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Kutsitsa Kumbuyo

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kutsitsa Kumbuyo

The Rear Pulldown ndi ntchito yomanga mphamvu yomwe imayang'ana minofu kumbuyo kwanu, makamaka latissimus dorsi, komanso ma biceps ndi mapewa. Ndioyenera kwa aliyense, kuyambira oyamba kumene kupita ku masewera olimbitsa thupi apamwamba, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zakumtunda ndi kaimidwe. Kuchita masewera olimbitsa thupi kumathandizira kutanthauzira kwa minofu, kulimbikitsa kukhazikika kwa thupi, ndikuthandizira kugwira ntchito zatsiku ndi tsiku ndi zochitika zina zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutsitsa Kumbuyo

  • Khalani pamakina ndi mapazi anu pansi ndipo msana wanu molunjika, kenaka gwirani kapamwamba ndi manja anu mokulirapo kuposa m'lifupi mwa mapewa.
  • Kokani chotchingacho chakumtunda chakumtunda kwinaku mukufinya mapewa anu pamodzi ndikusunga zigongono zanu pafupi ndi thupi lanu.
  • Gwirani malowo kwa kamphindi, mukumva kugundana kwa minofu yam'mbuyo.
  • Pang'onopang'ono tambasulani manja anu kubwerera kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake kuti muwonetsetse kuti minofu yanu ikugwira ntchito panthawi yonseyi.

Izinto zokwenza Kutsitsa Kumbuyo

  • Mayendedwe Oyendetsedwa: Osathamangira masewera olimbitsa thupi. Onetsetsani kuti mukuchita rep iliyonse ndikuyenda pang'onopang'ono, koyendetsedwa. Kokani kapamwamba mpaka pachifuwa chanu chakumtunda, imani pang'ono, kenako pang'onopang'ono bwererani pamalo oyamba. Izi zithandizira kukulitsa kukhudzidwa kwa minofu ndikuletsa kuvulala komwe kungachitike chifukwa cha kusuntha kwadzidzidzi, kogwedezeka.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Yambani ndi bala yotambasulidwa pamwamba panu ndikuyikokera mpaka pansi pachifuwa chanu. Kusamaliza kusuntha kwathunthu kungathe kuchepetsa phindu la masewerawo.
  • Pewani Kugwiritsa Ntchito Momentum: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu ya thupi

Kutsitsa Kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutsitsa Kumbuyo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Rear Pulldown. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi chidaliro zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutsitsa Kumbuyo?

  • The Close-Grip Rear Pulldown imayang'ana kwambiri ma lats otsika ndi minofu yapakatikati yakumbuyo pogwiritsa ntchito kuyandikira kwambiri.
  • The Underhand Rear Pulldown, yomwe imadziwikanso kuti Reverse Grip Pulldown, imayang'ana ma lats otsika kwambiri pogwiritsa ntchito kugwirira pansi.
  • The Single-Arm Rear Pulldown ndi masewera olimbitsa thupi omwe amakulolani kuyang'ana mbali imodzi ya msana wanu nthawi imodzi, kulimbikitsa mphamvu zokwanira komanso kukula kwa minofu.
  • V-Bar Rear Pulldown imagwiritsa ntchito bar yooneka ngati V kuti iwonetse kutsindika kosiyana pa lats ndikulola kukoka mozama.

Izinto zokufunda ezishisa ezivumelekile Kutsitsa Kumbuyo?

  • Bent-Over Rows imathandiziranso Kukokera Kwam'mbuyo pamene ikugwira ntchito minofu yam'mbuyo kuchokera kumbali yosiyana, kupititsa patsogolo mphamvu zonse ndi minofu, komanso kuyambitsa ma hamstrings ndi glutes kuti apitirize kukhazikika.
  • Mapull-ups ndi masewera ena opindulitsa ophatikizana ndi Rear Pulldowns, chifukwa amagwiritsa ntchito kukoka komweko koma motsutsana ndi kulemera kwa thupi la munthu, potero amawonjezera mphamvu zogwirira ntchito ndikulimbikitsa kuwongolera bwino pakukhudzidwa kwa minofu.

Amaxabiso angamahlekwane kanye Kutsitsa Kumbuyo

  • Zochita za Cable Rear Pulldown
  • Kulimbitsa thupi kumbuyo ndi Cable
  • Zochita zolimbitsa thupi pa chingwe cha Back
  • Kumbuyo Kukokera kumbuyo kulimbitsa
  • Zochita zamakina kumbuyo
  • Kumbuyo Kukokera kwa minofu yakumbuyo
  • Kulimbitsa thupi kwa chingwe kumbuyo
  • Kumbuyo minofu toning ndi Kumbuyo Pulldown
  • Kumbuyo Kukokera pansi pogwiritsa ntchito makina a Cable
  • Kulimbitsa kumbuyo ndi Cable Rear Pulldown.