Qinisekisa i-Abs ne-Arms Cable ne-Pulldowns
Ikhebula lidonsela phansi ukuvivinya umzimba isebenzisa uhlelo lwekhebula elilinganiselwe ukuze libheke emuva, izingalo kanye nemisipha yomzimba. Kuyinto inhlanganisela , ukunyakaza okuhlanganisiwe okudinga umzimba wakho ukuba uhlanganyele ingqikithi yokulinganisela ngenkathi wenza, okuyinto ehilela i-abs.
Indlela Yokusetha Izinto Zokusebenza Kuze Kusetshenziswe I-Cable Pulldown
- Namathisela ikhebula endaweni ephakeme kunomunye umkhawulo wefreyimu yekhebula. Ungasebenzisa amaqoqo noma izibhamu ezisezintweni ekhaya elihlanganiswe phezulu emnyango ovaliwe.
- Sebenzisa noma yikuphi okunamathiselwe ngesandla okunikezwayo okuzokuvumela ukuthi usebenzise izandla ezimbili ukuqonda isibambo sokudonsa.
- Qinisekisa ukuthi iphuzu lokunamathisela lingaphezulu kwekhanda lakho nokuthi ungayifinyelela ngezingalo ezithunyelwe.
- Khetha isisindo esanele ukuze sikwazi ukudonsa ikhebula phansi kuze kufike emathangeni ngenkathi sidinga umzamo oqhubekayo.
Indlela Yokwenza Ikhebula Likhiphe Phansi Ukuzivocavoca
- Uyodonsa ikhebula phansi ngenkathi ugoqa kancane ezinqulwini ukuze isibambo sekhebula sisuke emzimbeni (bheka isithombe). Lokhu akulona ukuvivinya umzimba kwekhebula lapho izingalo zihlala khona eduze komzimba.
- Hlanganisa izibeletho, gcina emuva ngqo lapho uguqa futhi ukhumbule ukuphefumulela ngaphandle kokuzikhandla nangokubuyisela.
- Uma wenza lo msebenzi kahle, uzothola ukuthi imisipha yakho yesisu izokusebenza kanzima futhi izingalo zakho nangemuva kuzophinde uthole umsebenzi.
- Ukubambelela ngokweqile kuyogxila kakhulu ekutheni i-triceps ingemuva kwezingalo futhi ukukhwabanisa kuzosebenza ngaphezulu kwe-biceps ngaphezulu.
- Okunye ukukwenza lokhu kuvivinya ngamadolo. Setha iphuzu lokunamathisela ukuze ufinyelele isibambo ngenkathi uguqa. Ukwenziwa kwalolu hlelo kufana nokuthi izibeletho ziyacindezelwa ekudoneni phansi kwekhebula nesisindo.
Yenza amaqoqo amathathu ama-exercises ayishumi kuya kwangu-12. Qinisekisa ukuthi ubamba izibeletho futhi uzizwa ucindezelekile uma udonsa phansi, futhi ungagodli ngemuva uma uguqule iziqhumane.
Imisipha Ehloswe yi-Cable Pulldown Exercise
I-latissimus dorsi muscle yangemuva ingumgomo oyinhloko we-pulldown yekhebula. Imisipha ye-synergistic ihilelekile yizimpondo zesifuba, i-triceps, i-deltoids, i-rhomboid, ne-scapulae ye-levator. Imisipha esebenza ukuzinzisa ukuhamba yiyona i-triceps, i-pectoralis enkulu, i-wrist flexors, nemisipha yomzimba: i-rectus abdominis ne-obliques.
Ama-Exercises Omningi We-Cable Pulley
- I-Cable Exercises for Strength and Muscle : Ukusebenzisa izintambo zomsebenzi womzimba ophezulu.
- I-Cice Curl ye-Biceps : Yakha izingalo zakho ngomshini wekhebula.
- Ukuzivocavoca kwamaLats amakhulu: Yakha imbuyiselo yakho ngemishini yomshini wekhebula.