SINGLE-ARM LAT PULLDOWN
Ukudonsela phansi kwekhebula lengalo eyodwa eligcina umboko uzinzile ngenkathi ithumela indololwane ezimbanjeni
Ubude bekhebula, isibambo, isihlalo noma iphedi yethanga, nendawo yomboko kuza kuqala ngengalo eyodwa yokudonsela phansi kwe-lat. Dala isiqalo sengalo ende kuphela phakathi kobubanzi behlombe elinethezekile, bese udweba indololwane ohlangothini lwezimbambo ngaphandle kokuphakamisa ihlombe ulibhekise endlebeni. Ungawudluliseli kakhulu umhlane ophansi noma uphoqe i-torso twist eqinile ukuze udonsele isibambo sibe phansi. Buyela ngaphezu kwamasekhondi angu-2–3 ngokulawula futhi ungasiqhumisi isitaki.
- Imisipha eyinhloko
- Latissimus Dorsi
- Imisipha esekelayo
- Teres Major · Biceps Brachii · Posterior Deltoids
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukudonsa Okuqondile Kwengalo Eyodwa
Ingabe ukusebenza ohlangothini olulodwa kungalungisa ngokushesha ukungalingani?
Ukusebenza ohlangothini olulodwa ngesikhathi kungase kwenze indlela nokulawula kwengalo ngayinye kube lula ukubonwa, kodwa akukulungisi ngokuzenzekelayo noma ngokushesha ukungalingani. Beka kuqala ukusetha okufanayo kanye nekhwalithi yokuphindaphinda elawulwayo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ikhebula nesibambo
Qinisekisa ukuthi isibambo sika-D sinamathiselwe ngokuphephile ku-pulley ephezulu futhi iphinikhodi yesikhethi ihlezi ngokugcwele. Gcina iminwe, izingubo, nezinto kucacile kukhebuli, izingxenye ezihambayo, nesitaki.
- 2
Setha isihlalo esizinzile nendawo yomboko
Lungisa isihlalo noma iphedi yethanga ukuze umzimba ungaphakamisi ngesikhathi sokudonsa. Gcina i-trunk imile noma i-engeli kancane kuphela ngaphandle kwesandiso se-low-back ngokweqile.
- 3
Dala isiqalo sengalo ende elawulwayo
Bamba isibambo ngesandla esisodwa futhi ufinyelele phezulu kuphela lapho ihlombe lihlala likhululekile futhi aliphakamisi ngenkani endlebeni. Sebenzisa esinye isandla esiphambene kancane kuphela endaweni oyihlosile yokusekela ephephile.
- 4
Dweba indololwane ngasezimbanjeni
Kunokuba udonse ngesandla kuphela, thumela indololwane eceleni kwezimbambo. Unganyakazi noma usebenzise i-torso twist enkulu ukuhambisa isitaki.
- 5
Buyela phezu kwamasekhondi angu-2–3
Lawula isibambo siye phezulu njengoba indololwane ibuya, ima phakathi kwebanga lamahlombe elinethezekile. Yehlisa umthwalo uma umsindo wesitaki noma i-torso swing kuvela.
CABLE SETUP
Ukulungiswa kwekhebula ne-trunk kuza kuqala ngokudonsa kwengalo eyodwa
Ukunyakaza kwekhebula yengalo eyodwa kungenza kube lula ukususa umthwalo ngokuncika noma ngokuzungezisa ubheke kolunye uhlangothi. Misa isihlalo, indawo yethanga, nendawo yonyawo kuqala ukuze umzimba ungaphakamisi noma ujikelezise ngenkathi isibambo sidonswa.
Uma esinye isandla sisetshenziselwa ukusekela, sebenzisa kuphela indawo egxilile ephephile ehlosiwe kunesibambo, ikhebula, noma ingalo enyakazayo. Gcina iminwe, izingubo, kanye nezinto kucacile kukhebuli nesitaki.
Iphuzu elibalulekile: Uma umthwalo osindayo udinga ukuzungezisa i-trunk, usinda kunokulawula ukudonsa kwengalo eyodwa kwamanje.
ELBOW PATH
Bheka umzila wendololwane oya ezimbanjeni kunokujaha isibambo
Kusukela engalweni ende phakathi kwebanga lehlombe elinethezekile, thumela indololwane eceleni kwezimbambo. Gcina intamo inde futhi ugweme ukuphakamisa ihlombe ngasendlebeni.
Asikho isidingo sokwandisa umhlane ophansi noma ukusonta ngokuqinile isiqu ukuze uthumele indololwane kude ngemuva komzimba. Yima phakathi kwebanga elingalawulwa ngokunethezeka ehlombe kanye nendlela yokubamba umshini.
Iphuzu elibalulekile: Ukudonsela phansi akukona ukuphindaphinda okungcono ngokuzenzakalelayo. Beka kuqala i-trunk elawulwayo kanye nebanga lamahlombe elinethezekile.
RETURN & BALANCE
Qhathanisa izinhlangothi ngaphansi kokusetha okufanayo, hhayi ngomfutho
Uhlangothi olulodwa ngesikhathi lungenza indlela yengalo ngayinye nokulawula kube lula ukubonwa. Akudingi ngokushesha ukusebenzisa ukuphindaphinda okwengeziwe noma ukulayisha ohlangothini olulodwa ukulungisa ngokushesha umehluko.
Sebenzisa isihlalo esifanayo, isibambo, ukulayisha, nesikhathi sokubuya kuzo zombili izinhlangothi, bese uqhathanisa ikhwalithi yokuphindaphinda elawulwayo. Uma ukubuyisela kwesekhondi elingu-2–3 kungenzeki noma isitaki sikhulumela phezulu, umthwalo ungadlula ukulawula kwamanje.
Iphuzu elibalulekile: Umehluko ohlangothini nolunye ungaba ulwazi lokuhlola. Xhumana nochwepheshe oqeqeshiwe uma ubuhlungu noma ukulahlekelwa ukusebenza kuqhubeka.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukujikeleza kwe-torso enkulu noma ukuncika
- Lokho okubonayo
- Izimbambo kanye ne-pelvis kuzungeza kakhulu kusibambo ngesikhathi sokudonsa.
- Imbangela engaba khona
- Umthwalo ungaba phezulu kakhulu noma isihlalo, indawo yethanga, noma indawo yonyawo ingase ingazinzi.
- Indlela yokulungisa
- Yehlisa umthwalo bese usetha kabusha ukusetha ukuze i-trunk ihlale izinzile.
Ehlikihla ihlombe
- Lokho okubonayo
- Ihlombe likhuphukela endlebeni futhi intamo iba mfishane njengoba indololwane yehla.
- Imbangela engaba khona
- Ibanga lokuqala lingase libe lidlulele noma umthwalo ungase udlule ukulawulwa kwamahlombe kwamanje.
- Indlela yokulungisa
- Sebenzisa ibanga lokuqala elinethezekile futhi ugcine intamo ende. Yeka uma kwenzeka ubuhlungu.
Isandiso se-low-back ngokweqile
- Lokho okubonayo
- Amakhothamo angemuva aphansi nezimbambo ziyaphakamisa ukuze kudonsele isibambo siye phansi.
- Imbangela engaba khona
- Indawo yesibambo ephansi ingase ibekwe phambili ngaphezu kwendlela yendololwane.
- Indlela yokulungisa
- Yima kububanzi ngesiqu esizinzile futhi wehlise umthwalo uma kudingeka.
Ukushaya isitaki
- Lokho okubonayo
- Oxhumana nabo besitaki ekugcineni kwembuyiselo futhi impinda elandelayo iqala ngokubopha kabusha.
- Imbangela engaba khona
- Ukubuyisela kungase kungalawuleki noma ukulayisha kungase kube phezulu kakhulu.
- Indlela yokulungisa
- Sebenzisa ukubuyisela kwesekhondi elingu-2–3 futhi wehlise umthwalo uma ukuthintana kwesitaki kuqhubeka.
Ukusebenzisa izingxenye zomshini ezingaphephile njengosekelo
- Lokho okubonayo
- Isandla esiphambene siseduze kwekhebuli, ingalo enyakazayo, noma isitaki.
- Imbangela engaba khona
- Izingxenye ezihambayo kungenzeka zisetshenziswe esikhundleni sokuma kwesiqu esizinzile.
- Indlela yokulungisa
- Sebenzisa kuphela iphoyinti eligxilile elihlosiwe noma dala indawo ephephile ngaphandle kosekelo oluphambene nesandla.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukudonsela phansi kwe-lat okubili okukhanyayo
Okokuqala funda ikhebuli nokusethwa kwesihlalo kanye nebanga lokudonsa elinethezekile.
I-lat pulldown ekhanyayo yengalo eyodwa
Zijwayeze indlela yendololwane kanye nokubuya kwesekhondi elingu-2–3 ngaphandle kokuzungezisa isiqu lapho uthwele kanzima.
Ukudonsela phansi kwe-lat kwengalo eyodwa okujwayelekile
Gcina ukusetha okufanayo kanye nekhwalithi yokuphindaphinda kuzo zombili izinhlangothi.
Ukukhuphuka komthwalo omncane
Khulisa kuphela uma yonke impinda igwema ukuhlehla, isandiso esineqolo eliphansi, nokuxhumana kwesitaki.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa lokhu izikhathi ezingu-1-3 ngeviki njengesengezo sokubuyela emuva, kuqala ngamasethi angu-2-3 ezimpinda ezingu-8-12. Gcina umthwalo ofanayo, ukubeka isihlalo, kanye nokubuya kwesekhondi elingu-2–3 nhlangothi zombili. Ungangezi ngokushesha umthwalo owengeziwe ohlangothini olulodwa ngoba nje umsebenzi uyingxenye eyodwa, futhi ungaqedi ukuphindaphinda ngokuzungezisa umzimba.
I-Reps
8–12
Ukusethwa okufanayo nokubuyisela okulawulwayo nhlangothi zombili
Amasethi
2–3
Ukuphumula okungama-60-90s phakathi kwamasethi
Inqubekelaphambili
+1–2 impinda
Kuphela uma kusele isiqu, ihlombe, nokulawula isitaki
- Engeza izimpinda ezingu-1–2 kuseshini elandelayo kuphela lapho izinhlangothi zombili zigcina isihlalo esifanayo, isibambo, umthwalo, isikhathi sokubuya, nokulawula umboko.
- Ngokushesha lungisa umthwalo, ububanzi, noma ukusetha uma ukuzungezisa i-torso, ukuhlehla, ukunwetshwa okuneqolo eliphansi, ukuthintana kwesitaki, noma ubuhlungu obubukhali.
- Rekhoda indawo yokuhlala nendawo yephedi yethanga, isibambo, umthwalo, ukuphindaphinda okuseceleni, nesikhathi sokubuya ndawonye.
Imibuzo evame ukubuzwa
Ngingakwazi ukuncika kancane ngomzimba?
I-engeli encane yemvelo ingenzeka kuye ngomshini nezilinganiso zomzimba, kodwa ungasebenzisi ukuzungezisa okukhulu, ukuncika, noma isandiso esiphansi emuva ukuze uhambise umthwalo.
Kufanele ngidonse isibambo siphansi kangakanani?
Donsela kuphela ibanga lapho indololwane lihamba libheke ezimbanjeni futhi umboko nehlombe kuhlala kulawulwa. Unganwebi umhlane ophansi noma ungazibi ubuhlungu behlombe ukuze udonse phansi.
