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Lever Reverse grip Lateral Pulldown

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiKayayyakin kayan aiki
Musulunci Masu gudummawaLatissimus Dorsi
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Lever Reverse grip Lateral Pulldown

The Lever Reverse Grip Lateral Pulldown horo ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, biceps, da kafadu, yana taimakawa haɓaka ƙarfin sama da haɓaka matsayi. Kyakkyawan motsa jiki ne ga 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 za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don gina ƙwayar tsoka, inganta ingantaccen matsayi, da inganta aikin jiki na sama gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Lever Reverse grip Lateral Pulldown

  • Ka kama sandar tare da tafin hannunka suna fuskantarka (rikon baya), kuma hannayenka yakamata su zama dan kadan fiye da fadin kafada.
  • Yayin da kuke numfashi, ja sandar ƙasa har sai ya yi kusan daidai da haƙar ku ta hanyar zana kafaɗunku da hannaye na sama da baya.
  • Riƙe wannan matsayi na kwangila na ɗan lokaci yayin da kuke matse tsokoki na baya, sannan a hankali ɗaga sandar baya zuwa wurin farawa yayin da kuke numfashi, tabbatar da cewa kuna sarrafa motsi.
  • Maimaita wannan tsari don adadin da ake so na maimaitawa.

Lajin Don yi Lever Reverse grip Lateral Pulldown

  • **Madaidaicin Matsayi ***: Tabbatar cewa kun kiyaye daidaitaccen matsayi a duk lokacin motsa jiki. Ya kamata bayanku ya zama madaidaiciya, a waje da kirji, da kafadu baya. Ka guji zagaye bayanka ko runguma kafadunka, saboda wannan na iya haifar da rauni da ƙarancin motsa jiki.
  • **Motsi Mai Sarrafa**: Kuskure ɗaya da mutane ke yi shine amfani da hanzari don ja da lefa ƙasa, maimakon tsokar su. Tabbatar cewa kuna jan lever ƙasa a hankali kuma a cikin tsari, sannan sake sake shi sama kamar yadda a hankali. Wannan dabarar za ta taimaka muku samun mafi kyawun motsa jiki ta hanyar kiyaye tsokoki cikin tashin hankali na tsawon lokaci.
  • **A guji wuce gona da iri**: Kar a ja sandar ƙasa da nisa sosai. Ya kamata a ja da sandar zuwa ƙasan haƙar ku. Janye shi yayi nisa

Lever Reverse grip Lateral Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Lever Reverse grip Lateral Pulldown?

Ee, masu farawa zasu iya yin aikin Lever Reverse Grip Lateral Pulldown. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko gogaggen mutum ya halarta don ba da jagora da amsawa. Kamar kowane sabon motsa jiki, masu farawa yakamata su ci gaba a hankali, haɓaka nauyi da ƙarfi yayin da ƙarfinsu da fasaha suka inganta.

Me ya sa ya wuce ga Lever Reverse grip Lateral Pulldown?

  • Close-Grip Lat Pulldown: Wannan bambance-bambancen yana amfani da kunkuntar riko, wanda ke hari kan ƙananan lats kuma yana taimakawa haɓaka baya mai siffar V.
  • Bayan-The-Neck Lat Pulldown: A cikin wannan bambance-bambancen, ana ja da sandar a bayan wuyansa, ana niyya ga manyan lats da rhomboids.
  • Juya-Arm Lat Lat: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, yana ba da damar mai da hankali kan kowane lat ɗin daban-daban.
  • V-Bar Lat Pulldown: Wannan bambancin yana amfani da mashaya mai siffar V, yana nufin tsokoki na baya na tsakiya da ƙananan lats.

Me suna da abin da ya sanya ɗaukehawa ga Lever Reverse grip Lateral Pulldown?

  • Pull-ups: Pull-ups wani babban motsa jiki ne na motsa jiki kamar yadda suke kaiwa latissimus dorsi da biceps, kama da Lever Reverse Grip Lateral Pulldown. Bambanci a matsayi na jiki da motsi na iya taimakawa wajen bunkasa ƙarfin jiki da jimiri gaba ɗaya.
  • Bent Over Barbell Rows: Wannan motsa jiki yana aiki da baya, biceps, da kafadu, kamar Lever Reverse Grip Lateral Pulldown, amma lankwasa a kan matsayi yana gabatar da wani motsi na daban ga motsi, inganta haɓakar tsoka da ƙarfi ta wata hanya dabam.

Karin kalmar raɓuwa ga Lever Reverse grip Lateral Pulldown

  • Yi amfani da injin baya motsa jiki
  • Juya riƙon motsa jiki
  • Rushewar gefe don ƙarfin baya
  • Motsa jiki na lever
  • Juya riko baya motsa jiki
  • Yi amfani da juzu'i na gefe
  • Ƙarfafa horo tare da na'ura mai amfani
  • Ayyukan tsoka na baya tare da injin lever
  • Juya riko a kaikaice dabara
  • Injin lever baya horar da tsoka