Madadin Lateral Pulldown

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

Sakonni ga Madadin Lateral Pulldown

Alternate Lateral Pulldown motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, kafadu, da hannaye. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, suna neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka matsayi, haɓaka ingantacciyar motsin jiki na sama, da ba da gudummawa ga ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Madadin Lateral Pulldown

• Ka kama sandar tare da hannayenka fadi fiye da nisan kafada, dabino suna fuskantar gaba.
• Exhale kuma ja sandar ƙasa zuwa ƙirjinka, kiyaye bayanka madaidaiciya da mai da hankali kan jawo ruwan kafada tare.
• Riƙe matsayin na ɗan lokaci, sannan a hankali ɗaga sandar baya zuwa wurin farawa yayin numfashi.
• Maimaita wannan motsi, musanya tsakanin ja da sandar ƙasa zuwa hagu da gefen dama na ƙirjin ku don kaiwa wurare daban-daban na tsokar baya.

Lajin Don yi Madadin Lateral Pulldown

• Riko Daidai: Riko yana da mahimmanci ga wannan darasi. Rike sandar tare da riko na hannu wanda ya dan fi fadin kafada. Ya kamata tafin hannunku su kasance suna fuskantar gaba. Kuskure na yau da kullun shine yin amfani da hannun hannu ko faɗin riko, wanda zai iya haifar da rauni ko rauni.
• Motsi Mai Sarrafa: Guji kuskuren gama gari na amfani da hanzari don ja sandar ƙasa. Maimakon haka, mayar da hankali kan shigar da tsokoki na baya kuma ka ja sandar ƙasa a hankali, motsi mai sarrafawa har sai ya kasance a matakin kirji. Sa'an nan, a hankali mayar da sandar baya zuwa wurin farawa. Wannan zai tabbatar da cewa kuna aiki da kyau ga tsokoki ba kawai ta hanyar motsi ba.
• Guji Jingina Baya:

Madadin Lateral Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Madadin Lateral Pulldown?

Ee, masu farawa za su iya yin aikin Madadin Lateral Pulldown. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararriyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, yana da mahimmanci don sauraron jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga Madadin Lateral Pulldown?

• Faɗin-Grip Lateral Pulldown: A cikin wannan bambance-bambancen, kuna riƙe sandar mafi faɗi fiye da faɗin kafaɗa, wanda zai iya taimakawa wajen ƙaddamar da ɓangaren ɓangaren lats ɗin ku.
• Close-Grip Lateral Pulldown: Anan, zaku kama sandar kusa da nisan kafada, wanda zai iya taimakawa wajen kai hari ga sassan ciki na lats ɗin ku.
• Reverse-Grip Lateral Pulldown: Wannan bambancin ya ƙunshi kama sandar tare da tafin hannunku suna fuskantar ku, wanda zai iya taimakawa aikin biceps ɗinku da gaɓoɓin ku.
• V-Bar Lateral Pulldown: Wannan bambancin yana amfani da V-bar maimakon madaidaicin sanda, wanda zai iya taimakawa wajen kaiwa wurare daban-daban na lats ɗinku da na sama.

Me suna da abin da ya sanya ɗaukehawa ga Madadin Lateral Pulldown?

• Ja-up-up ne mai tasiri na motsa jiki wanda ya dace da madadin jerin gwano kamar yadda suke kan aiwatar da Latswis Drisi, cives, da kuma diswids juriya, wanda zai iya taimakawa wajen inganta karfin gwiwa da jikkir.
• Lanƙwasa-over Layukan na iya zama babban madaidaici ga Madadin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarshe na Ƙarshe yayin da suke niyya ga tsokoki iri ɗaya amma a cikin jirgi a kwance, wanda zai iya taimakawa wajen inganta ƙarfin aiki da kwanciyar hankali.