kuchita bwino pamasewera ena ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Kutsitsa

  • Gwirani chotchingacho ndi manja anu otalikirana kuposa m'lifupi mwake mapewa, manja akuyang'ana kutsogolo.
  • Kokani mipiringidzo mpaka pachifuwa chanu ndikusunga msana wanu molunjika ndikufinya mapewa anu pamodzi.
  • Gwirani izi kwakanthawi, kuwonetsetsa kuti zigongono zanu zili pafupi ndi thupi lanu ndipo manja anu akumtunda akufanana ndi pansi.
  • Pang'onopang'ono masulani kapamwamba kuti mubwerere kumalo oyambira, kulola manja anu kuti atambasule, ndikubwereza masewera olimbitsa thupi omwe mukufuna kuti mubwererenso.

Izinto zokwenza Chingwe Kutsitsa

  • Khalani ndi Kaimidwe Koyenera: Sungani msana wanu mowongoka ndikutsamira pang'ono panthawi yonse yolimbitsa thupi. Pewani kuzungulira mapewa anu kapena kumbuyo, chifukwa izi zingayambitse kuvulala ndi kupsinjika pakhosi ndi kumbuyo.
  • Kuyenda Koyendetsedwa: Pewani kugwedeza kulemera kapena kugwiritsa ntchito mphamvu kuti mugwetse mipiringidzoyo. M'malo mwake, gwiritsani ntchito kuyenda pang'onopang'ono komanso koyendetsedwa. Izi sizingochepetsa chiopsezo chovulazidwa komanso zimakulitsa kukhudzidwa kwa minofu.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pamwamba pa kayendetsedwe kake ndikukoka kapamwamba mpaka pachifuwa chanu chakumtunda. Pewani kubwereza pang'ono zomwe zingachepetse mphamvu ya masewerawo.
  • Osakokera Pang'ono Kwambiri: Kulakwitsa kofala ndikugwetsa bar pansi kwambiri, makamaka mpaka pamimba. Izi zitha kuyika zosafunikira

Chingwe Kutsitsa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Kutsitsa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Pulldown. Ndizochita masewera olimbitsa thupi kuyambira pomwe zimayang'ana gulu lalikulu la minofu kumbuyo kwanu. Komabe, ndikofunikira kugwiritsa ntchito kulemera komwe kuli koyenera mulingo wanu wolimbitsa thupi komanso kugwiritsa ntchito mawonekedwe oyenera kupewa kuvulala. Zingakhale zothandiza kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi kuti akuwonetseni momwe mungapangire masewera olimbitsa thupi moyenera mukamayamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Kutsitsa?

  • The Close Grip Pulldown imaphatikizapo kugwiritsira ntchito pafupi ndi bar, yomwe ingayang'ane kwambiri pazitsulo zapansi.
  • Single Arm Cable Pulldown ndikusintha komwe kumakupatsani mwayi wogwirira ntchito mbali iliyonse ya thupi lanu modziyimira pawokha, ndikuwongolera kukhazikika kwa minofu ndi kulumikizana.
  • Wide Grip Pulldown ndikusintha kwina komwe mumagwira mipiringidzo mokulirapo kuposa m'lifupi mwamapewa, yomwe imayang'ana ma lats apamwamba kwambiri.
  • The Straight Arm Pulldown ndikusintha kwapadera komwe mumasunga manja anu mowongoka nthawi yonse yochita masewera olimbitsa thupi, kulunjika ma lats mwanjira yosiyana komanso kupanga ma triceps.

Izinto zokufunda ezishisa ezivumelekile Chingwe Kutsitsa?

  • Mzere wa Dumbbell ndi ntchito ina yowonjezera, monga momwe imayang'ananso pa latissimus dorsi - gulu lofanana la minofu monga Cable Pulldown - koma kuchokera kumbali yosiyana, motero amapereka ntchito yowonjezereka kwa gulu la minofu iyi.
  • Kukoka kumatha kuwonjezeranso Cable Pulldowns, chifukwa ndi masewera olimbitsa thupi omwe amayang'ana magulu ofanana a minofu - makamaka kumbuyo ndi ma biceps - komanso kumachita pachimake ndi mapewa, kupereka kulimbitsa thupi kwathunthu komanso kulimbikitsa mphamvu zogwira ntchito.

Amaxabiso angamahlekwane kanye Chingwe Kutsitsa

  • Kulimbitsa thupi kwa Cable Pulldown
  • Zochita zolimbitsa kumbuyo
  • Zochita zamakina a chingwe
  • Zochita zam'mbuyo zam'mbuyo ndi chingwe
  • Chingwe Pulldown kwa minofu yakumbuyo
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Cable Pulldown njira
  • Momwe mungapangire Cable Pulldowns
  • Zochita zamakina a chingwe kumbuyo
  • Kulimbitsa thupi kumbuyo ndi Cable Pulldown.