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Cross-over Lateral Pulldown

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Cross-over Lateral Pulldown

Cross-over Lateral Pulldown ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono, kukulitsa mphamvu yakumtunda kwa thupi ndi kaimidwe. Zochita izi ndi zabwino kwa onse okonda zolimbitsa thupi omwe akufuna kupanga minofu yambiri komanso anthu omwe akufuna kuwonjezera mphamvu zawo zogwirira ntchito zatsiku ndi tsiku. Kuphatikizira Cross-over Lateral Pulldowns muzochita zanu zolimbitsa thupi kungathandize kulimbitsa thupi lanu, kulimbikitsa kulamulira bwino kwa thupi, ndi kuchepetsa chiopsezo cha kusalinganika kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cross-over Lateral Pulldown

  • Imani pakati pa makina a chingwe, gwirani pulley yakumanja ndi dzanja lanu lamanzere ndi pulley yakumanzere ndi dzanja lanu lamanja, ndikuwoloka manja anu patsogolo panu.
  • Bweretsani masitepe angapo mmbuyo, gawani malingaliro anu kuti mukhale bwino, ndipo pindani mawondo anu pang'onopang'ono ndikusunga pakati panu ndi nsana wanu wowongoka.
  • Ndi manja anu otambasulidwa, kokerani zogwirirazo ku mbali zanu mwa kufinya mapewa anu pamodzi ndi kupinda zigongono zanu. Onetsetsani kuti manja anu akuyenda mu arc yayikulu osati molunjika pansi.
  • Pang'onopang'ono masulani zogwirizirazo kubwerera kumalo oyambira, kulola kuti minofu yanu ikule bwino, ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna cha reps.

Izinto zokwenza Cross-over Lateral Pulldown

  • Kugwira Moyenera: Gwirani zogwirira ntchito mwamphamvu koma pewani kugwira mwamphamvu kwambiri chifukwa zingayambitse kukangana kosafunika m'manja ndi mapewa anu. Manja anu ayenera kuyang'ana kutsogolo ndipo manja anu ayenera kutambasulidwa kumayambiriro kwa masewera olimbitsa thupi.
  • Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. Chinsinsi chothandizira kuwoloka kolowera m'mbali ndikuyenda pang'onopang'ono. Kokani zogwirira ntchito pansi bwino ndikubwerera kumalo oyambira mwadongosolo. Izi zidzagwirizanitsa minofu yomwe ikugwiritsidwa ntchito bwino komanso kuchepetsa chiopsezo cha kuvulala.
  • Pewani Kugwiritsa Ntchito Momentum: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu ya thupi kuti mugwetse zogwirira ntchito, zomwe zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. Kusunthaku kuyenera kuchokera ku minofu ya kumbuyo kwanu ndi manja anu, osati kugwedezeka

Cross-over Lateral Pulldown Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cross-over Lateral Pulldown?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cross-over Lateral Pulldown. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe olondola kuti musavulale. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ziyenera kuphatikizidwa muzochita zolimbitsa thupi pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cross-over Lateral Pulldown?

  • Standing Cross-over Lateral Pulldown: Mukusintha uku, mumachita masewera olimbitsa thupi mutayimirira, zomwe zimakhudza pakatikati ndi thupi lanu.
  • Cross-over Lateral Pulldown with Resistance Band: Kusinthaku kumagwiritsa ntchito magulu otsutsa m'malo mwa makina a chingwe, kupereka njira yosunthika komanso yosunthika.
  • Reverse Grip Cross-over Lateral Pulldown: Kusinthaku kumaphatikizapo kugwiritsa ntchito kugwedeza kumbuyo, komwe kungathandize kulunjika minofu yosiyanasiyana kumbuyo kwanu ndi mikono.
  • Cross-over Lateral Pulldown with Dumbbells: Kusiyanaku kumagwiritsa ntchito ma dumbbells m'malo mwa makina a chingwe, kupereka kukana kosiyana ndi zovuta.

Izinto zokufunda ezishisa ezivumelekile Cross-over Lateral Pulldown?

  • Dumbbell Pullover: Imakwaniritsa Kukoka kwa Mtanda Wodutsa Poyang'ana gulu lomwelo la minofu, latissimus dorsi, koma kuchokera kumbali yosiyana, kulimbikitsa kukula kwa minofu ndi kusinthasintha.
  • Kukoka: Izi ndizochita zolimbitsa thupi zomwe, monga Cross-over Lateral Pulldown, zimagwira magulu angapo a minofu nthawi imodzi, kuphatikizapo latissimus dorsi, biceps, ndi deltoids, kupititsa patsogolo mphamvu za thupi ndi kupirira.

Amaxabiso angamahlekwane kanye Cross-over Lateral Pulldown

  • Maphunziro a Cross-over Lateral Pulldown
  • Zochita za Cable Cross-over
  • Zochita zolimbitsa kumbuyo ndi Chingwe
  • Kulimbitsa thupi kwa chingwe kwa Back muscles
  • Momwe mungapangire Cross-over Lateral Pulldown
  • Njira ya Cross-over Lateral Pulldown
  • Zochita zachingwe zolimbitsa msana
  • Kulimbitsa thupi kumbuyo ndi Cable Cross-over
  • Tsatanetsatane wa kalozera wa Cross-over Lateral Pulldown
  • Kupititsa patsogolo minofu yakumbuyo ndi Cross-over Lateral Pulldown.