Ka Dzɔdzɔe Abɔ Pulldown

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Latissimus Dorsi
• Teisene Lihased: Deltoid Posterior, Teres Major, Triceps Brachii

Sissejuhatus Ka Dzɔdzɔe Abɔ Pulldown

Cable Straight Arm Pulldown nye ŋusẽ tutuɖo ƒe kamedede si koŋ woɖoa ŋku lãmeka siwo le megbe, vevietɔ lats, esime wògawɔa dɔ ɖe abɔta kple triceps hã ŋu. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me siwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ, nɔnɔme kple lãmekawo ƒe gɔmesese nanyo ɖe edzi. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena ate ŋu ana yewoƒe kamedefefe ƒe ŋutete nanyo ɖe edzi, akpe ɖe yewo ŋu yewoate ŋu awɔ dɔ gbesiagbe, eye wòana yewoƒe ŋutilã nawɔ dɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Ka Dzɔdzɔe Abɔ Pulldown

• Lé atikplɔa kple asiléƒe si le dzi (asibidɛwo dze ŋgɔ anyigba), eye nàna wò asiwo nato vovo vaseɖe abɔta.
• Dze kamededea gɔme to atikplɔa hehe yi anyime va ɖo wò ata dzi esime nèle wò abɔwo dzɔdzɔe, eye nèle wò akɔta ƒo ɖe ŋgɔ vie.
• Lé nɔnɔme sia me ɖe asi vie, nàkpɔ egbɔ be wò susu le wò lats (akɔta ƒe lãmekawo) ƒe tete ŋu.
• Trɔ ʋuƒoa blewuu yi afisi nèdze egɔme tsoe, si ana wò lats nakeke bliboe esime nèle ʋuʋua dzi ɖum.

Nõuanded sooritamiseks Ka Dzɔdzɔe Abɔ Pulldown

• Ʋuʋu Siwo Dzi Wokpɔna: Ele vevie be nàwɔ kamedede sia kple ʋuʋu blewu kple esi dzi wokpɔna. Ƒo asa na vodada si nye be nàƒu du alo azã ŋusẽ atsɔ ahe ka la ayi anyime. Menye ɖeko esia aɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ ko o, ke ate ŋu ana ame naxɔ abi hã.
• Na Wò Abɔwo Nanɔ Dzɔdzɔe: Vodada bubu si bɔ enye abɔwo bɔbɔ esime wole ka la hem yi anyime. Na wò abɔwo nanɔ dzɔdzɔe alesi nàte ŋui be nàte ŋu aɖo taɖodzinu na latissimus dorsi lãmekawo nyuie. Ne èle wò abɔwo bɔbɔm la, ke anɔ eme be èle wò biceps zãm wu wò akɔta.
• Trɔ Asi Le Kpekpeme Ŋu: Dze egɔme kple kpekpeme si ana nàte ŋu awɔ kamededea le nɔnɔme nyuitɔ me. Ne kpekpemea lolo akpa la, ate ŋu ana ame ƒe nɔnɔme mesɔ o eye wòate ŋu axɔ abi

Ka Dzɔdzɔe Abɔ Pulldown KKK

Kas algajad saavad teha Ka Dzɔdzɔe Abɔ Pulldown?

Ẽ, gɔmedzelawo ate ŋu awɔ Cable Straight Arm Pulldown kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme kple aɖaŋu sɔ, eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be hehenala alo ame bibi aɖe nakpɔ edzi alo afia mɔ gɔmedzela le kamededea me be wòakpɔ egbɔ be wowɔe nyuie.

Millised on tavalised variatsioonid Ka Dzɔdzɔe Abɔ Pulldown?

• Wide-Grip Pulldown nye tɔtrɔ si me nèkekea wò asiléle ɖe atikplɔa ŋu ɖe enu be wòaɖo taɖodzinu na wò akɔta ƒe gotagome lãmekawo.
• Close-Grip Pulldown nye tɔtrɔ bubu si me nèɖea wò asiléƒea dzi kpɔtɔna be wò susu nanɔ akɔta ƒe lãmeka ememetɔwo ŋu geɖe wu.
• Single Arm Pulldown nye tɔtrɔ si me nèzãa alɔ ɖeka le ɣeyiɣi ɖeka me tsɔ dzia ŋusẽ ɖe edzi eye nèɖea ŋutilã ƒe akpa ɖesiaɖe ɖe aga.
• V-Bar Pulldown nye tɔtrɔ si me nèzãa ʋuƒo si ƒe nɔnɔme le abe V ene tsɔ trɔa dzogoe si dzi nèhea nu le, si wɔa dɔ le lãmeka vovovowo ŋu le wò akɔta kple abɔwo me.

Millised on head täiendavad harjutused Ka Dzɔdzɔe Abɔ Pulldown?

• Tricep Pushdowns: Kamedede sia kpena ɖe Cable Straight Arm Pulldowns ŋu elabena eɖea triceps, siwo nye lãmeka evelia siwo wozãna le pulldown ʋuʋu me la ɖe vovo. Ŋusẽdodo lãmeka siawo ate ŋu ana woƒe dɔwɔwɔ nanyo ɖe edzi eye woali ke le heheɖemegbe kamededea me.
• Seated Cable Rows: Kamedede sia kpena ɖe Cable Straight Arm Pulldowns ŋu esi wòwɔa dɔ le lãmeka gã mawo ke ŋu, siwo dometɔ aɖewoe nye lats, biceps, kple rhomboids. To dzogoe si dzi wohea nu le ƒe tɔtrɔ me la, ka siwo le fli me siwo bɔbɔ nɔ anyi ate ŋu akpe ɖe lãmekawo ƒe dadasɔ kple woƒe nɔnɔme ŋu wòanyo ɖe edzi, si ana viɖe siwo le heheɖemegbe ƒe kamededea me nadzi ɖe edzi.