Cable Madaidaicin Hannu Pulldown

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Teres Major, Triceps Brachii

Sakonni ga Cable Madaidaicin Hannu Pulldown

Cable Straight Arm Pulldown wani motsa jiki ne mai matukar tasiri wanda ke tunkarar tsokoki a baya, musamman lats, yayin da kuma ke shiga kafadu da ainihin. Yana da kyakkyawan zaɓi ga 'yan wasa da masu sha'awar motsa jiki a kowane matakai waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Wannan motsa jiki yana da kyawawa saboda yana iya haɓaka yanayin ku, ba da gudummawa ga bayyanar V-dimbin yawa, da haɓaka aiki a cikin sauran motsa jiki da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Cable Madaidaicin Hannu Pulldown

• Ɗauki sandar tare da riƙon hannu, hannaye da faɗin kafaɗa, kuma ku tsaya tsaye, ku ajiye bayanku madaidaiciya da ƙafafu da faɗin kafaɗa.
• Ja da sandar ƙasa zuwa cinyoyinka ta amfani da hannunka kawai, ka ajiye su tsaye a duk lokacin motsi, da tabbatar da matsi lats ɗinka a ƙasan motsi.
• Rike wannan matsayi na daƙiƙa don haɓaka ƙanƙancewa a cikin lats.
• A hankali mayar da sandar zuwa wurin farawa, tabbatar da sarrafa motsi, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Cable Madaidaicin Hannu Pulldown

• Motsi masu Sarrafa: Yana da mahimmanci a yi wannan motsa jiki tare da motsin hankali da sarrafawa. Ka guji dabi'ar yin amfani da kuzari don cire kebul ɗin ƙasa, saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Madadin haka, mayar da hankali kan yin amfani da ƙarfin lats da triceps don yin motsi.
• Daidaitaccen Riko: Lokacin kama sandar, hannuwanku yakamata su zama ɗan nesa fiye da faɗin kafada. Tabbatar cewa rikon ku ya tsaya tsayin daka amma bai wuce gona da iri ba, saboda hakan na iya haifar da kuncin wuyan hannu. Kuskure na gama gari shine kama sandar da ƙarfi, wanda zai iya karkatar da hankali daga lats zuwa kan hannuwa.
• Cikakken Rage

Cable Madaidaicin Hannu Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Cable Madaidaicin Hannu Pulldown?

Ee, masu farawa za su iya yin aikin Cable Straight Arm Pulldown. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da taimako don samun mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Cable Madaidaicin Hannu Pulldown?

• Reverse Grip Cable Cable Pulldown: A cikin wannan bambance-bambance, kuna amfani da riko na hannu wanda zai iya haɗa tsokoki daban-daban kuma yana ba da kewayon motsi daban-daban.
• Faɗin Riko na Kebul ɗin Jawo: Yin amfani da riko mai faɗi zai ƙara ba da fifiko ga sassan waje na lats ɗin ku, yana faɗaɗa bayanku.
• Close Grip Cable Pulldown: Wannan bambance-bambancen yana hari kan ƙananan lats kuma yana ba da damar babban kewayon motsi.
• The Cable Pulldown Behind the Neck: Maimakon ka ja sandar a gabanka, ka ja shi a bayan wuyanka, wanda ke kai hari ga lats ta hanya ta musamman.

Me suna da abin da ya sanya ɗaukehawa ga Cable Madaidaicin Hannu Pulldown?

• The Seated Cable Row motsa jiki wani karin motsa jiki ne kamar yadda ya fi dacewa da tsokoki a baya, biceps, da kafadu, kama da Cable Straight Arm Pulldown, amma tare da mayar da hankali ga tsakiyar baya, don haka samar da daidaitaccen tsarin kula da ƙarfin jiki na sama. horo.
• Aikin motsa jiki na Pull-ups ya cika Cable Straight Arm Pulldown ta hanyar mayar da hankali ga ƙungiyoyin tsoka irin wannan ciki har da lats, biceps, da deltoids, amma kuma ya haɗa da mahimmanci da ƙananan tsokoki na jiki, samar da karin ƙarfin jiki da kuma taimakawa wajen inganta ƙarfin jiki gaba ɗaya. da daidaitawa.