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Bar Lateral Pulldown

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiWada ta hurna.
Musulunci Masu gudummawaLatissimus Dorsi
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Bar Lateral Pulldown

Bar Lateral Pulldown motsa jiki ne mai matukar tasiri wanda ke kaiwa tsokoki na baya, musamman latissimus dorsi, inganta ƙarfin jiki na sama da haɓaka ma'anar tsoka. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane suna shigar da Bar Lateral Pulldown a cikin aikin motsa jiki na yau da kullun don inganta matsayi, haɓaka aikin motsa jiki, da cimma kyakkyawan tsari, mai daɗin daɗin jikin na sama.

Yanayinta: tsammanin nuni a nuni Bar Lateral Pulldown

  • Zauna a kan wurin zama, tabbatar da cewa ƙafafunku suna kwance a ƙasa kuma gwiwoyinku suna ƙarƙashin kushin, sa'an nan kuma ku ɗanɗana baya kadan, ku tsayar da baya kuma ku ɗaga kirji.
  • Ja sandar ƙasa zuwa kirjin ku yayin da kuke ajiye gwiwar gwiwar ku kusa da jikinku, kuna matse ruwan kafadar ku tare a ƙasan motsi.
  • Riƙe matsayi na ɗan lokaci sannan a hankali mayar da sandar baya zuwa wurin farawa, ba da damar hannayenka su shimfiɗa gabaɗaya kuma ruwan kafada don yada baya.
  • Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Bar Lateral Pulldown

  • **Madaidaicin Riko**: Lokacin da kuka kama sandar, tafin hannunku su kasance suna fuskantar gaba sannan hannayenku su fi kafadunku fadi. Kuskure na gama gari shine kama sandar kunkuntar ko fadi da yawa, wanda zai iya haifar da motsa jiki mara inganci ko yuwuwar raunuka.
  • **Motsi Mai Sarrafa**: Ja sandar ƙasa a hankali kuma cikin tsari mai sarrafawa zuwa matakin ƙirjinka na sama, sannan a hankali bar shi ya koma sama. Guji motsin firgita kwatsam, saboda waɗannan na iya haifar da raunin tsoka ko rauni.
  • **A Gujewa Jingina Baya**: Kuskure na gama gari shine jingina baya da nisa lokacin jan sandar ƙasa. Wannan na iya sanya damuwa mara amfani a bayanku kuma ya kawar da hankali daga lats ɗin ku. Yi ƙoƙarin kiyaye madaidaiciyar baya,

Bar Lateral Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Bar Lateral Pulldown?

Ee, masu farawa za su iya yin motsa jiki na Bar Lateral Pulldown. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen masu zuwa motsa jiki da farko don tabbatar da cewa ana yin aikin daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su saurari jikinsu kuma kada suyi sauri da sauri.

Me ya sa ya wuce ga Bar Lateral Pulldown?

  • Faɗin-Grip Bar Lateral Pulldown: Wannan bambance-bambancen yana kaiwa manyan lats ɗinku da kafaɗunku yadda ya kamata ta amfani da faɗin riko akan sandar.
  • Reverse-Grip Bar Lateral Pulldown: Ta yin amfani da riko na hannun hannu, wannan bambancin yana ƙara haɓakar biceps ɗin ku kuma yana aiki da tsokoki na baya daban.
  • Single-Bar Dardal Downal: Wannan bambance-bambancen yana ba ku damar mai da hankali kan kowane gefen ku na baya, inganta daidaitattun tsoka da kuma daidaito.
  • V-Bar Lateral Pulldown: Wannan bambancin yana amfani da mashaya mai siffar V, yana ba da izinin riko mai tsaka-tsaki wanda zai iya zama sauƙi a wuyan hannu da gwiwar hannu, yayin da har yanzu yana yin niyya ga tsokoki na baya.

Me suna da abin da ya sanya ɗaukehawa ga Bar Lateral Pulldown?

  • Deadlift wani kyakkyawan motsa jiki ne wanda ya haɗu da kyau tare da Bar Lateral Pulldowns, yayin da yake aiki da dukan sarkar baya, gami da lats, amma kuma yana haɗa ƙananan baya da hamstrings, inganta ƙarfin baya gaba ɗaya da kwanciyar hankali.
  • Pull-ups wani motsa jiki ne mai nauyin jiki wanda zai iya dacewa da Bar Lateral Pulldowns, yayin da suke amfani da ƙungiyoyi masu kama da tsoka ciki har da lats da rhomboids, amma kuma sun haɗa da ƙarin tsokoki masu ƙarfafawa, inganta ƙarfin aiki da haɓaka fa'idodin raguwa.

Karin kalmar raɓuwa ga Bar Lateral Pulldown

  • Cable Bar Lateral Pulldown
  • Baya Aiki tare da Cable
  • Cable Exercise for Back
  • Motsa Jiki na Baya
  • Bar Janye don Ƙarfin Baya
  • Cable Machine Back Workout
  • Ƙarfafa Baya tare da Rushewar Layi
  • Motsa Jiki don Baya - Lateral Pulldown
  • Aiki na Babban Baya tare da Cable Pulldown
  • Horon Bar Lateral Pulldown Back.