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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 Kutsitsa

Pulldown ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu yakumbuyo kwanu, makamaka latissimus dorsi, ndikumangirira mapewa anu ndi biceps. Ndizoyenera kwa aliyense amene akufuna kulimbitsa thupi, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi. Mwa kuphatikiza ma Pulldown muzochita zanu zolimbitsa thupi, mutha kusintha kaimidwe kanu, kukulitsa matanthauzidwe a minofu, ndikuwonjezera mphamvu zakumtunda kwanu konse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutsitsa

  • Gwirani chotchingacho ndi manja anu otalikirana pang'ono kuposa m'lifupi m'lifupi mapewa, zikhato zikuyang'ana kutsogolo.
  • Kokani kampando kulowera pachifuwa chanu chakumtunda kwinaku mukuwongoka, kuyang'ana kwambiri kulumikiza mapewa anu.
  • Gwirani malowa kwa kamphindi, mukumva kugundana kwa minofu yam'mbuyo.
  • Pang'onopang'ono mutulutse kapamwamba kubwerera kumalo oyambira, kuonetsetsa kuti kayendetsedwe ka kayendetsedwe kake kakugwirizanitsa bwino minofu yanu.

Izinto zokwenza Kutsitsa

  • **Kuyenda Koyendetsedwa**: Pewani kulakwitsa kogwiritsa ntchito mphamvu kuti mugwetse mipiringidzoyo. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, koyendetsedwa komwe mumakokera bar mpaka pachifuwa chanu ndiyeno pang'onopang'ono mulole kuti iwukenso. Izi zimatsimikizira kuti minofu yanu ikugwira ntchitoyo osati kuthamanga kwa thupi lanu.
  • **Pewani Kuchulutsa Kwambiri**: Kulakwitsa kwina kofala ndikugwetsa mipiringidzo pansi kwambiri. Mipiringidzo iyenera kukokedwa mpaka pamwamba pa chifuwa chanu, osati m'mimba mwanu. Kuchulukitsa kungayambitse kuvulala kwa mapewa ndi kumbuyo.
  • **Grip Width**: Kugwira kwanu kuyenera kukhala kokulirapo pang'ono kuposa kufalikira kwa mapewa. Kutali kwambiri kapena kwambiri

Kutsitsa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutsitsa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Pulldown. Ndizochita masewera olimbitsa thupi kuti mulimbikitse minofu yam'mbuyo, makamaka latissimus dorsi. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono. Zitha kukhala zopindulitsa kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutsitsa?

  • The Close-Grip Pulldown ndi mtundu wina womwe umayang'ana ma lats otsika, ndikupangitsa kuti msana wanu ukhale wowoneka bwino.
  • The Reverse-Grip Pulldown ndi kupotoza pazochitika zachikhalidwe, kutsindika minofu ya m'munsi mwa lats ndi rhomboids.
  • The Straight-Arm Pulldown ndikusintha kwapadera komwe kumalunjika ma lats, kumathandizira kuwongolera momwe mumakhalira komanso kusinthasintha.
  • The Underhand Pulldown ndi njira yosiyana yochitira masewera olimbitsa thupi, kuyang'ana pa biceps ndi minofu yam'mbuyo yam'mbuyo.

Izinto zokufunda ezishisa ezivumelekile Kutsitsa?

  • The Bent-Over Row ndi ntchito ina yomwe imathandizira Pulldown popeza imagwira ntchito pamagulu omwewo a minofu, kuphatikizapo latissimus dorsi ndi trapezius, koma kuchokera kumbali yosiyana, kulimbikitsa kukula kwa minofu.
  • The Deadlift ndi ntchito yopindulitsa yomwe imathandizira Pulldown popeza sikuti imangolimbitsa minofu yam'mbuyo komanso imagwiranso ntchito m'munsi mwa thupi ndi pachimake, ndikupereka chizoloŵezi chophunzitsira mphamvu.

Amaxabiso angamahlekwane kanye Kutsitsa

  • "Cable Pulldown Workout"
  • "Zolimbitsa thupi zolimbitsa msana"
  • "Zochita zolimbitsa thupi pa chingwe kumbuyo"
  • "Pulldown back workout"
  • "Zolimbitsa thupi zolimbitsa thupi kumbuyo"
  • "Kulimbitsa thupi kwa chingwe chapamwamba"
  • "Lat Pulldown Exercise"
  • "Zochita zomanga minofu yakumbuyo"
  • "Kulimbitsa makina a chingwe"
  • "Kuphunzitsa mphamvu kwa minofu yam'mbuyo"