Back Workout (3) – Wide Grip Lat Pulldown回到锻炼（3） -宽握拉背训练器

Many variation of grip is possible with lat pulldown machine.很多抓地力的变化是可能的拉力机。 Changing your hand position makes difference to muscle activation during the lat pulldown.改变你的手地位使拉力期间差额肌肉激活。 Let's focus on wide-grip lat pulldown this time.让我们集中于宽握拉力这一次。 I normally do Wide Grip Lat Pulldown after我通常不宽握高拉背训练后 pull ups 上拉 and和 One Arm Dumbbell Row Loading 一只手臂哑铃划船载入中 . 。 In Wide Grip Lat Pulldown exercise, main muscle worked is lats (latissimus dorsi).在宽握大拉力运动，肌肉的主要工作是拉特（背阔肌）。 Other muscles such as biceps and middle back are involved too.如二头肌和其他肌肉中涉及回来了。 Therefore, Wide Grip Lat Pulldown is considered as a因此，宽握大拉力被看作是 compound exercise 复合运动 . 。

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.如果你想训练拉特肌肉，但你没有强大到足以做停下来，前面的宽握下拉将帮助您更好地准备拉动行使有关肌肉了自己。 With the machine, you can increase the weight slowly until you achieve your own body weight.随着机器，你可以慢慢增加重量，直到你实现你自己的体重。 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.另一个与此锻炼和拉不同的是，你下拉宽握叻拉体重下降，而你抬起自己的身体在拉。

Steps: 步骤：

1. Start with your legs positioned snugly under the kneepads of a pull down machine.首先定位下一个下拉机拉护膝紧贴你的腿。 You may need to adjust the seat height and leg restraint accordingly.您可能需要调整座椅高度和腿相应的克制。 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.座位高度，应设置适当的位置你的大腿和膝盖的水平在当你坐在90度。
2. Your feet should be flat on the floor .你的脚应该平放在地上 。
3. Grasp the wide bar firmly with the grip which palms facing away from your body.把握大酒吧坚定地握的手心远离你的身体。
4. Your hands should be almost twice your shoulder width apart .你的手应该近两倍你的肩膀的宽度分开 。
5. Pull the bar down on top of your chest, arching your back slightly.杠杆拉下在你的胸口上方，拱形的回落。
6. When the bar reaches your chest, hold for 1 to 2 seconds.当栏达到你的胸部，任期为1至2秒。
7. Focus on keeping your elbows directly below the bar.注意力集中在保持栏下方手肘。
8. Slowly raise the bar back to the starting position . 慢慢地提高标准 ， 回到起始位置 。 This stage is the phase where you back muscles are working hard.这个阶段是你的阶段时，背部肌肉都在努力。
9. Perform 3 sets with 8 to 12 repetitions each set.执行8日至12重复每一组3套。

Tips: 提示：

• Do not pull the bar behind your neck . 不要拉你的脖子背后的酒吧 。 Why?为什么？ Stay tuned for my future post – Why You Should Not Do Behind-The-Neck Lat Pull Down?请继续关注我的未来职位- 为什么你不应该幕后领叻下拉？
• Do not lean back too far and pull the weight down using your body weight . 不要往后靠太远 ， 使用下拉体重的重量 。 Put the process of pulling the weight using your back, not on the shoulder muscles.把过程拉的重量使用你的背部，肩膀肌肉没有。
• Do not allow the weight stack to drop quickly down after reaching your chest. 不要让体重迅速下降堆栈后就到达您的胸部。 Maintain the tension all the way back to the start position with controlled motion.保持紧张一路回到了起始位置控制的议案。

Category: 分类： Back 后面 Email This Post 通过电子邮件发送此帖

If you like this or other articles in this blog,如果你喜欢这个或本博客其他文章， Subscribe to MunFitnessBlog.com today 今天订阅MunFitnessBlog.com . 。 It is free.它是免费的。

Related Posts 相关岗位

• Back Workout (5) – Underhand Cable Pulldowns回到锻炼（5） -反握电缆Pulldowns
• Back Workout (4) – Reverse Grip Bent-Over Rows回到锻炼（4） -反握弯，过行
• Back Workout (1) – Pull-Up回到锻炼（1） -引体向上
• Chest Workout (1) – Barbell Bench Press胸部锻炼（1） -杠铃卧推

Scroll down to leave a comment.向下滚动到发表评论。 I really want to know what you think.我很想知道您的想法。

Found what you were looking for?找到你要找的人？ If not, try searching for it below.如果没有，尝试进行搜索，它下面。