Kankhani pansi

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Latissimus Dorsi
• Amashwa eqhapho: Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii

Ukuxhumana kwe Kankhani pansi

Zochita zolimbitsa thupi za Pushdown ndi ntchito yophunzitsira mphamvu yomwe imayang'ana kwambiri ma triceps, kuthandiza kulimbikitsa mphamvu zam'mwamba komanso kutanthauzira kwa minofu. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Anthu angasankhe kuchita masewera olimbitsa thupiwa kuti awonjezere mphamvu za mkono wawo, kulimbikitsa kaimidwe kabwinoko, komanso kuti azitha kuchita bwino pamasewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kankhani pansi

• Zigono zanu zili pafupi ndi thupi lanu, yambani ndi manja anu molingana ndi pansi ndi kapamwamba pa chifuwa.
• Kanikizani mipiringidzoyo pansi potambasula manja anu ndikugwira ma triceps, sungani zigongono zanu ndipo msana wanu wowongoka.
• Tsitsani kapamwamba mpaka manja anu atatambasula, koma musatseke zigongono zanu.
• Pang'onopang'ono bwererani kumalo oyambira polola kuti bar ibwererenso mpaka pachifuwa, kusunga ulamuliro panthawi yonseyi.

Izinto zokwenza Kankhani pansi

• **Pewani Kugwiritsa Ntchito Kulemera Kwambiri:** Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kwakukulu, komwe sikungangoyambitsa kuvulala komanso kusokoneza mawonekedwe. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• **Mayendedwe Olamuliridwa:** Onetsetsani kuti mayendedwe anu akuchedwa komanso amawongoleredwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti muchepetse kulemera chifukwa izi zingayambitse kuvulala komanso kusagwira ntchito bwino kwa minofu.
• **Kuyenda Kwathunthu:** Kuti mupindule ndi masewerawa, onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthawuza kutambasula manja anu pansi ndikuwalola kuti abwerere mpaka pafupifupi 90-degree angle.

Kankhani pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kankhani pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Pushdown. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimakhalanso zothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Ntchito ya Pushdown imayang'ana kwambiri ma triceps kumtunda kwa mkono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kankhani pansi?

• The Rope Pushdown imafuna kuti mugwiritse ntchito chomata chingwe m'malo mwa bala, kulola kusuntha kokulirapo komanso kugwira kosiyana.
• The Overhead Cable Pushdown ndikusintha komwe mumayang'ana kutali ndi makina a chingwe ndikukankhira chingwe pamwamba, kulunjika mutu wautali wa tricep.
• Reverse Grip Pushdown imaphatikizapo kugwira bala ndi manja anu kuyang'ana mmwamba, zomwe zingathandize kulunjika madera osiyanasiyana a minofu ya tricep.
• V-Bar Pushdown imagwiritsa ntchito bar yooneka ngati V, yomwe imalola kusalowerera ndale ndipo imatha kuthandizira kuwongolera ma triceps kuchokera mbali ina.

Izinto zokufunda ezishisa ezivumelekile Kankhani pansi?

• Kuwonjeza kwa Tricep Pamwamba: Zowonjezera zamtundu wa triceps zimagwira ntchito pamagulu omwewo a minofu monga kukankhira pansi koma kuchokera kumbali ina, motero amapereka maphunziro ochuluka a triceps.
• Dips: Dips ndi ntchito ina yomwe imayang'ana pa triceps ndi chifuwa, mofanana ndi kukankhira pansi, motero kumathandiza kuwonjezera mphamvu ndi kupirira kwa minofuyi.