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Kugwira kwapawiri kofanana ndi lat pulldown

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 Kugwira kwapawiri kofanana ndi lat pulldown

The Twin Handle Parallel Grip Lat Pulldown ndi masewera olimbitsa thupi omwe amayang'ana kwambiri latissimus dorsi, biceps, ndi kumbuyo kwapakati, kulimbitsa thupi lanu lakumtunda ndikuwongolera kaimidwe. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe amatha kusinthidwa mosavuta malinga ndi milingo yolimbitsa thupi. Anthu angafune kuchita izi kuti akhale ndi thupi lolimba komanso lamphamvu, kuwonjezera mphamvu zawo zogwirira ntchito zatsiku ndi tsiku, komanso kulimbikitsa kulumikizana bwino kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwira kwapawiri kofanana ndi lat pulldown

  • Khalani pampando, kuonetsetsa kuti mapazi anu ali pansi ndipo mawondo anu ali pansi pa mapepala. Gwirani mmwamba ndikugwira mapasa amapasa osalowerera ndale (manja akuyang'anizana).
  • Kokani zogwirira ntchito mpaka pachifuwa chanu ndikusunga msana wanu molunjika komanso chifuwa chanu chikwezedwe. Onetsetsani kuti zigongono zanu zaloza pansi ndi kutsogolo pang'ono.
  • Gwirani kamphindi pansi pa kayendetsedwe kake, ndikufinya mapewa anu pamodzi kuti mugwirizane ndi minofu yanu ya lat.
  • Pang'onopang'ono masulani zogwirira ntchitozo kubwerera kumalo oyambira, kulola manja anu kuti akule bwino ndi minofu yanu ya lat kutambasula. Bwerezani izi kuti muwerenge kuchuluka kwa ma reps omwe mukufuna.

Izinto zokwenza Kugwira kwapawiri kofanana ndi lat pulldown

  • **Kugwira ndi Kaimidwe**: Gwirani zogwirira ntchito zofanana ndi manja anu kuyang'anizana. Sungani msana wanu molunjika ndi chifuwa mmwamba panthawi yonse yochita masewera olimbitsa thupi. Pewani kuzungulira mapewa anu kapena kubweza msana wanu chifukwa izi zingayambitse kupsinjika ndi kuvulala.
  • **Mayendedwe Olamuliridwa**: Yambitsani kukoka poyendetsa zigongono zanu pansi chakumbali zanu. Sungani kuyenda pang'onopang'ono ndikuwongolera, ponse mukukokera pansi ndikubwerera kumalo oyambira. Pewani kusuntha kwachangu kapena kofulumira komwe kungachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo chovulala.
  • **Njira Yopumira**: Pumirani mpweya pamene mukukokera zogwirira pansi ndikupumiramo pamene mukubwerera kumalo oyambira. Kupuma kolakwika kungayambitse chizungulire kapena mutu wopepuka

Kugwira kwapawiri kofanana ndi lat pulldown Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwira kwapawiri kofanana ndi lat pulldown?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Twin omwe ali ofanana ndi lat pulldown. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wopita ku masewera olimbitsa thupi awonetse kaye masewerawa kuti atsimikizire kuti mukuchita bwino. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwira kwapawiri kofanana ndi lat pulldown?

  • Wide-Grip Lat Pulldown ndikusintha kwina komwe mumagwiritsa ntchito kwambiri pa bar kuti mutenge mbali zosiyanasiyana za minofu yanu yakumbuyo.
  • The Close-Grip Lat Pulldown ndi kusiyana komwe mumagwiritsa ntchito kuyandikira kwambiri pa bar, yomwe imayang'ana ma lats otsika kwambiri.
  • Reverse-Grip Lat Pulldown ndikusintha komwe mumagwira bala ndi manja anu kuyang'anizana nanu, zomwe zingathandize kuti ma biceps anu azikhala kwambiri.
  • V-Bar Lat Pulldown ndi kusiyana kwina komwe mumagwiritsa ntchito bar yooneka ngati V, yomwe ingathandize kulunjika mbali zapakati ndi zapansi za lats anu.

Izinto zokufunda ezishisa ezivumelekile Kugwira kwapawiri kofanana ndi lat pulldown?

  • Kukoka: Kukoka ndi masewera olimbitsa thupi omwe amagwiritsa ntchito minofu yofanana ndi lat pulldown, makamaka latissimus dorsi. Pogwiritsa ntchito malo osiyanasiyana ogwirira, mutha kusuntha kuyang'ana mbali zosiyanasiyana za msana wanu, ndikupereka chothandizira chosunthika ku lat pulldown.
  • Bent Over Barbell Rows: Zochitazi zimayang'ananso ma lats ndi ma rhomboid, ofanana ndi Twin handle parallel grip lat pulldown. Komabe, imagwiranso ntchito misampha, erector spinae, ndi posterior deltoids, zomwe zimapereka mwayi wambiri wochita masewera olimbitsa thupi komanso kulimbitsa thupi moyenera.

Amaxabiso angamahlekwane kanye Kugwira kwapawiri kofanana ndi lat pulldown

  • Chingwe kumbuyo masewera
  • Twin handle lat pulldown
  • Parallel grip lat pulldown
  • Kuchita masewera olimbitsa thupi kumbuyo
  • Kulimbitsa thupi kwa chingwe kumbuyo
  • Twin handle back workout
  • Lat pulldown ndi kugwirana kofanana
  • Zochita za Cable lat pulldown
  • Kuchita masewera olimbitsa thupi kumbuyo ndi chingwe
  • Kutsika kwa chingwe chogwirizira mapasa