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Hannun tagwaye daidai gwargwado riko lat ja

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 Hannun tagwaye daidai gwargwado riko lat ja

The Twin Handle Parallel Grip Lat Pulldown shine motsa jiki mai ƙarfi wanda ke da alaƙa da latissimus dorsi, biceps, da baya na tsakiya, yana haɓaka ƙarfin jikin ku na sama da haɓaka matsayi. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi bisa ga matakan dacewa da mutum. Mutane za su so yin wannan motsa jiki don haɓaka jiki mai ƙarfi da sautin jiki, ƙara ƙarfin aikin su don ayyukan yau da kullum, da inganta ingantaccen daidaitawar kashin baya.

Yanayinta: tsammanin nuni a nuni Hannun tagwaye daidai gwargwado riko lat ja

  • Zauna a kan wurin zama, tabbatar da cewa ƙafafunku suna kwance a ƙasa kuma gwiwoyinku suna ƙarƙashin pads. Kai sama ka kama tagwayen rikon tare da tsaka tsaki (hannun suna fuskantar juna).
  • Ja da hannaye zuwa matakin ƙirjin ku yayin da kuke riƙe baya madaidaiciya da ɗaga ƙirjin ku. Tabbatar cewa gwiwar hannu suna nuni zuwa ƙasa da ɗan gaba.
  • Rike na ɗan lokaci a ƙasan motsi, matse ruwan kafadar ku tare don haɗa tsokoki na lat ɗin ku.
  • Sannu a hankali saki hannayen baya zuwa wurin farawa, ba da damar hannayenku su cika cikakke kuma tsokoki na lat ɗin ku su shimfiɗa. Maimaita wannan tsari don adadin maimaitawa da kuke so.

Lajin Don yi Hannun tagwaye daidai gwargwado riko lat ja

  • ** Riko da Tsayawa ***: Ɗauki riƙon riƙon hannu tare da tafukan ku suna fuskantar juna. Tsaya bayanka madaidaiciya da kirji sama a duk lokacin motsa jiki. Ka guji zagaye kafaɗunka ko ɗaga baya saboda hakan na iya haifar da rauni da rauni.
  • **Motsin da Aka Sarrafa**: Fara ja ta hanyar tuƙa gwiwar gwiwar ku zuwa gaɓar ku. Ci gaba da motsi a hankali da sarrafawa, duka yayin da ake ja da komawa zuwa matsayi na farawa. Guji motsi ko motsi mai sauri wanda zai iya rage tasirin motsa jiki kuma yana ƙara haɗarin rauni.
  • **Tsarin Numfashi**: Numfashi yayin da kake jan hannayen ƙasa da numfashi yayin da kake komawa wurin farawa. Numfashin da ba daidai ba zai iya haifar da dizziness ko haske

Hannun tagwaye daidai gwargwado riko lat ja Tambayoyin Masu Nuna

Shi beginners za su iya Hannun tagwaye daidai gwargwado riko lat ja?

Ee, mafari za su iya yin aikin Twin ɗin daidai gwargwado riko lat ja da baya. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Hannun tagwaye daidai gwargwado riko lat ja?

  • Faɗin-Grip Lat Pulldown wani bambance-bambancen ne inda kuke amfani da madaidaicin riko akan sandar don haɗa sassa daban-daban na tsokoki na baya.
  • Close-Grip Lat Pulldown shine bambance-bambancen inda kuke amfani da madaidaicin riko akan sandar, wanda ke kai hari ga ƙananan lats sosai.
  • Reverse-Grip Lat Pulldown shine bambance-bambancen inda kuka kama sandar tare da tafin hannunku suna fuskantar ku, wanda zai iya taimakawa wajen haɓaka biceps ɗin ku.
  • V-Bar Lat Pulldown wani bambance-bambancen ne inda kuke amfani da mashaya mai siffar V, wanda zai iya taimakawa wajen kai hari ga tsakiya da ƙananan sassan lats ɗin ku.

Me suna da abin da ya sanya ɗaukehawa ga Hannun tagwaye daidai gwargwado riko lat ja?

  • Pull-ups: Pull-ups wani motsa jiki ne mai nauyin jiki wanda ke aiki da tsokoki iri ɗaya kamar lat ja, da farko latissimus dorsi. Ta amfani da matsayi daban-daban na riko, zaku iya matsawa hankali zuwa sassa daban-daban na bayanku, kuna ba da cikakkiyar ma'amala ga lat.
  • Bent Over Barbell Rows: Wannan darasi kuma yana hari akan lats da rhomboids, kama da Twin rike daidai da riko lat. Duk da haka, yana kuma aiki da tarko, mai kafa spinae, da deltoids na baya, yana ba da mafi girman kewayon haɗin tsoka da madaidaicin motsa jiki na baya.

Karin kalmar raɓuwa ga Hannun tagwaye daidai gwargwado riko lat ja

  • Kebul na baya motsa jiki
  • Twin rike lat ja
  • Daidaita riko lat ja da baya
  • motsa jiki mai ƙarfafa baya
  • Cable motsa jiki don baya
  • Twin rike baya motsa jiki
  • Lat ja da baya tare da kama
  • Cable lat ja da motsa jiki
  • Ayyukan tsoka na baya tare da kebul
  • Twin rike na USB cirewa