Back Workout (3) – Wide Grip Lat Pulldown回到锻炼（ 3 ） -宽握叻拉力

Many variation of grip is possible with lat pulldown machine.许多变异的抓地力是有可能的土地增值税下拉机器。 Changing your hand position makes difference to muscle activation during the lat pulldown.改变你的手的位置差异，以使肌肉激活在北纬下拉。 Let's focus on wide-grip lat pulldown this time.让我们着眼于宽握下拉这一次土地增值税。 I normally do Wide Grip Lat Pulldown after我通常不宽握下拉后叻 pull ups 拉起伏 and和 One Arm Dumbbell Row Loading 单臂哑铃划船加载 . 。 In Wide Grip Lat Pulldown exercise, main muscle worked is lats (latissimus dorsi).宽握叻拉力锻炼，肌肉的工作主要是拉特（背阔肌） 。 Other muscles such as biceps and middle back are involved too.其他肌肉，如肱二头肌和中东回到参与太多。 Therefore, Wide Grip Lat Pulldown is considered as a因此，宽握叻拉力被视为 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.如果你想培养拉特肌肉，但你不是强大到足以做拉动，宽握前下拉将帮助您更好地准备自己的拉动行使有关的肌肉。 With the machine, you can increase the weight slowly until you achieve your own body weight.机器，您可以慢慢增加重量，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.另一个区别锻炼和拉是你下拉的重量握在广泛北纬下拉而你解除自己的身体在引体向上。

Steps: 步骤：

1. Start with your legs positioned snugly under the kneepads of a pull down machine.起始位置与您的双腿紧贴护膝下的下拉机器。 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克制因此。 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.对于座位的高度，它应该被设置成您的位置是横向上的腿和膝盖都在90度时，请坐下。
2. Your feet should be flat on the floor . 您的双脚应平放于地面 。
3. Grasp the wide bar firmly with the grip which palms facing away from your body.把握全酒吧坚定地抓地力的手心远离你的身体。
4. Your hands should be almost twice your shoulder width apart .你的手应当近两倍的肩宽分开 。
5. Pull the bar down on top of your chest, arching your back slightly.将杠杆拉下至顶部的胸部，背部稍拱。
6. When the bar reaches your chest, hold for 1 to 2 seconds.当酒吧到达您的胸部，搁置了1至2秒。
7. Focus on keeping your elbows directly below the bar.着眼于保持您的胳膊肘直接低于酒吧。
8. Slowly raise the bar back to the starting position . 慢慢提高酒吧回到起始位置 。 This stage is the phase where you back muscles are working hard.这个阶段的阶段时，你的背部肌肉正在努力。
9. Perform 3 sets with 8 to 12 repetitions each set.执行3套与8日至12重复每套。

Tips: 小贴士：

• Do not pull the bar behind your neck . 不要拔出背后的酒吧你的脖子 。 Why?为什么？ Stay tuned for my future post – Why You Should Not Do Behind-The-Neck Lat Pull Down?敬请期待我的未来邮政- 为什么你不应该做幕后颈部叻下拉？
• Do not lean back too far and pull the weight down using your body weight . 不要往后靠太远 ， 拉下来的重量使用您的体重 。 Put the process of pulling the weight using your back, not on the shoulder muscles.这一进程的拉动的重量使用您回来，没有的肩膀肌肉。
• Do not allow the weight stack to drop quickly down after reaching your chest. 不允许片重量下降后迅速到达您的胸部。 Maintain the tension all the way back to the start position with controlled motion.保持所有的紧张局势的方式回到起始位置与控制的议案。

• Back Workout (4) – Reverse Grip Bent-Over Rows回到锻炼（ 4 ） -反握弯超过行
• Back Workout (1) – Pull-Up回到锻炼（ 1 ） -拉
• How To Discourage Imaginary Lat Syndrome in Gym?如何阻止想象叻综合征健身房？
• Chest Workout (1) – Barbell Bench Press胸部锻炼（ 1 ） -杠铃卧推

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