Indlela Yokwenza I-Lat Pulldown

Ukuzivocavoca Nge-Back and Arms

Ukuvivinya umzimba kwenziwa endaweni yokusebenzela ngokumelana nokulungiswa, ngokuvamile amapuleti. Ngesikhathi uhlezi nezintambo zakho ezinqandwe ngaphansi kwekhasi lesenzeni, udonsela ibha yokulenga phansi ukuya ezingeni lesikhumba bese ukhulula ukuphindaphinda okukodwa.

I-latululown yokuzivocavoca yasemuva isebenza imisipha yangemva, ikakhulukazi i-latissimus dorsi noma "i-lats," i-muscle nje ngaphansi kwamagundane futhi isakazeka ngaphesheya nangaphansi. Ngokuhlukanisa imisipha yangemuva ngalolu hlelo, ezinye izixuku ezinjenge- biceps zithola ikhefu ukuze zingakhathali ngaphambi kokuba ama-lats athole ukuqeqeshwa okuhle.

Ukubamba okunye kungasetshenziswa: ububanzi, obuncane, ngaphansi noma ngaphezulu-isandla ukuze kuhloswe amaqembu e-muscle ethize. Gwema ukwenza ukuhluka lapho ibha yekhishwa ngemuva kwekhanda. Lokhu kunzima futhi kungalimaza amahlombe.

Uma udinga isiqondiso esengeziwe ngokuqeqeshwa kwesisindo sicela ubheke umhlahlandlela wesiqalo .

1 - I-Lat Pulldown Ukuqala Indawo

1. Hlala ngokunethezeka esihlalweni sokudonsa phansi, izinyawo zihlala phansi phansi, futhi uhlole ubude bha.
2. Kungadingeka ukuthi ulungise ukuphakama kwebha ngokunciphisa noma ukwandisa uchungechunge noma ikhebula elisekela ibha, noma ukuphakama kwakho kwesihlalo. Thola umqeqeshi wokuzivocavoca ukusiza ngalokhu uma kunesidingo. Ibha kufanele ibe sezingeni eliphakeme ukuthi izingalo zakho ezithunyelwe zingakwazi ukuqonda kahle ngaphandle kokuba uphume phezulu esihlalweni.
3. Lungisa i-knee pad ukuze amathanga angaphezulu aqiniseke ngaphansi kwedatha. Lokhu kuzokusiza uma usebenzisa umzamo kubha.
4. Okokuqala, uqondisise ibha ngokubamba okuningi (njengoba kubonisiwe) ngokucindezela, ugoqa. Ezinye izikhundla nemigqa kungenzeka.

2 - I-Movement Exercise

1. Kusukela esimeni sokuqala, phonsa ibha phansi kuze kube sezingeni elilingana nesikhumba. Gcina ukukhanya kwakho okuphezulu kunoma yikuphi ukunyakaza okubuyela emuva ukuzobhekela ibha kulungile. Qiniseka ukuthi izibikezelo zakho azenzi umsebenzi wokudonsa ibha phansi. Gcina izinyawo zihlala phansi bese uzama ukungabuyeli emuva.
2. Cindezela ndawonye amahlombe amahlombe ngenkathi ugcina amahlombe aphakathi.
3. Kusukela endaweni ephansi, vumela ibha ukuthi ibuyele esimweni sokuqala ngenkathi ilawula ukunyuka kwayo kancane kancane. Ungasivumeli ukuthi iqhubekele ezitokisini zesisindo.
4. Qhubeka uze uqedele ukuphindaphinda okungu-8 kuya ku-12 kusethi. Ukuphumula, bese uqhubeka ukuqedela uhlelo lwakho lwezinethi.

3 - Amaphuzu Okuqaphele

1. Ukubamba okuphakathi kwezimboni kuqondile kusebenza i-biceps kanye ne-back back, kuyilapho ububanzi obuningi buhlanganisa imisipha eminyana eminye futhi i-pulldown esondelene igcizelela imisipha ye-forearm.
2. I-pulldown ye-right-right ne-elbows esondelene nokwandiswa, ngokuvamile okwenziwe ukuma, ihlasela i-triceps ngemuva kwezingalo ezingenhla.
3. Ukuguqula ukugxila ekucindezelekeni ngezingodo ezibheke kude, kufaka umsebenzi owandayo kuma-biceps ngaphambili kwezingalo ezingenhla nganoma yisiphi isikhundla kumbhali, ebanzi noma phakathi.
4. Ukuxoshwa ngemuva kwentamo akunconywa ngezizathu zokuphepha ezihilela ukujikelezwa kokuhlanganiswa kwehlombe futhi kungenzeka ukuxhumana nomgogodla.