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Wide Grip kɔfɛ Pull-Up

Profil Latihan

Bahagian BadanBahagian Badan Latihan.
PeralatanBerat badan
Otot UtamaLatissimus Dorsi
Otot SekunderBiceps Brachii, Brachialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers
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Pengenalan kepada Wide Grip kɔfɛ Pull-Up

Wide Grip Rear Pull-Up ye sanfɛla farikoloɲɛnajɛ gɛlɛn ye min bɛ i kɔ fasaw laɲini fɔlɔ, kɛrɛnkɛrɛnnenya la latissimus dorsi, ka sɔrɔ ka i kamankunw ni i bolokɔniw fana sen don a la. Nin farikoloɲɛnajɛ in ka ɲi farikoloɲɛnajɛ kanubagaw ma minnu bɛ cɛmancɛ la ka se farikoloɲɛnajɛ kanubagaw ma minnu b’a fɛ ka fanga bonya, ka farikolo ɲɛfɔli ɲɛ, ani ka farikolo sanfɛla bɛɛ kɛcogo ɲɛ. Ni aw ye nin farikoloɲɛnajɛ in don aw ka delinako la, o bɛ se ka aw dɛmɛ ka aw ka samacogo ɲɛ, ka aw jɔcogo ɲuman sabati, ani ka kɛ sababu ye ka farikolo lamini ka ɲɛ, ka bɛn.

Melakukan: Panduan Langkah demi Langkah Wide Grip kɔfɛ Pull-Up

  • Aw bɛ aw farikolo sama ka taa san fɛ ni aw ye aw kamankunw siri ɲɔgɔn na, ka aw kɔkiliw bila duguma, ka aw disi to sanfɛ.
  • Aw bɛ to ka aw farikolo sama ka taa san fɛ fo aw dawolo ka se barajuru sanfɛ, aw bɛ aw jija ko aw bɛ baara kɛ ni aw kɔ fasaw ye, aw tɛ baara kɛ ni aw bolokɔniw dɔrɔn ye.
  • Aw bɛ o jɔyɔrɔ in minɛ fo sekɔndi kelen, aw bɛ aw sinsin aw kɔ fasaw ka sɔgɔsɔgɔli kan.
  • Aw bɛ aw farikolo jigin dɔɔni dɔɔni ka segin ka jigin ka se a daminɛyɔrɔ ma, ka aw bolokɔniw janya pewu ani ka a to aw kamankunw ka jɛnsɛn ɲɔgɔn na.

Tips untuk Melakukan Wide Grip kɔfɛ Pull-Up

  • Lamaga-lamagali dafalen: Walasa ka nafa caman sɔrɔ farikoloɲɛnajɛ la, baara kɛ ni lamagacogo bɛɛ ye. Aw bɛ a daminɛ ni jɛgɛn dafalen ye ni aw bolokɔniw janyalen don pewu, ka aw yɛrɛ sama ka taa san fɛ fo aw disi ka maga walima ka gɛrɛ barajuru la. Aw bɛ aw yɛrɛ tanga fili ma min bɛ kɛ tuma caman na, n’o ye ka bolokɔniw janya dɔɔni dɔrɔn duguma walima ka u sama ka taa sanfɛ ka ɲɛ.
  • Lamaga-lamagali min bɛ kɔlɔsi: Aw kana baara kɛ ni fanga ye walima ka aw farikolo wuli walasa ka aw yɛrɛ sama ka taa san fɛ. O tɛ dɔ bɔ farikoloɲɛnajɛ nafa dɔrɔn na, nka a bɛ se ka kɛ sababu ye ka joginw fana bila mɔgɔ la. O nɔ na, ​​aw bɛ aw sinsin aw kɔ fasaw tali kan ani ka u sama ka taa sanfɛ cogo la min bɛ aw yɛrɛ minɛ ani ka a jɔ.
  • Ninakilicogo: Ninakili ɲuman nafa ka bon o kama

Wide Grip kɔfɛ Pull-Up Soalan Lazim

Adakah pemula boleh lakukan Wide Grip kɔfɛ Pull-Up?

Ɔwɔ, daminɛbagaw bɛ se ka Wide Grip Rear Pull-Up degeliw kɛ. Nka, a nafa ka bon k’a dɔn ko nin ye farikoloɲɛnajɛ ye min ka bon kosɛbɛ, min bɛ farikolo sanfɛla fanga hakɛ ɲuman de wajibiya. Daminɛbagaw ka kan ka daminɛ ni samali jɔnjɔnw ye walima ni samali dɛmɛnanw ye walasa k’u fanga bonya sani u ka kɔfɛ samali kɛ ni minɛnba ye. Aw ye aw hakili to a la tuma bɛɛ ka aw fari sumaya ka ɲɛ sani aw ka farikoloɲɛnajɛ kɛ ani ka aw farikolo cogoya ɲuman mara walasa aw kana jogin.

Apakah variasi umum bagi Wide Grip kɔfɛ Pull-Up?

  • Underhand Grip Rear Pull-Up: Nin cogoya in b’a ɲini aw fɛ aw ka bara minɛ ni aw bolokɔniw ɲɛsinnen bɛ aw ma, o bɛ bicep farikolo caman minɛ ka a sɔrɔ aw bɛ kɔ baara hali bi.
  • Mixed Grip Rear Pull-Up: O fɛn caman ɲɔgɔnna caman bɛ kɛ ni bolo kelen ye ka baara kɛ ni bolo sanfɛla minɛn ye, tɔ kelen bɛ baara kɛ ni bolo jukɔrɔla minɛ ye, o bɛ se ka dɛmɛ ka fanga balanbaliya balansi farikolo fan fila ni ɲɔgɔn cɛ.
  • Bolo kelen kɔfɛ samali: Nin cogo kɔrɔlen in na, i bɛ i yɛrɛ sama ka taa san fɛ ni bolo kelen dɔrɔn ye, o bɛ dɔ fara gɛlɛya kan kosɛbɛ ani ka farikolo yɔrɔw minɛ cogo kɛrɛnkɛrɛnnen na.
  • Weighted Rear Pull-Up: O fɛn caman ɲɔgɔnna yeli ye ka girinya cɛsirilan don walima ka dumbbell minɛ i senw ni ɲɔgɔn cɛ ka farikoloɲɛnajɛ kɛ, o bɛ dɔ fara farikolo tangacogo kan ani ka farikoloɲɛnajɛ kɛ gɛlɛya ye.

Apakah latihan yang baik sebagai pelengkap untuk Wide Grip kɔfɛ Pull-Up?

  • Jiri minnu bɛ kɔrɔta: Nin degeliw in bɛ kɔ fasaw fana laɲini, kɛrɛnkɛrɛnnenya la, romboïdes ni trapezius, olu minnu nafa ka bon kosɛbɛ pull-ups kɛli la. Ni aw ye o farikolo ninnu barika bonya, aw bɛ se ka aw ka Wide Grip Rear Pull-Up baarakɛcogo ɲɛ.
  • Deadlifts: Deadlifts bɛ baara kɛ kɔfɛ cakɛda bɛɛ kan, kɔkolo fasaw fana sen bɛ o la, minnu bɛ baara kɛ kosɛbɛ Wide Grip Rear Pull-Ups waatiw la. Ni aw ye o farikolo yɔrɔw barika bonya, aw bɛ se ka aw ka samali fanga ni aw ka muɲuli ɲɛ.

Kata kunci berkaitan dengan Wide Grip kɔfɛ Pull-Up

  • Wide Grip Pull-Up farikoloɲɛnajɛ
  • Farikolo girinya kɔkolo degeliw
  • Kɔfɛ Pull-Up Kalan
  • Wide Grip Back barika bonya
  • Farikolo girinya samacogo fɛɛrɛw
  • Wide Grip Rear Pull-Up kɛcogo
  • Kɔkolo farikolo jɔli degeliw
  • No Equipment Back Workouts (Baarakɛminɛnw kɔkanna farikoloɲɛnajɛw).
  • Bolo jɔyɔrɔ janyalenw Pull-Ups
  • Farikolo girinya kɔkanna degeliw fangama