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Kukokera Pansi

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kukokera Pansi

The Underhand Pulldown ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu kumbuyo kwanu, biceps, ndi mapewa, kulimbikitsa kukula kwa minofu ndi kupirira. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Kuphatikizira kuchita masewera olimbitsa thupi kungathandize kukonza kaimidwe, kulimbitsa thupi m'masewera osiyanasiyana, komanso kumathandizira kulimbitsa thupi mozungulira thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukokera Pansi

  • Gwirani kapamwamba ndikugwira pansi, manja anu ali motalikirana ndi mapewa, ndipo yendani kumbuyo pang'ono kwinaku mukuwongoka msana wanu.
  • Kokani chotchingacho pansi chakuchifuwa chanu pomangirira mapewa anu pamodzi ndikuweramitsa zigongono zanu.
  • Gwirani izi kwa mphindi imodzi, kuonetsetsa kuti bala ili pafupi ndi chifuwa chanu ndipo zigongono zanu zili pafupi ndi mbali zanu.
  • Pang'onopang'ono tambasulani manja anu mmbuyo kumalo oyambira, kulola kuti bar ikwere pamene mukuyendetsa, ndiyeno bwerezani kayendetsedwe ka chiwerengero chomwe mukufuna.

Izinto zokwenza Kukokera Pansi

  • Kuyenda Koyendetsedwa: Pewani kugwedezeka kapena kusuntha mwachangu. Kokani kapamwamba pang'onopang'ono, molamulirika ndikukana kulemera pamene mukubwerera kumalo oyambira. Izi zidzakulitsa kukhudzidwa kwa minofu ndikuchepetsa chiopsezo cha kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukutambasula manja anu pamwamba pa mayendedwe ndikukoka kapamwamba mpaka pachifuwa chanu pansi. Ma theka-reps sangalimbikitse kwathunthu minofu ndipo angayambitse kusamvana.
  • Osachulukirachulukira: Kukweza zolemetsa zambiri kuposa momwe mungathere kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike. Yambani ndi kulemera kosalekeza ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
  • Sungani Zigono Pafupi: Cholakwika chofala ndikulola kuti zigono zanu ziwonekere

Kukokera Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukokera Pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Underhand Pulldown. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira magawo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, kuonjezera kulemera pang'onopang'ono pamene mphamvu zikukula ndizofunikira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukokera Pansi?

  • Close-Grip Underhand Pulldown: Mtunduwu umagwiritsa ntchito kuyandikira kwambiri, kuyang'ana pa lats otsika ndi ma biceps.
  • Single-Arm Underhand Pulldown: Kusiyanaku kumachitika mkono umodzi panthawi, zomwe zimapangitsa kuti anthu aziganizira kwambiri magulu a minofu.
  • Underhand Pulldown with Resistance Bands: M'malo mogwiritsa ntchito makina a chingwe, kusinthaku kumagwiritsa ntchito magulu otsutsa, kupereka mtundu wina wa zovuta ndi zovuta.
  • Pansi Pansi pa Mpira Wokhazikika: Pochita masewera olimbitsa thupi pa mpira wokhazikika, mumagwiritsa ntchito minofu yanu yayikulu kuti ikhale yolimba komanso yokhazikika, ndikuwonjezera zovuta zina pamasewerawa.

Izinto zokufunda ezishisa ezivumelekile Kukokera Pansi?

  • Bent-over Rows amathanso kuthandizira Underhand Pulldowns popeza samangoyang'ana ma lats okha, komanso misampha yapakati ndi yapansi, ma rhomboids, ndi erector spinae, zomwe zimapereka kulimbitsa thupi kochulukirapo.
  • Wide Grip Lat Pulldowns ndi ntchito ina yomwe imathandizira Underhand Pulldowns chifukwa imayang'ana pa lats ndi teres zazikulu, kupititsa patsogolo chitukuko chonse ndi kutanthauzira kwa minofu yakumbuyo.

Amaxabiso angamahlekwane kanye Kukokera Pansi

  • Underhand Cable Pulldown Workout
  • Zochita zolimbitsa kumbuyo
  • Masewero a chingwe cha minofu yakumbuyo
  • Underhand Pulldown njira
  • Zochita zamakina kumbuyo
  • Underhand Pulldown Back Workout
  • Momwe Mungachitire Underhand Pulldown
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Kusintha kwa Cable Pulldown
  • Kulimbitsa thupi mogwira mtima ndi Cable.