Back Workout (3) – Wide Grip Lat Pulldown回到鍛煉（ 3 ） -寬握叻拉力

Many variation of grip is possible with lat pulldown machine.許多變異的抓地力是有可能的土地增值稅下拉機器。 Changing your hand position makes difference to muscle activation during the lat pulldown.改變你的手的位置差異，以使肌肉激活在北緯下拉。 Let's focus on wide-grip lat pulldown this time.讓我們著眼於寬握下拉這一次土地增值稅。 I normally do Wide Grip Lat Pulldown after我通常不寬握下拉後叻 pull ups 拉起伏 and和 One Arm Dumbbell Row Loading 單臂啞鈴划船加載 . 。 In Wide Grip Lat Pulldown exercise, main muscle worked is lats (latissimus dorsi).寬握叻拉力鍛煉，肌肉的工作主要是拉特（背闊肌） 。 Other muscles such as biceps and middle back are involved too.其他肌肉，如肱二頭肌和中東回到參與太多。 Therefore, Wide Grip Lat Pulldown is considered as a因此，寬握叻拉力被視為 compound exercise 複合運動 . 。

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.如果你想培養拉特肌肉，但你不是強大到足以做拉動，寬握前下拉將幫助您更好地準備自己的拉動行使有關的肌肉。 With the machine, you can increase the weight slowly until you achieve your own body weight.機器，您可以慢慢增加重量，直到你實現你自己的體重。 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.另一個區別鍛煉和拉是你下拉的重量握在廣泛北緯下拉而你解除自己的身體在引體向上。

Steps: 步驟：

1. Start with your legs positioned snugly under the kneepads of a pull down machine.起始位置與您的雙腿緊貼護膝下的下拉機器。 You may need to adjust the seat height and leg restraint accordingly.您可能需要調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.對於座位的高度，它應該被設置成您的位置是橫向上的腿和膝蓋都在90度時，請坐下。
2. Your feet should be flat on the floor . 您的雙腳應平放於地面 。
3. Grasp the wide bar firmly with the grip which palms facing away from your body.把握全酒吧堅定地抓地力的手心遠離你的身體。
4. Your hands should be almost twice your shoulder width apart .你的手應當近兩倍的肩寬分開 。
5. Pull the bar down on top of your chest, arching your back slightly.將槓桿拉下至頂部的胸部，背部稍拱。
6. When the bar reaches your chest, hold for 1 to 2 seconds.當酒吧到達您的胸部，擱置了1至2秒。
7. Focus on keeping your elbows directly below the bar.著眼於保持您的胳膊肘直接低於酒吧。
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.這個階段的階段時，你的背部肌肉正在努力。
9. Perform 3 sets with 8 to 12 repetitions each set.執行3套與8日至12重複每套。

Tips: 小貼士：

• Do not pull the bar behind your neck . 不要拔出背後的酒吧你的脖子 。 Why?為什麼？ Stay tuned for my future post – Why You Should Not Do Behind-The-Neck Lat Pull Down?敬請期待我的未來郵政- 為什麼你不應該做幕後頸部叻下拉？
• Do not lean back too far and pull the weight down using your body weight . 不要往後靠太遠 ， 拉下來的重量使用您的體重 。 Put the process of pulling the weight using your back, not on the shoulder muscles.這一進程的拉動的重量使用您回來，沒有的肩膀肌肉。
• Do not allow the weight stack to drop quickly down after reaching your chest. 不允許片重量下降後迅速到達您的胸部。 Maintain the tension all the way back to the start position with controlled motion.保持所有的緊張局勢的方式回到起始位置與控制的議案。

Category: 分類： Back 後面 Email This Post 通過電子郵件發送此帖

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