Cable Reverse-grip Pushdown
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Overview:
The Cable Reverse-grip Pushdown ke boikoetliso bo koetlisang matla boo haholo-holo bo lebisang mesifa e liphakeng le triceps. Boikoetliso bona bo loketse ba qalang le ba chesehelang boikoetliso ba 'mele bo tsoetseng pele kaha bo ka fetoloa habonolo ho tsamaisana le maemo a motho ka mong. Batho ba ka batla ho etsa boikoetliso bona ho ntlafatsa matla a 'mele, ho ntlafatsa tlhaloso ea mesifa, le ho ts'ehetsa ts'ebetso e ntle lipapaling le mesebetsing ea letsatsi le letsatsi e hlokang matla a letsoho.
Table of Contents
Instructions
Step-by-step guide:
- Beha likhau tsa hau li le haufi le 'mele oa hau' me maoto a hao a arohane ka bophara ba mahetla, ebe u hula mokoloko ho fihlela matsoho a hao a atolositsoe ka ho feletseng ka mahlakoreng a hau.
- Tšoara boemo bona nakoana, u utloe tsitsipano ho triceps ea hau.
- Butle-butle khutlisetsa bar sebakeng sa ho qala, u lumella matsoho a hao hore a atolose ka ho feletseng holimo empa a se ke a lumella litekanyo hore li ame.
- Pheta ts'ebetso ena bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka matsoho a hau a holimo a eme nakong eohle ea boikoetliso ho arola triceps ea hau.
Exercise Tips:
- **Grip and Arm Position**: Tšoara bar ka ho e ts'oarella ka morao, matsoho a shebile holimo. Beha likhau tsa hau haufi le 'mele oa hau' me u kobehe ka 90-degree angle. Etsa bonnete ba hore ha u phahamise litsoe ka mahlakoreng, kaha sena se ka u hlaba ka mahetla 'me sa fokotsa katleho ea boikoetliso.
- **Motsamao o Laoloang**: Sutumelletsa bar fatše ha u ntse u boloka litsoele tsa hau li eme. Karolo e le 'ngoe feela ea letsoho la hau e lokelang ho tsamaea ke forearm ea hau. Qoba ho sebelisa boima ba 'mele oa hau kapa matla ho sutumelletsa bar fatše, kaha sena se ka lebisa likotsing' me se ke ke sa lebisa triceps ka katleho.
- ** Full Range of Motion **: Atolosa matsoho a hau ka botlalo botlaaseng ba motsamao 'me u ba lumelle hore ba khutlele sebakeng sa ho qala bakeng sa mofuta o felletseng.
FAQ
Can beginners do the Cable Reverse-grip Pushdown?
Ee, ba qalang ba ka etsa boikoetliso ba Cable Reverse-grip Pushdown, empa ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Koetliso ena e lebisa tlhokomelo ho triceps 'me ke tsela e ntle ea ho haha matla le botsitso. Leha ho le joalo, kamehla ho khothaletsoa ho ba le mokoetlisi oa hau kapa setsebi sa boikoetliso ba 'mele ho u bontša foromo e nepahetseng le ho fana ka tataiso, haholo-holo haeba u sa qala.
What are common variations of the Cable Reverse-grip Pushdown?
- Cable Rope Triceps Pushdown e sebelisa sehokelo sa thapo sebakeng sa bar, e lumellang hore ho be le mefuta e mengata ea ho sisinyeha le tsitsipano e ikhethang mesifang.
- The Single-Arm Cable Cable Pushdown ke phapang e 'ngoe e u lumellang hore u tsepamise maikutlo letsohong le leng le le leng, ho thusa ho sebetsana le ho se leka-lekane hofe kapa hofe ha mesifa.
- Cable Triceps Kickback ke phapang e lebisang li-tricep sebakeng se kobehileng, se fanang ka lehlakoreng le fapaneng la khanyetso.
- Cable Triceps Pushdown e nang le V-bar e sebelisa bar e nang le sebopeho sa V, e lumellang ho tšoara ka tsela e fapaneng 'me e ka thusa ho lebisa likarolo tse fapaneng tsa mesifa ea triceps.
What are good complementing exercises for the Cable Reverse-grip Pushdown?
- Overhead Tricep Extension: Koetliso ena e boetse e lebisa li-triceps, empa ho tloha ka lehlakoreng le fapaneng, e leng se lumellang tsoelo-pele e pharaletseng ea mesifa. E tlatsana le Pushdown ea Cable Reverse-grip ka ho netefatsa hore lihlooho tsohle tsa triceps lia sebetsa.
- Close-Grip Bench Press: Boikoetliso bona ha bo lebise feela li-triceps, empa hape le sefuba le mahetleng. Ka ho kenyelletsa boikoetliso bona, o tlatselletsa Pushdown ea Cable Reverse-grip ka ho eketsa metsamao e kopaneng e kopanyang lihlopha tse ngata tsa mesifa, e lebisang ho boikoetliso bo holimo ba 'mele bo leka-lekaneng.
Related keywords for Cable Reverse-grip Pushdown:
- Cable Reverse-grip Pushdown boikoetliso
- Boikoetliso ba ho matlafatsa li-triceps
- Ho ikoetlisa ka Upper Arm ka cable
- Reverse-grip Pushdown mokhoa
- Boikoetliso ba cable bakeng sa mesifa ea letsoho
- Koetliso ea Tricep ka Cable Reverse-grip Pushdown
- Boikoetliso ba toning ea letsoho le kaholimo
- Ho ikoetlisa ka thapo bakeng sa triceps
- Reverse-grip cable pushdown arm exercise
- Triceps le thapo ea letsoho e ka holimo ea letsoho.