Pulldown muviri musoro, zvinobvira zvikanganiso zviri chokupika

Kuuya yokurovedza muviri, vanhu vakawanda vanoda kudzidza kubata. Kupfuura vakarongeka uye inobudirira muviri zvichakubatsira iyi nyaya - the pulldown muviri kuti pfungwa. Nokuti vanoda kusimbisa tsandanyama maitiro uye kuderedza uwandu mafuta, muviri zvakare akanaka. Uyu kunzwisisa kurovedza polyarticular, izvo kushanda vakawanda mapoka tsandanyama.

kushanda tsandanyama

Huru tsandanyama kuitawo basa - ndiye ari latissimus dorsi, kuti trapezoid (rezasi chikamu), nedhaimani-zvakaumbwa undovakira danda Delta uye biceps. Uyezve, kushanda tsandanyama ari honokono.

Maitirwo chiitwa

pulldown muviri nokuti pfungwa - zvikuru dzechimwe muviri, uye kunoda unyanzvi zvakakodzera. Movement rinotanga kubva nokugara chinzvimbo, makumbo vari wakaiswa pasi rollers pa necheparutivi rworwendo 90 pakati yehudyu uye mupambare, ruoko pamusoro hilt.

mikana kunzwisisa

Kuti aite basa, unogona kushandisa shanduro dzakasiyana-siyana dzinoda kubatwa: mberi, shure, paupamhi uye yakatetepa.

Chebasa yokumusoro chinogona musoro Akagutsa yakafara kubata kurutivi shure netsandanyama. Kuita nzira yakadaro, unogona kuwedzera inzwi shure. Kana ukashandisa curved kumigumo mubato, kuti achawedzera amplitude kuti ndichisveerera netsandanyama.

Narrow neizvi kutaba pachiitwa vachambokanganwa mutoro kune chikamu latissimus dorsi tsandanyama, riri pedyo nomuzongoza.

Saka kushanda kunze tsandanyama kuti vari pedyo nomuzongoza, uye kuwedzera mukurumbira wavo, zvakakodzera kushandisa rakamanikana rokuona.

Oga, unogona kuita mumwe kwazvakarerekera rokuona. It maoko akatarisa imwe - munhu pakati kubata pakati mberi uye harungashandurwi. Kwazvakarerekera kutaba mitoro vakawanda pakati mugove Lat.

zvokuimba trajectory

The muviri inotanga chipande mashoko. Mubato zvinokambaira pasi pamusoro exhale, kudzokera mweya. pulldown muviri nokuti pfungwa - kupfuura zvinorwadza chisarudzo kurovedza. Uyezve, unogona kuita traction ane musana kumeso uye kudzikisa mubato yokumusoro chikamu pachipfuva. Uye unogona kuramba zvishoma muviri shure. Ndichishanda tsandanyama vacharamba chete, asi mutoro achabviswa kunzvimbo dzakaderera matanda ari latissimus netsandanyama.

Kana iwe kumhanya chero shanduro traction zvakafanira kuongorora nzvimbo musoro. Neck - kuenderera nomuzongoza. Tinoedza kuchengeta nzvimbo musoro munyika yacho trajectory kuti uchifamba. Tarira mberi (kana kusarudza kuti huru seri musoro), mberi kana zvichikwira (kana ukaita mamwe kusarudza traction).

Nzvimbo emaoko kana mabasa

Kudzokorora All zvinofanira kuitwa pamwe chete kwakakodzera unyanzvi. Emaoko vanotsvaka pedyo muviri. In ezvinhu apo maoko twasu, usarega zvizere kuwedzera maoko.

pulldown muviri musoro, nhamba repetitions

Kuwedzera simba kuita kana yezvinoreva yakanakisisa reps - zviri 6-12 nguva. Zvishoma nezvishoma, nhamba inogona akawedzera.

Contraindications uye zvikanganiso

Kukanganisa kupfuura kakawanda apo kuita zviitwa - rakatenderera shure. Zvakakodzera kuuya Zvinoonekwa zviri nomuzongoza inongoitika nzvimbo (vakamira). Iye akarurama, pamwe yepanyama munyonga iri remuromo, thoracal, lumbar nomuzongoza.

Panguva yechiitwa, nguva dzose unofanira kuchengeta musana twasu, ichengetedzwe masangano. Zvakakosha kuyeuka kuti kushanda majoini - pamafudzi uye kugokora.

Kazhinji pulldown muviri agere musoro rinoitwa kushandisa rakawandisa uremu. Izvi zvinotungamirira basa kukuvara. Zvikuru muwedzere pachiitwa ichi - Munotatamura papfudzi uye kugokora majoini.

Kana kwemajoini Kukuvara ariko kare, ipapo pachiitwa ichi vachiri padanho kupora anofanira kudziviswa. Contraindication nokuti rokumusoro chinogumbura vari traction uye zvirwere zvakasiyana-siyana chokuita musana kukuvara. Panyaya iyi, mari vanyatsohuongorora kuswedera nyaya nokudzidziswa uye zvishoma nezvishoma kusimbisa musana tsandanyama, pasina njodzi yokukuvadzwa.

Ndiani anogona kuita muviri

Rovedza akakodzera wese. Vose varume nevakadzi, uye vakwegura, uye vanhu vane yokufutisa. Pulldown muviri musoro kuti vasikana - zviri zvikuru kusimbisa musana netsandanyama. Kusiyana nevanhu, vasikana mukurovedza, unogona kushandisa hombe dzinoverengeka repetitions, achishanda kusimbaradza tsandanyama maitiro uye kuwedzera kutsungirira.

Haasi wose kunogona akasungirirwa, asi vakawanda vangada kudzidza. pulldown muviri kuchabatsira kuti vawane chinangwa ichi muna uchitsanya zvichibvira nguva.