Kebul Puldɔwn
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Ntago Exercises:
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Okuwandikira ku Kebul Puldɔwn
Di Kebul Puldɔwn na wan versatile strength training exercise we de target di mɔsul dɛm na yu bak, sholda, ɛn an, we de mek di ɔl ɔpa bɔdi trɛnk ɛn posture bɛtɛ. I fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs di rɛsistɛns kin izi fɔ ajɔst fɔ mek i mach di tin dɛn we pɔsin ebul fɔ du. Pipul dɛn go want fɔ du dis ɛgzampul fɔ mek dɛn ɔpa bɔdi gɛt mɔ trɛnk, fɔ mek dɛn ebul fɔ difayn di mɔsul dɛn fayn fayn wan, ɛn fɔ sɔpɔt dɛn fɔ du mɔ pan ɔda spɔt ɛn tin dɛn we dɛn kin du ɛvride.
Okukubidde ku: Nkugiyigisa Kebul Puldɔwn
- Grap di bar wit yu an dɛn we wayd pas aw yu de sholda, ɛn yu an dɛn de luk bifo.
- Pul di bar dכn to yu chεst lεvεl we yu de kip yu bak stret εn swεl yu sכlda bled dεm togeda.
- Hol dis posishon fכ sכm tεm, mek sכh se yu εlbo dεm de nia yu bכdi εn yu כp an dεm de paralel to di grכn.
- Smɔl smɔl, rilis di bar bak to di say we yu bigin, alaw yu an dɛn fɔ ful-ɔp, ɛn ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Kebul Puldɔwn
- Mek yu tinap di rayt we: Kip yu bak stret ɛn ledɔm bak smɔl ɔl di tɛm we yu de du di ɛksesaiz. Nɔ rawnd yu sholda ɔ bak, bikɔs dis kin mek yu wund ɛn strɛs na yu nɛk ɛn bak.
- Kɔntrol Muvmɛnt: Nɔ jɔk di wet ɔ yuz mɔmɛnt fɔ pul di bar dɔŋ. Bifo dat, yuz muvmɛnt sloslo ɛn kɔntrol. Dis nɔ jɔs de ridyus di risk fɔ injuri bɔt i de mek di mɔsul dɛn wok fayn fayn wan.
- Ful Rεnj fכ Muv: Mek sכh se yu fulכp yu an dεm na di tכp pat pan di muvmεnt εn pul di bar dכn to yu כp chεst. Avoid partial reps we kin limited di effektivnes of di eksasaiz.
- Nɔ Pul Tu Lɔw: Wan mistek we dɛn kin mek na fɔ pul di bar dɔŋ tumɔs, bɔku tɛm na di bɛlɛ. Dis kin put tin we nɔ nid fɔ du
Kebul Puldɔwn Ebitala by'omuyigiriza
Mwebale kuteekamu Kebul Puldɔwn?
Yes, di wan dɛn we de bigin kin du di Kebul Puldɔwn ɛgzampul. Na big eksasaiz fɔ stat wit as i de tɔch wan big grup fɔ mɔsul dɛn na yu bak. Bɔt i impɔtant fɔ yuz wet we fit yu fitnɛs lɛvɛl ɛn fɔ yuz di rayt fɔm fɔ mek yu nɔ wund. I go fayn fɔ mek pɔsin we de tren yu pasɔnal ɔ pɔsin we sabi bɔt fitnɛs sho yu aw fɔ du di ɛgzampul kɔrɛkt wan we yu bigin fɔ du di ɛksesaiz.
Ki kitiibwa eby'okukozesa omuntu Kebul Puldɔwn?
- Di Klos Grip Puldɔwn involv fɔ yuz wan grip we de nia di bar, we kin pe atɛnshɔn mɔ pan di lat dɛn we de dɔŋ.
- di Singl Arm Cable Pulldown na wan vεryushכn we de alaw yu fכ wok εvri say na yu bכdi indipεndεnt wan, we de impruv mכskul bεlε εn kכdכnayshכn.
- Di Waid Grip Puldɔwn na ɔda chenj usay yu de grip di bar wayd pas di sholda-wid apat, we de tɔch di ɔpa lat dɛn mɔ fayn fayn wan.
- di Strayt Arm Pulldown na wan yunik vεryushכn usay yu de kip yu an dεm stret כl di εksεsayz, de tכk di lat dεm difrεn we εn de εngage di trisεps bak.
Eby'okukozesa omulungi okugabana n'eby'omanyi Kebul Puldɔwn?
- di Dumbbell Row na כda komplimentari εksεsayz, as i de fכkus bak pan di latissimus dorsi - di sem praymar mכsul grup we di Kebul Puldown - bכt frכm difrεn angle, so dat de gi mכr kכmprεhεnsiv wokaut fכ dis mכsul grup.
- Pul-ap kin sɔpɔt Kebul Puldɔwn bak, bikɔs na bɔdi wet ɛksɛsayz we de tɔch di sem kayn mɔsul grup dɛn - fɔs na di bak ɛn bayseps - bɔt i kin ɛnjɔy di kɔr ɛn di sholda dɛn bak, we de gi mɔ ful-bɔdi wokɔt ɛn we de mek di trɛnk we i de wok fayn.
Amagamba ag'ewayogenze Kebul Puldɔwn
- Kebul Pulldown wokɔt
- Ɛksesaiz dɛn we de mek yu bak strɔng
- Kebul mashin wokɔt dɛn
- Ɔpa bak ɛksesaiz wit kebul
- Kebul Puldɔwn fɔ bak mɔsul dɛn
- Jim wokaut fo bak
- Kebul Puldɔwn tɛknik
- Aw fɔ du Kebul Puldɔwn
- Kebul mashin eksasaiz fɔ bak
- Bak wokaut wit Kebul Pulldown.