Umthambo pulldown intloko, iimpazamo kunokwenzeka ekwenzeni

Ukuza ejimini, abantu abaninzi bafuna ukuba bafunde ukubamba indlela up. Lo msebenzi kakhulu eyiyo ukuze eza kunceda kulo mzekelo - lo msebenzi pulldown ukuba ingqondo. Kwabo bafuna ukomeleza inkqubo dystrophy nokunciphisa isixa amanqatha, umthambo naye kamnandi. Oku imbaxa exercise polyarticular, kuzo amaqela ezininzi kwezihlunu.

imisipha

Imisipha eziphambili ezibandakanyekayo kumsebenzi - lo ke dorsi latissimus, lo trapezoid (inxalenye asezantsi), nekalikedo-emile, Delta umqadi ngasemva kunye zomfana. Ukongeza, sisebenze izihlunu ezi ziyenza.

Indlela ukwenza umthambo

umthambo pulldown ukuba ingqondo - imithambo kakhulu esibuhlungu, yaye oko kufuna indlela efanelekileyo. Movement kuqala kwindawo ehleli khona, imilenze ayinakutshintshwa phantsi izileyi kwi-engile 90 phakathi ethangeni sombala, isandla phezu Watsho sangena nesiphatho.

ongakhetha kokuqonda

Ukuze wenze lo msebenzi, ungasebenzisa iinguqulelo ezahlukileyo yekiriva: phambili, ngasemva, ububanzi elimxinwa.

Injongo ibloko ephezulu intloko ewalayishayo ukubambelela ngokubanzi icala izihlunu umva. Ukwenza ukhetho olunjalo, ungadibanisa umthamo umva. Ukuba usebenzisa iziphelo egosogoso umqheba, oko kuya kwandisa awo of ngokolula izihlunu.

ukubambelela reverse Nciphisa ekusebenziseni ngokutshintsha umthwalo ukuya inxalenye esihlunwini latissimus dorsi, nto leyo kufutshane kwalapho.

Ngoko ukuze sisebenze ngaphandle izihlunu ukuba isondele yomqolo, nokwandisa ukuvelela kwabo, kuyimfuneko ukusebenzisa ukubambelela elimxinwa.

Ngokwahlukeneyo, ungenza ngaphandle ukubambelela cala. Amasundu ezijongeneyo - ukubambelela eliphakathi phakathi phambili reverse. imithwalo ukubambelela cala ubukhulu becala phakathi inxenye lat.

nemigudu mechanical

Lo msebenzi iqala ngolwazi ikhaba. Isiphatho ihambisa phantsi siphefumla, buyela kuwo umoya. umthambo pulldown kuba ingqondo - uqheliso khetho ebuhlungu. Ukongeza, unako ukwenza imoto kunye back ogudileyo, sinciphise Awunakuzinyanzela nakumphezulu esifubeni. Kwaye ukwala umzimba bit umva. Ukusebenza izihlunu iya kuhlala injalo, kodwa umthwalo uya shift imiqadi zingezantsi izihlunu latissimus.

Xa usenza naluphi uguqulelo imoto eziyimfuneko ukuze esweni indawo entloko. Intamo - nokuqhubekeka lomqolo. Sizama ukugcina isikhundla lwentloko lonke isikhokelo ihamba. Khangela phambili (ukuba khetho ukwenza eyona ngongoma emva entloko), phambili okanye phezulu (ukuba wenze ezinye iinketho traction).

Indawo iingalo xa usenza

Zonke lokuphindwa kweklasi okwamkelekileyo ifanele ukwenziwa kunye indlela efanelekileyo. Ingqiniba bafuna kufutshane umzimba. Xa imo apho izandla tye, musa ukuvumela ukwandiswa ngokupheleleyo ezingalweni.

umthambo pulldown intloko, inani kophindo

Ukwandisa ukusebenza ngamandla okanye umda we nabameli kakhulu - kuba amaxesha 6-12. Ngokuthe ngcembe, inani lungandiswa.

Izimo kunye neziphoso

Imposiso kakhulu rhoqo xa usenza imithambo - nokubuya umva. Kuyimfuneko ukuba asondeze inkangeleko yomqolo kwindawo yendalo (emile). Nguye ngqo, kunye igophe zendalo kwi wesibeleko, thoracic, umqolo empontshwa.

Ngexesha lo msebenzi, kufuneka sihlale ngasemva tye, ukuthintela iintshukumo ezingeyomfuneko. Kubalulekile ukukhumbula ukuba amalungu ukusebenza - igxalaba nengqiniba.

Lidla umthambo pulldown ehleli intloko lwenziwa usebenzisa ubunzima kakhulu. Oku kukhokelela yokwenzakala engeyomfuneko. Njalo kakhulu kulo msebenzi - esisuka emagxeni kunye uyibhekise amalungu.

Ukuba ukwenzakala joint sele likhona, ngoko lo msebenzi kusekwangoko kakhulu recovery kufuneka kuphetshwe. Contraindication kuba ibloko ephezulu kukho imoto kunye nezifo ezahlukeneyo ezinxulumene ne zokonzakala emqolo. Kulo mzekelo, iindleko angaya ngenyameko umba yoqeqesho ngokuthe ngcembe nokomeleza izihlunu umva, ngaphandle ingozi yokwenzakala.

Ngubani na ukwenza umthambo

Ukusebenzisa ezifanelekileyo ukuze wonke. Omabini la madoda nabafazi, kunye abadala, kunye nabantu abane umzimba. umthambo Pulldown ukuba intloko for girls - ukuba olukhulu ekomelezeni izihlunu umva. Ngokungafaniyo namadoda, amantombazana kuqeqesho, ungasebenzisa inani elikhulu kophindo, ukusebenza ukomeleza inkqubo dystrophy nokunyusa unyamezelo.

Asinguye wonke umntu unako kwimali, kodwa abaninzi ungathanda ukufunda. umzimba pulldown ziya kunceda ukufezekisa le njongo ngexesha ngokukhawuleza kangangoko.