Lever Front Pulldown
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Lever Front Pulldown
The Lever Front Pulldown motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, gami da latissimus dorsi, kuma yana haɗa biceps da kafadu. Yana da kyakkyawan motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin babba da haɓaka matsayi. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa wajen haɓaka ƙwayar tsoka mai ƙwanƙwasa, haɓaka wasan motsa jiki, da kuma ba da gudummawa ga ingantaccen daidaiton jiki da kwanciyar hankali.
Yanayinta: tsammanin nuni a nuni Lever Front Pulldown
- Ka kama hannun lever tare da hannayenka mafi fadi fiye da fadin kafada baya, dabino suna fuskantar gaba.
- Ja da lever zuwa gare ku ta hanyar lanƙwasa gwiwar gwiwar ku da ja ruwan kafadar ku tare, ajiye bayanku madaidaiciya da ƙirji.
- Riƙe matsayi na daƙiƙa guda lokacin da lefa ya kai matakin ƙirjin ku, tabbatar da cewa tsokoki sun cika cikakke.
- A hankali mayar da lever baya zuwa wurin farawa, ba da damar tsokoki su shimfiɗa, kuma maimaita motsi don adadin da ake so na maimaitawa.
Lajin Don yi Lever Front Pulldown
- Daidaitaccen Riko: Rike sandar ya fi faɗin kafaɗa baya tare da tafukan ku suna fuskantar gaba. Wannan riko yana ba da damar cikakken kewayon motsi kuma yana iya taimakawa wajen tafiyar da lats ɗin ku yadda ya kamata. Ka guji kama sandar da ƙarfi saboda yana iya haifar da ƙuƙuwar wuyan hannu.
- Motsa jiki masu sarrafawa: Guji jujjuyawa ko yin amfani da ƙarfi don ja sandar ƙasa. Ya kamata motsi ya kasance a hankali da sarrafawa, duka yayin da ake ja da sandar ƙasa kuma yayin mayar da shi zuwa wurin farawa. Wannan zai tabbatar da cewa tsokoki suna cikin tashin hankali na tsawon lokaci, yana haifar da sakamako mafi kyau.
- Kauce wa wuce gona da iri: Kada ka mika hannunka gaba daya a saman motsi. Yin wuce gona da iri na iya sanya damuwa mara amfani akan haɗin gwiwar kafada da kuma
Lever Front Pulldown Tambayoyin Masu Nuna
Shi beginners za su iya Lever Front Pulldown?
Ee, masu farawa za su iya yin motsa jiki na Lever Front Pulldown, amma ana ba da shawarar farawa da ma'aunin nauyi kuma a hankali haɓaka yayin da ƙarfi da fasaha ke haɓaka. Yana da mahimmanci a kula da sigar da ta dace don guje wa duk wani rauni mai yuwuwa. Samun mai horarwa ko gogaggen mai zuwa motsa jiki yana kula da motsa jiki da farko yana iya zama da fa'ida.
Me ya sa ya wuce ga Lever Front Pulldown?
- Rushe-Grip Front Pulldown wani bambanci ne inda kake amfani da madaidaicin riko don mai da hankali kan tsakiyar ɓangaren baya da ƙananan lats.
- Reverse-Grip Front Pulldown shine bambancin inda zaku kama sandar tare da tafin hannunku suna fuskantar ku, wanda ke kaiwa ƙananan lats da tsokoki na brachialis a cikin hannunku.
- Dandalin baki ɗaya-baki shine bambancin da zai ba ku damar mai da hankali a gefe ɗaya na jikinku a lokaci guda, inganta rashin daidaituwar tsoka da haɓaka kewayon motsi.
- V-Bar Front Pulldown wani bambanci ne inda kake amfani da mashaya mai siffar V maimakon madaidaiciya, wanda ke taimakawa wajen kai hari ga rhomboids da tsokoki na trapezius na tsakiya a baya.
Me suna da abin da ya sanya ɗaukehawa ga Lever Front Pulldown?
- Bent-Over Barbell Row wani motsa jiki ne wanda ya dace da Lever Front Pulldown saboda yana kai hari ga ƙungiyoyi masu kama da tsoka, ciki har da latissimus dorsi da rhomboids, amma daga wani kusurwa daban-daban, yana ba da cikakkiyar motsa jiki ga baya.
- Motsa Jiki-up babban madaidaici ne ga Lever Front Pulldown kamar yadda ya ƙunshi motsi irin wannan na ja amma yana amfani da nauyin jiki azaman juriya, wanda zai iya taimakawa haɓaka ƙarfin gabaɗaya da juriyar tsoka a cikin babba jiki, musamman a baya da tsokoki na hannu.
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