Ɔndahan Puldɔwn
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Ɔndahan Puldɔwn
Di Ɔndahan Puldɔwn na ɛksesaiz we de mek yu gɛt trɛnk we de mɔs to di mɔsul dɛn na yu bak, baysɛps, ɛn sholda, we de mek di mɔsul dɛn gro ɛn ebul fɔ bia. Na fayn fayn wokɔt fɔ ɔl tu di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs bikɔs dɛn kin chenj am izi wan fɔ mek i mach di wan wan trɛnk lɛvɛl. If yu put dis ɛksesaiz insay yu fitnɛs rutin, i kin ɛp fɔ mek yu tinap fayn, i kin ɛp fɔ mek yu bɔdi wok fayn fayn wan pan difrɛn spɔt dɛn, ɛn i kin ɛp fɔ mek yu wok na di ɔpa bɔdi fayn fayn wan.
Okukubidde ku: Nkugiyigisa Ɔndahan Puldɔwn
- Grap di bar wit ɔndahan grip, wit yu an dɛn we de apat lɛk yu sholda, ɛn le bak smɔl we yu de kip yu bak stret.
- Pul di bar dכn tכwεd yu chεst bay we yu sכk yu sכlda bled dεm tכgeda εn bεnd yu εlbo dεm.
- Hol dis pozishɔn fɔ wan sɛkɔn, mek shɔ se di bar de nia yu chɛst ɛn yu ɛlb dɛn de nia yu sayd dɛn.
- Smɔl smɔl, ɛkstɛnd yu an dɛn bak ɔp to di say we yu bigin, alaw di bar fɔ go ɔp we yu de kɔntrol, dɔn ripit di muvmɛnt fɔ di nɔmba we yu want fɔ rips.
Amakulu mu kubiteekamu Ɔndahan Puldɔwn
- Kɔntrol Muvmɛnt: Nɔ jɔk ɔ muv kwik kwik wan. Pul di bar dɔŋ sloslo, kɔntrol ɛn rɛsist di wet as yu de go bak na di say we yu bigin. Dis go mek di mɔsul dɛn wok fayn fayn wan ɛn i go mek di risk fɔ injuri nɔ bɔku.
- Ful Rεnj fכ Muv: Mek sכh se yu de fulכp yu an dεm na di tכp pat pan di muvmεnt εn pul di bar כl di we dכn to yu chεst na di bכtכm. di haf-rep dεm nכ go fulכp di mכsul dεm εn i kin mek dεn nכ balans.
- Nɔ Ovalod: If yu es mɔ wet pas aw yu ebul fɔ du am, dat kin mek yu nɔ gɛt fayn fɔm ɛn yu kin gɛt injury. Start wit wan wet we yu go ebul fɔ kɔntrol ɛn smɔl smɔl i go mek yu gɛt mɔ trɛnk as yu de gɛt mɔ trɛnk.
- Kip Elbows Klos: Wan mistek we yu kin mek na fɔ mek yu elbows flare out to the
Ɔndahan Puldɔwn Ebitala by'omuyigiriza
Mwebale kuteekamu Ɔndahan Puldɔwn?
Yes, di wan dɛn we de bigin kin du di Underhand Pulldown ɛgzampul. Bɔt i impɔtant fɔ bigin wit layt wet fɔ mek shɔ se yu fɔm di rayt we ɛn fɔ mek yu nɔ wund. I fayn bak fɔ mek pɔsin we de tren yu pasɔnal ɔ pɔsin we gɛt ɛkspiriɛns fɔ go jim fɔ supavayz di fɔs fɔs sɛshɔn dɛn fɔ mek shɔ se dɛn de du di ɛgzampul kɔrɛkt wan. Jɔs lɛk ɛni ɛksesaiz, fɔ mek yu wet smɔl smɔl as yu de gɛt mɔ trɛnk na di men tin.
Ki kitiibwa eby'okukozesa omuntu Ɔndahan Puldɔwn?
- Klos-Grip Ɔndahan Puldɔwn: Dis vɛshɔn de yuz klos grip, we de pe atɛnshɔn pan di lɔwa lat ɛn baysɛps.
- Singl-Arm Underhand Pulldown: Dis vεryushכn de du wan an wan tεm, we de alaw fכ fכkus mכr pan wan wan mכsul grup dεm.
- Underhand Pulldown wit Resistance Bands: Insted fo yuz kebul mashin, dis varieshon de yuz resistance bands, we de giv difren kain tension en chalenj.
- Ɔndahan Puldɔwn pan Stebiliti Bɔl: We yu du di ɛgzampul pan stebiliti bɔl, yu de ɛnjɔy yu kɔr mɔsul dɛn fɔ balans ɛn stebul, ɛn dis de ad ɔda chalenj to di ɛgzampul.
Eby'okukozesa omulungi okugabana n'eby'omanyi Ɔndahan Puldɔwn?
- Bent-over Rows kin kompliment Underhand Pulldowns bak as dem de target no jos di lats, bot tu di midul en lower trap, rhomboids, en erector spinae, we de gi wan mo komprehensiv bak wokaut.
- Waid Grip Lat Puldɔwn na ɔda ɛgzampul we de kɔmplit Ɔndahan Puldɔwn bikɔs dɛn de pe atɛnshɔn pan di ɔpa lat ɛn teres mɛja, we de ɛp fɔ mek di ɔvala divɛlɔpmɛnt ɛn difinishɔn fɔ di bak mɔsul dɛn bɛtɛ.
Amagamba ag'ewayogenze Ɔndahan Puldɔwn
- Underhand Kebul Pulldown wokɔt
- Ɛksesaiz dɛn we de mek yu bak strɔng
- Kebul wokɔt fɔ bak mɔsul dɛn
- Ɔndahan Puldɔwn tɛknik
- Kebul mashin bak ɛgzampul dɛn
- Underhand Pulldown bak wokɔt
- Aw fɔ du Underhand Pulldown
- Jim eksasaiz fɔ bak
- Kebul Puldɔwn difrɛns dɛn
- Effektiv bak wokaut wit Kebul.