Tsallake-over Lateral Pulldown

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Tsallake-over Lateral Pulldown

Giciye-sama-sama da aka buga shine motsa jiki mai ƙarfi wanda da farko yana nada tsokoki a baya, kafadu, da makamai, inganta ƙarfin jiki da hali. Wannan motsa jiki yana da kyau ga duka masu sha'awar motsa jiki waɗanda ke nufin gina ƙwayar tsoka da kuma daidaikun mutane waɗanda suke so su inganta ƙarfin aikin su don ayyukan yau da kullum. Haɗa Tsallake-tsaye na Lateral Pulldowns a cikin aikin motsa jiki na yau da kullun na iya taimakawa inganta yanayin jikin ku, haɓaka ingantaccen sarrafa jiki, da rage haɗarin rashin daidaituwar tsoka.

Yanayinta: tsammanin nuni a nuni Tsallake-over Lateral Pulldown

• Tsaya a tsakiyar na'urar kebul, ƙwace ɗigon dama tare da hannun hagu da na hagu da hannun dama, haye hannuwanku a gabanku.
• Mataki ƴan matakai baya, raba matsayin ku don ma'auni, kuma ɗan lanƙwasa gwiwoyinku yayin da kuke riƙe ainihin ku da baya madaidaiciya.
• Tare da mika hannunka, ja hannun hannunka zuwa sassanka ta hanyar matse ruwan kafadarka tare da lanƙwasa gwiwar hannu. Tabbatar cewa hannayenku suna motsawa a cikin baka mai fadi kuma ba kai tsaye ba.
• Sannu a hankali saki hannaye baya zuwa wurin farawa, ba da damar tsokoki su kara tsayi sosai, sannan maimaita motsi don adadin da kuke so.

Lajin Don yi Tsallake-over Lateral Pulldown

• Rike Da Kyau: Riƙe hannaye tare da ƙwaƙƙwaran riko amma ka guji kamawa sosai saboda yana iya haifar da tashin hankali mara amfani a hannunka da kafadu. Ya kamata tafin hannunka su fuskanci gaba kuma ya kamata a mika hannayenka gaba daya a farkon aikin.
• Motsi Mai Sarrafa: Guji motsi ko motsi mai sauri. Maɓalli don tasiri mai tasiri na ƙetare na gefe shine jinkirin, motsi mai sarrafawa. Ja da hannayen hannu a hankali kuma komawa zuwa wurin farawa a cikin hanyar sarrafawa. Wannan zai shigar da tsokoki da aka yi niyya yadda ya kamata kuma ya rage haɗarin rauni.
• Guji Amfani da Lokaci: Kuskure na yau da kullun shine yin amfani da ƙarfin jiki don cire hannaye, wanda zai haifar da rauni kuma yana rage tasirin motsa jiki. Ya kamata motsi ya fito daga tsokoki a baya da hannayenku, ba daga lilo ba

Tsallake-over Lateral Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Tsallake-over Lateral Pulldown?

Ee, masu farawa za su iya yin aikin motsa jiki na Lateral Pulldown. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari daidai don guje wa rauni. Hakanan yana iya zama taimako don samun mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da an yi aikin daidai. Kamar kowane sabon motsa jiki, yakamata a haɗa shi cikin daidaitaccen aikin motsa jiki a hankali.

Me ya sa ya wuce ga Tsallake-over Lateral Pulldown?

• Tsaye Tsaye-Over Lateral Pulldown: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke tsaye, wanda ke haɗa ainihin ku da ƙananan jikin ku.
• Tsallake-tsaye na gefe tare da Resistance Makada: Wannan bambancin yana amfani da makada na juriya maimakon na'urar kebul, yana ba da ƙarin zaɓi mai ɗaukuwa kuma mai dacewa.
• Reverse Grip Cross-over Lateral Pulldown: Wannan bambance-bambancen ya ƙunshi yin amfani da riko na baya, wanda zai iya taimakawa wajen kaiwa ga tsokoki daban-daban a baya da hannaye.
• Giciye-over Lateral Pulldown tare da Dumbbells: Wannan bambancin yana amfani da dumbbells maimakon na'urar USB, yana ba da nau'in juriya da kalubale daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Tsallake-over Lateral Pulldown?

• Dumbbell Pullover: Yana cike da Cross-over Lateral Pulldown ta hanyar kai hari ga rukunin tsoka iri ɗaya, da latissimus dorsi, amma daga wani kusurwa daban, inganta daidaitaccen ci gaban tsoka da sassauci.
• Pull-ups: Wannan aikin motsa jiki ne wanda, kamar Cross-over Lateral Pulldown, yana aiki da ƙungiyoyi masu yawa a lokaci ɗaya, ciki har da latissimus dorsi, biceps, da deltoids, haɓaka ƙarfin jiki na sama da juriya.