Chingwe Pushdown
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Ukuxhumana kwe Chingwe Pushdown
Cable Pushdown ndi ntchito yomanga mphamvu yomwe imayang'ana ma triceps, kukulitsa kamvekedwe ka minofu ndi matanthauzidwe apamwamba m'manja. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha kukana kwake kosinthika ndikuyang'ana pa imodzi mwa minofu yodziwika bwino ya mkono. Kuphatikizira Ma Cable Pushdown muzochita zanu zolimbitsa thupi kumatha kukulitsa mphamvu yakumtunda kwa thupi, kukulitsa mawonekedwe, komanso kukuthandizani pazochitika zatsiku ndi tsiku zomwe zimafuna mphamvu ya mkono.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Pushdown
- Ikani zigongono zanu pafupi ndi thupi lanu, ndikusunga mikono yanu yakumtunda nthawi yonse yochita masewera olimbitsa thupi.
- Inhale, ndiye pamene mukutulutsa mpweya, kanikizani chingwecho pansi potambasula manja anu ndikugwirizanitsa ma triceps, mpaka manja anu atatambasulidwa mbali zonse.
- Imani kaye ndikufinya ma triceps anu pansi pakuyenda kwa sekondi imodzi.
- Pumulani pang'onopang'ono ndikubwezeretsa chingwecho pamalo oyamba, kuonetsetsa kuti mukuwongolera kulemera kwanu pobwerera kuti musavulale. Bwerezani zolimbitsa thupi kuti mubwereze nambala yovomerezeka.
Izinto zokwenza Chingwe Pushdown
- Kuyika kwa Elbow: Zigono zanu ziyenera kukhala pafupi ndi mbali zanu panthawi yonse yochita masewera olimbitsa thupi. Pewani kuwalola kuti atuluke, chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala. Kusunthaku kuyenera kubwera kuchokera m'manja mwanu kukankhira pansi, osati zigongono zanu zikuyenda kunja.
- Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi chingwe chokankhira pansi, onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthawuza kutambasula manja anu mokwanira pansi pa kayendetsedwe kake ndikuwalola kuti abwerere ku ngodya ya 90-degree pamwamba. Pewani kubwereza pang'ono, zomwe zingachepetse kupita kwanu patsogolo komanso zomwe zingayambitse kusamvana kwa minofu.
- Mayendedwe Oyendetsedwa: Pewani kugwiritsa ntchito liwiro kukankhira chingwe pansi
Chingwe Pushdown Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Chingwe Pushdown?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Pushdown. Ndi masewera osavuta omwe amayang'ana ma triceps omwe ali kumtunda kwa mikono. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye mawonekedwe olondola.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Pushdown?
- The Reverse Grip Cable Pushdown ndi mtundu winanso, womwe umaphatikizapo kugwiritsa ntchito kugwirira pansi kulunjika madera osiyanasiyana a triceps.
- The Rope Cable Pushdown ndi mitundu yodziwika bwino, pomwe chomangira chingwe chimagwiritsidwa ntchito m'malo mwa bala, kulola kusuntha kwakukulu.
- V-Bar Cable Pushdown ndi mtundu winanso, pomwe chotchinga chowoneka ngati V chimagwiritsidwa ntchito popereka ngodya ndi kugwirira kosiyana, kulunjika ma triceps kuchokera pamalingaliro apadera.
- Pomaliza, Chingwe Chapamwamba cha Tricep Pushdown ndikusintha komwe makina a chingwe amayikidwa pamwamba pamutu, akugwira bwino ntchito ma triceps kuchokera mbali ina.
Izinto zokufunda ezishisa ezivumelekile Chingwe Pushdown?
- Close-Grip Bench Press: Zochitazi zimayang'ananso pa triceps, koma zimaphatikizapo chifuwa ndi mapewa komanso, kuthandizira Cable Pushdown mwa kupititsa patsogolo mphamvu zam'mwamba za thupi ndi kukhazikika.
- Zigawenga za Chigaza: Zochita izi ndi gulu lina lolunjika pa triceps, lomwe limagwirizana ndi Cable Pushdown mwa kutsutsa triceps mwanjira ina, kulimbikitsa kukula kwa minofu ndi kupirira.
Amaxabiso angamahlekwane kanye Chingwe Pushdown
- Cable Pushdown yolimbitsa thupi
- Zochita zolimbitsa thupi za triceps
- Upper Arms Cable Pushdown
- Kuchita masewera olimbitsa thupi kwa ma triceps
- Gym Cable Pushdown routine
- Chingwe Pushdown kwa minofu ya mkono
- Kulimbitsa thupi kwa triceps ndi chingwe
- Kuchita masewera olimbitsa thupi kumtunda kwa mkono
- Cable Pushdown njira
- Kumanga kwa Triceps ndi Cable Pushdown.