Hannun tagwaye daidai gwargwado riko lat ja
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
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 niyya ga tsokoki a baya, musamman latissimus dorsi. Yana da fa'ida ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake haɓaka mafi kyawun matsayi, haɓaka ma'anar tsoka, da haɓaka ƙarfin sama gaba ɗaya. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don taimakawa wajen hana ciwon baya, inganta wasan motsa jiki, da kuma cimma daidaito mai kyau, jiki na sama.
Yanayinta: tsammanin nuni a nuni Hannun tagwaye daidai gwargwado riko lat ja
- Ɗauki hannayen tagwaye na na'urar ja da baya tare da riko ɗaya (hanyoyin suna fuskantar juna).
- Tare da ɗan lanƙwasa kaɗan a cikin gwiwar hannu, ja hannun hannun zuwa saman ƙirjin ku yayin da kuke riƙe baya madaidaiciya da ja da kafadar ku.
- Dakata na ɗan lokaci lokacin da hannaye suka isa ƙirjinka, suna matse tsokoki na baya don iyakar tasiri.
- Sannu a hankali saki hannayen hannu zuwa wurin farawa, tabbatar da sarrafa motsi kuma kada ku bar ma'aunin nauyi ya dawo sama.
Lajin Don yi Hannun tagwaye daidai gwargwado riko lat ja
- **Motsin da ake sarrafawa:** Sannu a hankali zazzage hannayen zuwa ga ƙirjinka yayin da kake riƙe gwiwar gwiwarka kusa da jikinka. Makullin anan shine kuyi amfani da lats ɗinku don ja nauyi, ba hannunku ba. Mutane da yawa suna yin kuskuren ja da hannunsu ko yin amfani da ƙarfi don rage nauyin nauyi, wanda zai iya haifar da motsa jiki mara inganci da yuwuwar rauni.
- **Haɗin Hankali-Muscle:** Mai da hankali kan ƙungiyar tsoka da kuke aiki akai. A wannan yanayin, lats ɗin ku ne. Yi ƙoƙarin jin ƙanƙara a ƙasan motsi da kuma shimfiɗa lokacin da kuka bar nauyin ya dawo sama.
Hannun tagwaye daidai gwargwado riko lat ja Tambayoyin Masu Nuna
Shi beginners za su iya Hannun tagwaye daidai gwargwado riko lat ja?
Ee, masu farawa zasu iya yin Twin Handle Parallel Grip Lat Pulldown motsa jiki. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Ana kuma ba da shawarar samun mai horarwa ko ƙwararren mai zuwa motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da ana yin aikin daidai. Wannan darasi yana da kyau don niyya ga tsokoki latissimus dorsi a bayan ku.
Me ya sa ya wuce ga Hannun tagwaye daidai gwargwado riko lat ja?
- Faɗin Riko Lat: Wannan bambance-bambancen yana jaddada ɓangarorin waje na lats ɗin ku, yana ba da bayanku siffa mai faɗi.
- Close Grip Lat Pulldown: Wannan sigar tana hari kan ƙananan lats, yana taimakawa haɓaka baya mai siffar V.
- Reverse Grip Lat Pulldown: Ta hanyar jujjuya rikon ku, zaku iya haɗa filayen tsoka daban-daban kuma ƙara ƙarfin motsa jiki.
- Madaidaicin Arm Lat Pulldown: Wannan bambancin yana mai da hankali kan lats ba tare da haɗa biceps ba, yana mai da shi babban motsa jiki na keɓewa.
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 kuma ya shafi latissimus dorsi, ƙungiyar tsoka ta farko kamar Twin Handle Parallel Grip Lat Pulldown. Suna daidaita lat ɗin ta hanyar bambanta ƙarfi da kusurwar haɗin tsoka.
- Bent-Over Barbell Rows: Wannan motsa jiki yana hari duka biyun lats da rhomboids, iri ɗaya da Twin Handle Parallel Grip Lat Pulldown. Yana ƙara ma'auni da kwanciyar hankali bangaren motsa jiki, haɓaka ƙarfin gabaɗaya da daidaitawa.
Karin kalmar raɓuwa ga Hannun tagwaye daidai gwargwado riko lat ja
- Cable motsa jiki don baya
- Twin rike lat ja
- Motsa jiki mai kama da baya
- Ayyukan injin kebul
- Ayyukan ƙarfafawa na baya
- Lat ja da baya bambancin
- Hannun hannu biyu lat ja
- Cable lat ja dabaru
- Ayyukan motsa jiki na baya tare da kebul
- Twin rike na USB motsa jiki don baya.