Back Workout (3) – Wide Grip Lat Pulldown Nazaj Workout (3) - Obsežna Grip Lat padajočega

Many variation of grip is possible with lat pulldown machine. Veliko spremembo grip je možno z lat padajočega stroj. Changing your hand position makes difference to muscle activation during the lat pulldown. Spreminjanje roko stališče razlika do mišične aktivacije v lat padajočega. Let's focus on wide-grip lat pulldown this time. Naj se osredotočijo na široko grip lat padajočega tem času. I normally do Wide Grip Lat Pulldown after Jaz ponavadi ne Wide Grip Lat padajočega po pull ups pull ups and in One Arm Dumbbell Row Loading Ena roka Bućica Row Nalagam . . In Wide Grip Lat Pulldown exercise, main muscle worked is lats (latissimus dorsi). V široki Grip Lat padajočega uresničevanje, glavne mišice delala je lats (Veliki hrbtni mišica). Other muscles such as biceps and middle back are involved too. Druge, kot so mišice biceps in srednjih nazaj so vključeni tudi. Therefore, Wide Grip Lat Pulldown is considered as a Zato Wide Grip Lat padajočega se šteje kot compound exercise spojina uresničevanje . .

If you want to train the lats muscle, but you are not strong enough to do pull up, the wide grip front pull-down will help you better prepare yourself for pull up by exercising the relevant muscles. Če želite vlak latsa mišic, vendar ga niso dovolj močna, da ne dvigni se, širok oprijem prednje spustne vam bo pomagal, da bolje pripravi sebe za dvigni se z uveljavljanjem ustreznih mišic. With the machine, you can increase the weight slowly until you achieve your own body weight. S strojem, lahko povečate maso počasi, dokler ne boste dosegli svoje lastne telesne mase. Another difference between this workout and pull-up is that you pull down the weight in wide grip lat pull-down whereas you lift your own body up in pull-up. Druga razlika med tem in Uvježbavanje pull-up je, da ste Porušiti teža v širok prijem lat pull-down ker vi dvignite svoje telo v pull-up.

Steps: Koraki:

1. Start with your legs positioned snugly under the kneepads of a pull down machine. Začnite z noge namesti snugly pod kneepads za Porušiti stroj. You may need to adjust the seat height and leg restraint accordingly. Morda boste morali prilagoditi višina sedeža in zadrževalne nogo spremeniti. For seat height, it should be set to the position where your upper legs are horizontal and knees are at 90 degrees when you are seated. Za višina sedeža, je treba določiti, da je položaj, v katerem vaše zgornje noge so horizontalne in kolen na 90 stopinj, ko sedijo.
2. Your feet should be flat on the floor . Noge morajo biti ravno na tleh.
3. Grasp the wide bar firmly with the grip which palms facing away from your body. Primite širok bar trdno z grip ki dlani obrnjene proč od vašega telesa.
4. Your hands should be almost twice your shoulder width apart . Tvoje roke morajo biti skoraj dvakrat vaših ramen širina narazen.
5. Pull the bar down on top of your chest, arching your back slightly. Potegni dol bar na vrhu prsih, hrbtu arching rahlo.
6. When the bar reaches your chest, hold for 1 to 2 seconds. Ko se doseže bar prsih, držite za 1 do 2 sekundi.
7. Focus on keeping your elbows directly below the bar. Osredotočiti na vodenje vašega kolena neposredno pod vrstico.
8. Slowly raise the bar back to the starting position . Počasi dvigne bar nazaj v izhodiščni položaj. This stage is the phase where you back muscles are working hard. Ta faza je faza, v kateri ste nazaj mišice delajo težko.
9. Perform 3 sets with 8 to 12 repetitions each set. Izvedite 3 določa z 8 do 12 ponovitev vsak sklop.

Tips: Nasveti:

• Do not pull the bar behind your neck . Ne povlecite vrstico za vaš vrat. Why? Zakaj? Stay tuned for my future post – Why You Should Not Do Behind-The-Neck Lat Pull Down? Stay Tuned za moje bodoče delovno mesto - Zakaj ne smete Ali Behind-the-neck Lat Potegni dol?
• Do not lean back too far and pull the weight down using your body weight . Ne Zasjesti predaleč in potegnite težo uporabo vaše telesne mase. Put the process of pulling the weight using your back, not on the shoulder muscles. Put postopek vlečenja teža uporabo hrbtu, ne na ramo mišice.
• Do not allow the weight stack to drop quickly down after reaching your chest. Ne pustite, da se masa dimnika na hitro spustite dol po doseganju prsih. Maintain the tension all the way back to the start position with controlled motion. Ohranjati napetost vso pot nazaj na začetek stališče z nadzorovano gibanja.

• Back Workout (4) – Reverse Grip Bent-Over Rows Nazaj Workout (4) - Povratne Grip-Bent Over Rows
• Back Workout (1) – Pull-Up Nazaj Workout (1) - Pull-Up
• How To Discourage Imaginary Lat Syndrome in Gym? Kako bi odvrnili Imaginary Lat sindromom v telovadnici?
• Chest Workout (1) – Barbell Bench Press Prsni Workout (1) - Štangla Bench Press

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