Thumbnail for the video of exercise: Cable One Arm Lat Pulldown

Cable One Arm Lat 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, Obliques, Teres Major
AppStore IconGoogle Play Icon

Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Cable One Arm Lat Pulldown

Cable One Arm Lat Pulldown motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa latissimus dorsi, biceps, da sauran tsokoki a baya da makamai. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jiki na sama da haɓaka ma'anar tsoka. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haifar da mafi kyawun matsayi, ingantacciyar aikin motsa jiki, da ingantaccen aiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Cable One Arm Lat Pulldown

  • Tsaya ko zama kusa da na'urar kebul, ajiye ƙafafu da faɗin kafada kuma ka kama hannun da hannu ɗaya, tabbatar da tafin hannunka yana fuskantar gaba.
  • Ka ja hannun ƙasa zuwa jikinka, lanƙwasa gwiwar gwiwarka ka ajiye shi kusa da gefenka, har sai hannunka ya kai matakin ƙirjinka.
  • Dakata na ɗan lokaci, yin kwangilar tsokoki na lat, sannan a hankali bari hannunka ya miko baya har zuwa matsayin farawa, sarrafa motsi.
  • Maimaita aikin don adadin maimaitawa da kuke so sannan ku canza zuwa ɗayan hannu.

Lajin Don yi Cable One Arm Lat Pulldown

  • Motsi Mai Sarrafa: Yi kowane wakili tare da jinkirin motsi mai sarrafawa. Ka guji kuskuren yin amfani da hanzari don cire kebul ɗin ƙasa, saboda wannan na iya haifar da rauni da rage tasirin motsa jiki. Mai da hankali kan ƙanƙanwar tsoka da saki don tabbatar da cewa kuna aiki daidai tsokoki.
  • Daidaitaccen Riko: Tabbatar cewa riƙonka ya tsaya tsayin daka amma bai wuce gona da iri akan hannun ba. Ya kamata tafin hannunka ya kasance yana fuskantar gaba kuma hannunka ya mika gaba daya a farkon motsi. Kuskure na yau da kullun shine kama hannun da ƙarfi ko kuma a wuri mara kyau, wanda zai iya takura wuyan hannu da gaɓoɓin hannu.
  • Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi a cikin motsinku. Fara da

Cable One Arm Lat Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Cable One Arm Lat Pulldown?

Ee, masu farawa zasu iya yin motsa jiki na Cable One Arm Lat Pulldown. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari da fasaha mai kyau. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan zama na farko don tabbatar da ana yin aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi ya inganta don guje wa rauni.

Me ya sa ya wuce ga Cable One Arm Lat Pulldown?

  • Layin Cable Seated: Maimakon ja da kebul ɗin ƙasa, kuna jan shi zuwa gare ku yayin da kuke zaune, wanda ke hari kan lats daga wani kusurwa daban.
  • Madaidaicin-Arm Cable Pulldown: A cikin wannan sigar, kuna riƙe hannayenku madaidaiciya a duk lokacin motsi, wanda ke jaddada lats kuma zai iya taimakawa inganta kwanciyar hankali na kafada.
  • Reverse-Grip Cable Pulldown: Ta yin amfani da juyi riko (hannun da ke fuskantar ku), zaku iya shigar da zaruruwan tsoka daban-daban a cikin lats ɗinku da biceps.
  • Layin Dumbbell Single-Arm: Ko da yake ba aikin motsa jiki ba ne, wannan babban madadin da ke kaiwa tsoka iri ɗaya. Kuna amfani da dumbbell maimakon kebul kuma kuna yin motsi tare da hannu ɗaya a lokaci ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Cable One Arm Lat Pulldown?

  • Pull-ups: Pull-ups wani motsa jiki ne wanda ke niyya ga lats, kuma suna yin amfani da biceps da deltoids, wanda zai iya taimakawa wajen inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya, haɓaka fa'idodin Cable One Arm Lat Pulldown.
  • Layukan Cable Seated: Wannan motsa jiki kuma yana kaiwa ga lats, amma yana ba da fifiko ga tsakiyar baya da kafadu, yana ba da cikakkiyar motsa jiki ga gabaɗayan baya da kuma taimakawa wajen haɓaka matsayi, wanda zai iya dacewa da tasirin Cable One Arm Lat. Ja da baya.

Karin kalmar raɓuwa ga Cable One Arm Lat Pulldown

  • Ɗayan motsa jiki na Arm Lat Pulldown
  • Cable Baya motsa jiki
  • Kebul Na Hannu Guda Guda
  • Lat Pulldown bambancin
  • Ayyukan motsa jiki na USB don Baya
  • Hannun Baya ɗaya na ƙarfafa motsa jiki
  • Ayyukan Injin Cable don Lats
  • Lat Pulldown mai gefe ɗaya
  • Lat ɗin Cable Unilateral Lat Pulldown
  • Single Arm Lat motsa jiki tare da Cable.