Ka dzɔdzɔe alɔ pulldown

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Latissimus Dorsi
• Teisene Lihased: Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major

Sissejuhatus Ka dzɔdzɔe alɔ pulldown

Cable Straight Arm Pulldown nye kamedede si wɔa dɔ ŋutɔ si tɔa ŋku latissimus dorsi lãmekawo, si doa ŋusẽ ame ƒe tame ƒe ŋusẽ eye wòdoa lãmekawo ƒe gɔmesese ɖe ŋgɔ. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe akɔta ƒe ŋusẽ nanyo ɖe edzi, yewoƒe nɔnɔme nanyo ɖe edzi, eye yewoƒe tame ƒe dzedzeme nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Ka dzɔdzɔe alɔ pulldown

• bɔbɔ ɖe ŋgɔ vie tso wò akɔta, nàna wò akɔta nanɔ dzɔdzɔe, eye nàhe wò abɔtaƒuwo ayi anyime kple megbe. Esiae nye gɔmedzedze ƒe nɔnɔme.
• Esi nèle wò abɔwo dzi kpɔm wòle dzɔdzɔe eye nèle wò abɔta ƒe ƒoƒo vie la me ɖe asi la, he atikplɔa yi anyime ɖo ta wò ata gbɔ to wò abɔtawo ƒoƒo me.
• Klɔ ʋuƒoa ɖe dzi blewuu atrɔ ayi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yele ʋuʋua dzi ɖum eye mèɖe mɔ kpekpeme ƒe ƒuƒoƒoa ka asi eŋu o.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe akɔta le dɔ wɔm eye wò akɔta nanɔ teƒe ɖeka le ʋuʋua katã me.

Nõuanded sooritamiseks Ka dzɔdzɔe alɔ pulldown

• Asiléƒe Kple Abɔta ƒe Nɔnɔme: Lé atikplɔa kple asiléƒe si le dzi eye wò asiwo nakeke vie wu abɔta ƒe kekeme. Ele be wò abɔwo nanɔ dzɔdzɔe gake màgabla ɖe abɔta o. Vodada si bɔ enye abɔwo bɔbɔ le ʋuʋu me, si ate ŋu atrɔ susu tso lats dzi ayi triceps dzi.
• Ʋuʋu si Dzi Wokpɔna: Kpɔ egbɔ be ʋuʋua le blewu eye nèɖu edzi. Ƒo asa na ŋusẽ zazã atsɔ ahe atikplɔa ayi anyime elabena ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Nu vevitɔe nye be nàzã wò lats atsɔ ahe ʋuƒoa ɖe anyi ke menye wò abɔwo alo abɔta o.
• Ʋuʋu ƒe Afisi Wòle: Be nàkpɔ viɖe geɖe tso kamededea me la, ele vevie be nàzãe

Ka dzɔdzɔe alɔ pulldown KKK

Kas algajad saavad teha Ka dzɔdzɔe alɔ pulldown?

Ẽ, gɔmedzelawo ate ŋu awɔ Cable Straight Arm Pulldown kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàƒo asa na abixɔxɔ eye nàkpɔ egbɔ be wole agbalẽvi nyuitɔ zãm. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be wole ewɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme blewu eye woadzi eƒe sesẽme ɖe edzi vivivi ne woƒe ŋusẽ kple kamedede le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Ka dzɔdzɔe alɔ pulldown?

• Reverse Grip Cable Pulldown: Ne ètrɔ wò asiléƒea la, àte ŋu awɔ wò akɔta kple abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Wide Grip Cable Pulldown: Tɔtrɔ sia tɔa ŋku gotagome lats la vevie wu, si wɔnɛ be woate ŋu aʋuʋui le mɔ si keke ta wu nu.
• Close Grip Cable Pulldown: Eƒe tɔtrɔ sia léa ŋku ɖe lats siwo le ete ŋu wu eye wògawɔa dɔ le biceps hã ŋu le mɔ si lolo wu nu.
• Underhand Cable Pulldown: Tɔtrɔ sia tɔa ŋku lats siwo le ete la dzi esime wòle dɔ wɔm le biceps kple forearms hã ŋu.

Millised on head täiendavad harjutused Ka dzɔdzɔe alɔ pulldown?

• Kadodo ƒe Fli Siwo Nɔ anyi: Kamedede sia kpena ɖe Kaƒomɔ̃ ƒe alɔ dzɔdzɔe ƒe hehe ɖe anyi ŋu to dɔwɔwɔ le rhomboids, trapezius, kple latissimus dorsi ŋu me, si doa megbe lãmekawo ƒe tsitsi si da sɔ ɖe ŋgɔ eye wònaa nɔnɔme ƒe kpekpeɖeŋu nyona ɖe edzi.
• Hehewo: Hehewo wɔa dɔ le lãmeka ƒe hatsotso siwo sɔ kple Cable straight arm pulldown, siwo dome latissimus dorsi kple biceps hã le, gake wowɔa dɔ le trapezius si le ete kple infraspinatus hã ŋu, si kpena ɖe ame ŋu be ŋusẽ si le etame bliboa kple eƒe liƒo nyona ɖe edzi.