Lever Lateral Wide Pulldown

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Lever Lateral Wide Pulldown

The Lever Lateral Wide Pulldown motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, musamman lats, yayin da kuma haɗa kafadu da biceps. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, waɗanda ke neman haɓaka ƙarfin jikinsu na sama da matsayi. Haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun na iya haɓaka ma'anar tsoka, haɓaka ingantacciyar daidaitawar jiki, da kuma taimakawa tare da ayyukan yau da kullun waɗanda ke buƙatar ƙarfin babba.

Yanayinta: tsammanin nuni a nuni Lever Lateral Wide Pulldown

• Tsaya ko zauna tare da baya madaidaiciya, ƙafafu kafada-nisa, sa'annan ka kama hannaye tare da tafin hannunka suna fuskantar ƙasa kuma hannayenka gabaɗaya.
• A hankali zazzage hannayen ƙasa yayin da kuke ƙwanƙwasa gwiwar gwiwarku kaɗan, mai da hankali kan yin amfani da tsokoki na baya don ja maimakon hannayenku ko kafadu.
• Ja har sai hannayenku suna kusan matakin kafada ko kadan a ƙasa, kuma ku riƙe wannan matsayi na ɗan lokaci, kuna matsi tsokoki na baya.
• A hankali komawa zuwa matsayi na farawa, ba da damar tsokoki su kara tsayi sosai, kuma maimaita wannan motsi don adadin da kuke so na maimaitawa.

Lajin Don yi Lever Lateral Wide Pulldown

• ** Nisa Riko ***: Riko mai faɗi shine maɓalli a cikin wannan darasi. Ya kamata hannayenku su kasance a matsayi mafi fadi fiye da kafadu akan sandar. Kuskure na yau da kullun shine kama sandar da kunkuntar, wanda zai iya iyakance kewayon motsi da kaiwa ga ƙungiyoyin tsoka mara kyau.
• **Motsin da ake sarrafawa**: Guji motsi ko motsi cikin sauri. Maimakon haka, ja sandar ƙasa a hankali, motsi mai sarrafawa, sa'an nan kuma ƙyale shi ya koma wurin farawa a daidai wannan hanya. Wannan yana kawar da hanzari kuma yana tabbatar da cewa tsokoki suna yin aikin, ba inertia na nauyi ba.
• **Cikakken Matsayin Motsi**: Tabbatar da ja sandar har zuwa ƙasan ƙirjinka na sama sannan ka shimfiɗa hannayenka gaba ɗaya. Kuskure na gama gari shine kawai an kammala wani bangare kawai

Lever Lateral Wide Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Lever Lateral Wide Pulldown?

Ee, masu farawa zasu iya yin aikin Lever Lateral Wide Pulldown. Duk da haka, yana da mahimmanci don farawa tare da ma'auni mai sauƙi kuma mayar da hankali kan tsari daidai don kauce wa kowane rauni. Hakanan yana da fa'ida a sami mai horar da motsa jiki ko ƙwararren ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Lever Lateral Wide Pulldown?

• Close-Grip Pulldown wani zaɓi ne, inda aka sanya hannaye kusa da juna akan sandar, ana yin niyya fiye da ƙananan lats da rhomboids.
• Reverse-Grip Pulldown shine bambance-bambancen inda dabino ke fuskanta zuwa gare ku, wanda zai iya taimakawa wajen tafiyar da ƙananan lats yadda ya kamata.
• Single-ask.fs-Puntledown yana ba da damar mafi yawan motsi kuma zai iya taimakawa wajen gyara kowane ɗayan jikin tsoka ta hanyar aiki kowane ɓangaren jiki daban.
• Matsakaicin Hannun Madaidaici shine bambancin inda aka ajiye makamai a tsaye a duk lokacin motsi, suna yin niyya ta latsa ta wata hanya ta ɗan bambanta da kuma shiga triceps.

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

• Pull-ups wani motsa jiki ne wanda ya dace da Lever Lateral Wide Pulldowns, yayin da suke tafiyar da ƙungiyoyin tsoka irin su latissimus dorsi, biceps, da deltoids, suna haɓaka ƙarfin jiki gaba ɗaya da juriya.
• Bent Over Barbell Rows kuma na iya haɗawa da Lever Lateral Wide Pulldowns, saboda wannan motsa jiki yana hari da latissimus dorsi da rhomboids, waɗanda su ne tsokoki na farko da aka yi aiki yayin raguwar, don haka yana ba da gudummawa ga ingantaccen motsa jiki na baya.