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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 omwe amayang'ana kwambiri minofu kumbuyo kwanu, mapewa, ndi mikono, zomwe zimathandiza kuti thupi lanu likhale ndi mphamvu komanso kaimidwe. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kukana kwake kosinthika. Kuphatikiza ma Pulldowns muzochita zanu kumathandizira kutanthauzira kwa minofu, kuwongolera magwiridwe antchito, ndikuthandizira kupewa kuvulala, ndikupangitsa kukhala kofunikira kuwonjezera pamagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutsitsa

  • Khalani pansi pamakina ndikugwira bala ndikugwira kwakukulu, manja akuyang'ana kutsogolo.
  • Kokani kampando molunjika pachifuwa chanu chakumtunda kwinaku mukuwongoka msana wanu ndikufinya mapewa anu pamodzi.
  • Gwirani malowo kwa kamphindi, kenako pang'onopang'ono mubwererenso kapamwamba kumalo oyambira, ndikulola kuti mikono yanu ikule.
  • Bwerezani izi pa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Kutsitsa

  • Kugwira ndi Malo: Manja anu ayenera kukhala otambasuka kuposa mapewa anu, ndipo kugwira kwanu kuyenera kukhala kolimba. Pewani kugwira mwamphamvu kwambiri kapena momasuka kwambiri. Manja anu ayang'ane kutsogolo. Komanso, musagwire bala kuchokera kumapeto kwenikweni; izi zingayambitse kusalinganika ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Mayendedwe Oyendetsedwa: Onetsetsani kuti mukutsitsa pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kusuntha mwachangu chifukwa kungayambitse kuvulala ndipo sikungayang'ane minofu bwino.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse. Kokani kapamwamba mpaka pachifuwa chanu ndipo mulole kuti ibwerere mmwamba mpaka manja anu atatambasula. Pewani kukweza pang'ono chifukwa sikungagwire minofu yanu mokwanira.

Kutsitsa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutsitsa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Pulldown. Ndizochita zolimbitsa thupi zolimbitsa thupi komanso kumveketsa thupi lapamwamba, makamaka minofu yakumbuyo. 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 kuti awonetsetse masewerawa kuti atsimikizire njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti pang'onopang'ono muonjezere kulemera kwake pamene mphamvu ndi chitonthozo ndi zolimbitsa thupi zimawonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutsitsa?

  • The Close-Grip Pulldown imaphatikizapo kuyika manja anu moyandikana, kuyang'ana pansi ndikuwonjezera kukhudzidwa kwa biceps.
  • Reverse-Grip Pulldown imagwiritsa ntchito kugwirira pansi, komwe kumapangitsa kuti pakhale kusuntha kwakukulu ndikuyang'ana minofu yapansi ya lat.
  • The Straight-Arm Pulldown ndi mitundu yomwe imayang'ana makamaka ma lats pomwe imagwiranso ntchito mapewa ndi ma triceps, ndikusunga mikono yanu molunjika panthawi yonseyi.
  • The Single-Arm Pulldown ndi masewera olimbitsa thupi omwe amakulolani kugwira ntchito mbali imodzi ya thupi lanu panthawi, ndikuthandizira kukonza kusamvana kulikonse kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Kutsitsa?

  • The Seated Cable Row imagwirizananso ndi Pulldown chifukwa imatsindika kumbuyo kwapakati ndi lats, mofanana ndi Pulldown, komanso imagwiranso ntchito m'munsi kumbuyo ndi pachimake, kulimbikitsa mphamvu zonse zammbuyo ndi kukhazikika.
  • Ma Deadlifts, pomwe akuyenda ndi thupi lonse, amathandizira Pulldown pomwe amalimbitsa msana wam'mbuyo ndi ma hamstrings, kupereka maziko olimba komanso kuwongolera magwiridwe antchito okhazikika kumbuyo monga Pulldown.

Amaxabiso angamahlekwane kanye Kutsitsa

  • Zolimbitsa Thupi Zotsitsa Chingwe
  • Back Kulimbitsa Workouts
  • Zochita zamakina a Cable
  • Back Muscle Building
  • Pulldown Back Exercise
  • Gym Cable Workouts
  • Kulimbikitsa Kubwerera ndi Pulldown
  • Chingwe Chotsitsa Kumbuyo
  • Back Training ndi Cable Machine
  • Zolimbitsa Thupi Lat Pulldown