Pulldown thupi mutu, nkotheka zolakwika mu ntchito ya

Kubwera masewero olimbitsa thupi, anthu ambiri akufuna kuphunzira mmene andipeze. Kwambiri kothandiza ndiponso ogwira masewera olimbitsa thupi kudzakuthandizani Pankhaniyi - kuchita pulldown akuganizira. Amene akufuna kulimbikitsa dongosolo akulu ndi kuchepetsa mafuta thupi ndi zabwino. Izi ndi zovuta zolimbitsa polyarticular, amagwira ntchito magulu minofu angapo.

ntchito minofu

Minofu waukulu nawo ntchito - ndi wa latissimus dorsi, ndi trapezoid (mmunsi), diamondi woboola pakati, kumbuyo mtengo ankadziwana ndi kukongola. Komanso, ntchito minofu ya mkono wa.

Kodi kuchita masewera olimbitsa thupi ndi

pulldown thupi maganizo - zoopsa kwambiri masewera olimbitsa thupi komanso pamafunika njira yoyenera. Movement akuyamba pamalo mosapumira, miyendo ndi kuliika pansi odzigudubuza pa makona a madigiri 90 pakati pa ntchafu ndipo Shin, dzanja pa hilt lapansi.

Zosintha kumvetsetsa

Kuchita masewera olimbitsa thupi, mungathe kugwiritsa ntchito Mabaibulo osiyanasiyana kumvetsetsa: mtsogolo, chammbuyo, lonse ndi yopapatiza.

Yaikulu ya chipika chapamwamba kwa mutu imangolongeza nsinga lonse mbali minofu kumbuyo. Pogwira ntchito njira zimenezi, mungathe kuwonjezera buku kumbuyo. Ngati inu ntchito malekezero yokhota kumapeto kwa chogwirira, zomwe zingawonjezere matalikidwe a kutambasula minofu.

Waung'ono n'zosiyana nsinga mu womberani akugwiritsa katundu ku mbali ya latissimus dorsi minofu, umene uli pafupi ndi msana.

Choncho ntchito minofu kuti ali chifupi ndi msana, ndi kuonjezera kutchuka kwawo, m'pofunika ntchito kugwira yopapatiza.

Payokha, inu mungapange kugwira ndale. Iwo kanjedza akukumana mzake - kugwira pakati kutsogolo ndi kuigonjetsa. Ndale nsinga katundu ambiri pakati gawo balati.

mawotchi njira yodutsamo

N'zachidziwikire kuti akuyamba ndi mfundo tsamba. Chogwirira ukusunthira pansi pa kutulutsa ndi mubwerere kwa mpweya wa. pulldown thupi maganizo - kwambiri zoopsa njira Zochita. Komanso, inu mukhoza kuchita samatha ndi kumbuyo yosalala ndi kuchepetsa chogwirira pa kumtunda kwa pachifuwa. Ndipo inu mukhoza kukana pang'ono thupi kumbuyo. Ntchito minofu sizinasinthe, koma katundu kudzasiya ku matabwa m'munsi minofu latissimus.

Mukamapereka Baibulo aliyense wa samatha zofunika kuyan'ana malo mutu. Khosi - kupitiriza msana. Ife timayesera udindo wa mutu lonse ndi njira yodutsamo wa ikuyenda. Akuyembekezera (ngati mwayi kuti cholinga kumbuyo mutu), patsogolo kapena m'mwamba (ngati mungachite zina zimene mungachite samatha).

Udindo wa elbows pamene akuchita

kubwerezabwereza onse ayenera kuchitidwa ndi njira yake. Elbows kufunafuna kuyandikira kwa thupi. Mu boma kumene manja ndi molunjika, musalole kutambasuka zonse za manja.

pulldown thupi mutu, chiwerengero cha kubwereza

Kuonjezera mphamvu ntchito kapena kuchuluka kwa reps zabwino - ndi nthawi 6-12. Pang'onopang'ono, chiwerengero akhoza zochuluka.

Contraindications ndi zolakwika

Zolakwa zambiri pamene akuchita Zochita - kuzungulira kumbuyo. M'pofunika kupereka kuyang'ana msana mu malo achilengedwe (aimirira). Iye molunjika, ndi pamapindikira zachirengedwe khomo lachiberekero, thoracic, lumbar msana.

Pa ntchito yonseyi, nthawi zonse muyenera kusunga kumbuyo molunjika, kupewa kayendedwe zosafunika. Nkofunika kukumbukira kuti mfundo ntchito - phewa ndi mawondo.

Nthawi zambiri pulldown zolimbitsa atakhala pa mutu imagwiridwa ntchito mekeza kwambiri. Zimenezi zimabweretsa choipa zosafunika. Nthawi zambiri mu ntchito yonseyi - anatambasula mapewa ndi mawondo mafupa.

Ngati choipa olowa kale alipo, ndiye Margolis Wheel pa siteji oyambirira kuchira ayenera kuzipewa. Contraindication kwa chipika chapamwamba ndi samatha ndi matenda osiyanasiyana kugwirizana ndi kuvulala msana. Pankhaniyi, ndalama mosamala kwambiri kufikako nkhani ya maphunziro ndi pang'onopang'ono kulimbikitsa minofu kumbuyo, popanda chiopsezo kuvulazidwa.

Ndani angachite zolimbitsa

Lezani oyenera aliyense. Amuna ndi akazi, ndi okalamba, ndipo anthu ndi kulemera owonjezera. Pulldown thupi ndi mutu atsikana - ndi zazikulu kulimbitsa minofu kumbuyo. Mosiyana ndi anthu, atsikana maphunziro, mukhoza kugwiritsa ntchito nambala yaikulu ya kubwereza, ntchito kulimbikitsa dongosolo akulu ndi kuonjezera kupirira.

Osati aliyense akhoza omangika, koma ambiri angakonde kuphunzira. pulldown zolimbitsa yothandiza kukwaniritsa cholinga ichi mu nthawi yachangu zotheka.