Nso-jide n'ihu Lat Pulldown
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Nso-jide n'ihu Lat Pulldown
The Close-Grip Front Lat Pulldown bụ ọzụzụ ọzụzụ ike emebere iji gbado anya na ịzụlite akwara dị n'azụ, ọkachasị latissimus dorsi. Ihe omume a bara uru maka onye ọ bụla na-achọ ịkwalite ike elu ha, meziwanye ọnọdụ, ma ọ bụ maka ndị na-eme egwuregwu na-achọ akwara azụ siri ike maka egwuregwu ha. Ndị mmadụ n'otu n'otu nwere ike ịhọrọ itinye mmega ahụ a n'ime usoro ha na-eme iji melite nkowa akwara, kwado ahụike ọkpụkpụ azụ, ma welie ike na nkwụsi ike ahụ n'ozuzu ya.
Kubahiriza: Ijambo kwa Ikirari Nso-jide n'ihu Lat Pulldown
- Jide aka nso jide mmanya ahụ, aka chere gị ihu, ma n'ebe dị anya dị warara karịa obosara ubu.
- N'iji azụ gị kwụ ọtọ na obi elu, dọta mmanya ahụ dị n'ihu gị ruo n'obi nke elu gị, ka ị na-ejikọta ọnụ ubu gị ọnụ.
- Jide ọnọdụ a nwa oge, na-elekwasị anya na mkpụkọ dị na akwara azụ gị.
- Jiri nwayọ hapụ mmanya ahụ ka ọ laghachi azụ n'ọnọdụ mmalite, na-ejigide njikwa mmegharị ahụ, ma megharịa mmega ahụ maka ọnụọgụ reps ị chọrọ.
Komeza kuganiriza Nso-jide n'ihu Lat Pulldown
- Jide: Aka gị kwesịrị ịdị n'ime obosara ubu. Ijide mmanya ahụ obosara ma ọ bụ dị nso nwere ike imesi ike nkwojiaka gị, ikiaka, na ubu gị, na ọ gaghị elekwasị anya na lats nke ọma. Ọkwụ gị kwesịrị ịdị na-eche ihu gị (njide na-adịgide adịgide) iji tinyekwuo lats ọzọ.
- Ntugharị a na-achịkwa: Zenarị mmejọ a na-emekarị nke iji ọkụ tutuo mmanya ahụ. Ntugharị ahụ kwesịrị ịdị nwayọọ na ịchịkwa. Wetuo mmanya ahụ gbadaa n'obi gị wee jiri nwayọ hapụ ya ka ọ laghachi azụ. Nke a ga-ahụ na akwara gị nọ n'ọgba aghara ogologo oge, na-eduga na nsonaazụ ka mma.
- Na-etinye aka na akwara ziri ezi: Gbaa mbọ hụ na ị na-eji lats gị kwatuo mmanya ahụ
Nso-jide n'ihu Lat Pulldown Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Nso-jide n'ihu Lat Pulldown?
Ee, ndị mbido nwere ike ịme mmega ahụ Close-Grip Front Lat Pulldown. Otú ọ dị, ọ dị mkpa iji obere arọ malite iji hụ na ụdị na usoro kwesịrị ekwesị. Ihe omume a na-elekwasị anya na akwara latissimus dorsi dị n'azụ gị, ma na-arụkwa ọrụ biceps na mọzụlụ gị n'ubu na olu. Dị ka ọ dị na mmega ahụ ọhụrụ ọ bụla, ndị mbido kwesịrị iji nwayọọ nwayọọ ma tụlee ịchọ nduzi sitere n'aka ọkachamara ahụike iji hụ na ha na-eme mgbatị ahụ nke ọma na n'enweghị nsogbu.
Ibintu byinshi bijyanye no kwa Nso-jide n'ihu Lat Pulldown?
- Reverse-Grip Front Lat Pulldown: Mgbanwe a gụnyere iji njide n'okpuru (supinated), nke nwere ike mesie lats ala na biceps ike.
- Single-Arm Front Lat Pulldown: A na-eme ụdị a otu ogwe aka n'otu oge, na-enye ohere maka mmegharị dị ukwuu na ilekwasị anya na otu akwara.
- V-Bar Front Lat Pulldown: Ọdịiche a na-eji mgbakwunye V-bar, nke na-enye ohere aka ịbịaru nso ma lekwasị anya na akwara azụ n'etiti.
- Neutral-Grip Front Lat Pulldown: Na mgbanwe a, a na-eji njide na-anọpụ iche (ọbụ aka chere ibe ya ihu), nke nwere ike inye aka itinye aka na lats na biceps.
Ibintu byiza bikanagorwa Nso-jide n'ihu Lat Pulldown?
- Mwepu: Pull-ups bụ mmega ahụ dị arọ nke na-elekwasịkwa anya na latissimus dorsi, dị ka Close-Grip Front Lat Pulldown. Ọdịiche dị na nhazi ahụ na iji ịdị arọ ahụ mee ihe maka nguzogide nwere ike ịgbakwunye ụdị dị iche iche na ihe ịma aka n'usoro ihe omume gị.
- Ogwe aka kwụ ọtọ: Mmega ahụ na-emeju Close-Grip Front Lat Pulldown site na ikewapụ lats na-enweghị itinye aka na biceps, na-enye ohere maka ike ike anụ ahụ lekwasịrị anya na ụdị ike dị iche na mgbatị ahụ gị.
Amakuru ashobora gutuma Nso-jide n'ihu Lat Pulldown
- "Cable mgbatị maka azụ"
- "Mmega mgbada dị nso"
- "Nkuzi nkuzi ihu azụ azụ"
- "mmega ahụ na-agba ume azụ"
- "Cable igwe azụ mgbatị ahụ"
- "Lat pulldown iche iche"
- "Usoro nkwụsị azụ azụ n'ihu"
- "mmega mgbatị ahụ maka akwara azụ"
- "Otu esi eme nso-ejide n'ihu lat pulldown"
- "Mmega mgbatị ahụ nke elu ahụ"