Close-Grip Front Lat Pulldown

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Close-Grip Front Lat Pulldown

Close-Grip Front Lat Pulldown horo ne mai ƙarfi wanda aka tsara don niyya da haɓaka tsokoki a baya, musamman latissimus dorsi. Wannan motsa jiki yana da amfani ga duk wanda ke neman haɓaka ƙarfin jikinsu na sama, inganta matsayi, ko kuma ga 'yan wasan da ke buƙatar ƙarfin baya don wasanni. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin aikin yau da kullun don inganta ma'anar tsoka, tallafawa lafiyar kashin baya, da haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya.

Yanayinta: tsammanin nuni a nuni Close-Grip Front Lat Pulldown

• Ɗauki sandar tare da kamawa kusa, hannaye suna fuskantarka, kuma a nesa dan kunkuntar fiye da fadin kafada.
• Tare da bayanka madaidaiciya da kirji sama, ja sandar da ke gabanka zuwa babban kirjinka, yayin da kake matse ruwan kafada tare.
• Riƙe wannan matsayi na ɗan lokaci, mai da hankali kan raguwa a cikin tsokoki na baya.
• Sannu a hankali saki sandar baya zuwa wurin farawa, kula da motsi, kuma maimaita motsa jiki don adadin da kuke so.

Lajin Don yi Close-Grip Front Lat Pulldown

• Riko: Rikon naku yakamata ya kasance cikin fadin kafada kawai. Rike sandar ya yi faɗi sosai ko kusa yana iya ƙarfafa wuyan hannu, gwiwar hannu, da kafaɗunku, kuma ba zai yi nisa da lats ɗin yadda ya kamata ba. Ya kamata tafin hannunku su kasance suna fuskantarku (madaidaicin riko) don ƙara shagaltuwar latsa.
• Motsi Mai Sarrafa: Guji kuskuren gama gari na amfani da hanzari don ja sandar ƙasa. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Ja sandar ƙasa zuwa kirjin ku kuma a hankali bar shi ya koma sama. Wannan zai tabbatar da cewa tsokoki suna cikin tashin hankali na tsawon lokaci, yana haifar da sakamako mafi kyau.
• Shigar da tsokoki Dama: Tabbatar cewa kuna amfani da lats ɗin ku don ja sandar ƙasa

Close-Grip Front Lat Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Close-Grip Front Lat Pulldown?

Ee, masu farawa zasu iya yin Close-Grip Front Lat Pulldown motsa jiki. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari da fasaha mai kyau. Wannan darasi da farko yana kaiwa tsokar latissimus dorsi a baya, amma kuma yana aiki da biceps da tsokoki a cikin kafadu da wuyan ku. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauka a hankali kuma suyi la'akari da neman jagora daga ƙwararrun ƙwararru don tabbatar da cewa suna yin aikin daidai da aminci.

Me ya sa ya wuce ga Close-Grip Front Lat Pulldown?

• Reverse-Grip Front Lat Pulldown: Wannan bambance-bambancen ya ƙunshi yin amfani da riko na ƙarƙashin hannu (wanda aka ɗora), wanda zai iya jaddada ƙananan lats da biceps.
• Single-aki-baki gaban Latuldown: Wannan sigar ana yi wani sashi a lokaci guda, bada izinin babban motsi da mai da hankali kan kungiyoyin tsoka guda.
• V-Bar Front Lat Pulldown: Wannan bambancin yana amfani da abin da aka makala V-bar, wanda ke ba da damar hannaye su kasance kusa da juna kuma suna kaiwa tsokoki na baya na tsakiya.
• Neutral-Grip Front Lat Pulldown: A cikin wannan bambance-bambance, ana amfani da riko tsaka-tsaki (hanyoyin da ke fuskantar juna), wanda zai iya taimakawa wajen haɗa duka biyun lats da biceps.

Me suna da abin da ya sanya ɗaukehawa ga Close-Grip Front Lat Pulldown?

• Pull-ups: Pull-ups motsa jiki ne na nauyin jiki wanda kuma yana mai da hankali kan latissimus dorsi, kama da Close-Grip Front Lat Pulldown. Bambance-bambancen matsayi na jiki da amfani da nauyin jiki don juriya na iya ƙara nau'i da kalubale ga aikinku na yau da kullum.
• Matsakaicin Hannun Hannu: Wannan motsa jiki yana cike da Close-Grip Front Lat Pulldown ta hanyar keɓe lats ba tare da sa hannun biceps ba, yana ba da damar ƙarfafa tsoka mai ƙarfi da wani nau'in ƙarfi daban-daban a cikin aikin motsa jiki.