Cable Pushdown

Cable Pushdown ke boikoetliso bo reretsoeng ho matlafatsa le ho tonya li-triceps, ho thusa ho matlafatsa 'mele le tlhaloso. E loketse batho ka bomong maemong ohle a boikoetliso, ho tloha ho ba qalang ho ea ho baatlelete ba tsoetseng pele, ka lebaka la khanyetso ea eona e feto-fetohang. Motho a ka batla ho kenyelletsa boikoetliso bona kemisong ea bona ea ho ntlafatsa matla a letsoho, ho ntlafatsa tlhaloso ea mesifa, le ho khothaletsa ts'ebetso e ntle lipapaling le mesebetsing e hlokang matla a holimo a 'mele.

Instructions

Step-by-step guide:

1. Qala ka litsoele tsa hau tse kobehileng ka lehlakoreng la 90-degree, u boloke litsoele tsa hau li le haufi le 'mele oa hao' me maoto a hao a arohane le mahetla ka bophara bakeng sa botsitso.
2. Sututsa mohala oa thapo ho fihlela matsoho a hao a atolositsoe ka botlalo, u tsepamisitse maikutlo ho hohela triceps ea hau ha u ntse u etsa motsamao.
3. Tšoara boemo bona nakoana, u utloe tsitsipano ho triceps ea hau.
4. Butle-butle khutlela sebakeng sa ho qala, u lumella matsoho a hao hore a khutlele butle-butle ho khutlela lehlakoreng la 90-degree, 'me u phete boikoetliso bakeng sa palo eo ue batlang ea ho pheta-pheta.

Exercise Tips:

• Tšoaro e nepahetseng: Tšoara mohala oa thapo ka ho o ts'oara ka letsoho, matsoho a arohane ka bophara ba mahetla. Phoso e tloaelehileng ke ho ts'oara ho sephara haholo kapa ho tšesaane haholo, ho ka khopisang matsoho le ho fokotsa katleho ea boikoetliso.
• Motsamao o Laoloang: Sutumelletsa thapo fatše ka ho otlolla matsoho le ho hokela triceps ea hau. Qoba ho sisinyeha kapa ho sisinyeha ka potlako ho ka lebisang kotsi. Senotlolo sa ho fumana molemo ka ho fetisisa boikoetliso bona ke ho laola motsamao ka bobeli tseleng e theohang le tseleng e nyolohang.
• Mokhoa o Felletseng oa Motion: Etsa bonnete ba hore o otlolla matsoho a hau ka botlalo botlaaseng ba motsamao, empa qoba ho notlela likhau tsa hau. Ha u ntse u nyoloha, lumella matsoho a hao hore a khutlele karolong ea 90-degree. A