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Kɛrɛfɛ-Grip Front Lat Pulldown

Profil Latihan

Bahagian BadanBahagian Badan Latihan.
PeralatanKabel
Otot UtamaLatissimus Dorsi
Otot SekunderBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Pengenalan kepada Kɛrɛfɛ-Grip Front Lat Pulldown

Close-Grip Front Lat Pulldown ye fanga degeli ye min dabɔra ka kɔkolo farikolo yɔrɔw laɲini ani k’u yiriwa, kɛrɛnkɛrɛnnenya la latissimus dorsi. Nin farikoloɲɛnajɛ in nafa ka bon mɔgɔ o mɔgɔ ma min b’a fɛ k’a farikolo sanfɛla fanga bonya, k’a jɔcogo ɲɛ, walima farikoloɲɛnajɛla minnu mago bɛ kɔkolo barikamaw la u ka farikoloɲɛnajɛ kama. Mɔgɔ kelen-kelen bɛɛ bɛ se k’a sugandi ka nin farikoloɲɛnajɛ in don u ka delinako la walasa ka farikolo ɲɛfɔli ɲɛ, ka kɔkolo kɛnɛya dɛmɛ, ani ka farikolo bɛɛ fanga ni a sabatili sabati.

Melakukan: Panduan Langkah demi Langkah Kɛrɛfɛ-Grip Front Lat Pulldown

  • Aw bɛ barajuru minɛ ni a minɛcogo ɲuman ye, aw bolow ɲɛsinnen bɛ aw ma, ani ka yɔrɔ jan dɔɔni ka tɛmɛ aw kamankun bonya kan.
  • Ni aw kɔ tilennen don ani ni aw disi bɛ sanfɛ, aw bɛ barajuru sama ka jigin aw ɲɛfɛ ka taa aw disi sanfɛla la, ka aw to aw kamankunw sɔgɔsɔgɔ ɲɔgɔn na.
  • Aw bɛ nin jɔyɔrɔ in minɛ dɔɔni, ka aw sinsin aw kɔ fasaw ka sɔgɔsɔgɔli kan.
  • Aw bɛ barajuru bila dɔɔni dɔɔni ka segin a daminɛyɔrɔ la, ka a lamagacogo kɔlɔsi, ka segin o degeliw kan aw b’a fɛ ka segin hakɛ min kɛ.

Tips untuk Melakukan Kɛrɛfɛ-Grip Front Lat Pulldown

  • Minɛni: Aw ka minɛni ka kan ka kɛ i kamankun bonya kɔnɔ dɔrɔn. Ni aw ye barajuru minɛ ka bonya kojugu walima ka a gɛrɛ kojugu, o bɛ se ka aw bolokɔniw, aw kɔkiliw ani aw kamankunw degun, wa a tɛna latiw laɲini ka ɲɛ. Aw bolokɔniw ka kan ka ɲɛsin aw ma (a supinated grip) walasa ka lats (latiw) minɛ ka caya.
  • Lamagacogo min bɛ kɔrɔsi: Aw ye aw yɛrɛ tanga fili ma min bɛ kɛ tuma caman na, n’o ye ka baara kɛ ni fanga ye walasa ka barajuru sama ka jigin. Lamaga ka kan ka kɛ dɔɔni dɔɔni ani ka a kunbɛn. Aw bɛ barajuru sama ka jigin fo aw disi la ka a bila dɔɔni dɔɔni ka segin san fɛ. O bɛna a to aw farikolo bɛ jɔrɔ ka mɛn, o bɛ na ni nɔ ɲumanw ye.
  • Farikolo kininbolow tali: Aw ye aw jija ka aw ka latiw kɛ ka barajuru sama ka jigin

Kɛrɛfɛ-Grip Front Lat Pulldown Soalan Lazim

Adakah pemula boleh lakukan Kɛrɛfɛ-Grip Front Lat Pulldown?

Ɔwɔ, daminɛbagaw bɛ se ka Close-Grip Front Lat Pulldown degeliw kɛ. Nka, a nafa ka bon ka daminɛ ni girinya nɔgɔman ye walasa ka a cogoya ni fɛɛrɛ bɛnnen sɔrɔ. Nin farikoloɲɛnajɛ in bɛ ɲɛsin fɔlɔ latissimus dorsi farikolow ma minnu bɛ i kɔ la, nka a bɛ i ka biceps ni i kamankunw ni i kɔ fasaw fana baara. I n’a fɔ a bɛ kɛ cogo min na farikoloɲɛnajɛ kura bɛɛ la, daminɛbagaw ka kan k’a ta dɔɔni dɔɔni ani ka jateminɛ kɛ ka bilasirali ɲini farikoloɲɛnajɛla dɔ fɛ walasa k’a dɔn k’u bɛ farikoloɲɛnajɛ kɛ ka ɲɛ ani ka a kɛ cogo la min tɛ mɔgɔ tɔɔrɔ.

Apakah variasi umum bagi Kɛrɛfɛ-Grip Front Lat Pulldown?

  • Reverse-Grip Front Lat Pulldown: O fɛn caman ɲɔgɔnna ye ka baara kɛ ni bolo jukɔrɔla (supinated) grip ye, o bɛ se ka sinsin duguma lats ni biceps kan.
  • Single-Arm Front Lat Pulldown: Nin cogoya in bɛ kɛ bolo kelen na, o bɛ kɛ sababu ye ka lamaga caman kɛ ani ka sinsin farikolo kulu kelen-kelen bɛɛ kan.
  • V-Bar Front Lat Pulldown: Nin fɛn caman ɲɔgɔnna in bɛ baara kɛ ni V-bar sirilan ye, o min b’a to bolow bɛ gɛrɛ ɲɔgɔn na ani ka kɔ cɛmancɛ fasaw laɲini.
  • Neutral-Grip Front Lat Pulldown: Nin fɛn caman ɲɔgɔnna in na, neutral grip (bolokɔniw ɲɛsinnen bɛ ɲɔgɔn ma) bɛ kɛ, o bɛ se ka dɛmɛ ka latw ni biceps fila bɛɛ minɛ.

Apakah latihan yang baik sebagai pelengkap untuk Kɛrɛfɛ-Grip Front Lat Pulldown?

  • Pull-ups: Pull-ups ye farikolo girinya degeliw ye minnu fana bɛ sinsin latissimus dorsi kan, o ni Close-Grip Front Lat Pulldown bɔlen don. Danfara min bɛ farikolo jɔcogo ni farikolo girinya baaracogo la walasa ka a yɛrɛ tanga, o bɛ se ka fɛn suguya caman fara i ka delinako kan ani ka gɛlɛya don a la.
  • Bolo tilennenw samali : Nin degeli in bɛ Close-Grip Front Lat Pulldown dafa ni latw bɔli ye ɲɔgɔn na k’a sɔrɔ biceps ma don a la, o bɛ kɛ sababu ye ka farikolo fanga sinsincogo sinsin ani ka fanga suguya wɛrɛ sɔrɔ i ka farikoloɲɛnajɛ la.

Kata kunci berkaitan dengan Kɛrɛfɛ-Grip Front Lat Pulldown

  • "Kabɛl farikoloɲɛnajɛ ka kɔ".
  • "Close-grip pulldown farikoloɲɛnajɛ".
  • "Front lat pulldown kalansen".
  • "Kɔnɔ barika bonya degeliw".
  • "Cable machine kɔfɛ farikoloɲɛnajɛw".
  • "Lat pulldown caman ɲɔgɔnna".
  • "Close-grip ɲɛfɛ lat samali fɛɛrɛw".
  • "Gym degeliw kɛli kɔ fasaw kama".
  • "Cogo min na ka surunya-grip ɲɛfɛ lat pulldown kɛ".
  • "Sanfɛ farikolo kabɔli farikoloɲɛnajɛw".