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MUSCLE

МУСКУЛА

ORIGIN ПРОИСХОЖДЕНИЯ

INSERTION

ВСТАВКА

PRIMARY FUNCTION(S)

ПЕРВИЧНАЯ ФУНКЦИЯ

Latissimus dorsi

Lower six thoracic vertebrae, lumbar vertebrae, crests of ilium and sacrum, lower four ribs

Понижают шесть грудных позвоночников, поясничный позвоночник, гребни Илиона и крестца, понижают четыре ребра

Medial side of humerus

Средняя сторона плечевой кости

Extension; adduction; medial rotation

Расширение(продление); приведение; среднее вращение

Rotator cuff

Various aspects of scapula

Различные аспекты лопатки

All insert on greater tubercle of humerus except for the subscapularis, which inserts on lesser tubercle of humerus

все вставляют на большем tubercle плечевой кости если бы не subscapularis, который вставляет на меньшем tubercle плечевой кости

Infraspinatus teres minor: lateral rotation; subscapularis: medial rotation; supraspinatus: abduction

 

Infraspinatus teres младшего: боковое вращение; subscapularis: среднее вращение; supraspinatus: похищение

EXERCISES

 

Upright Rows

  • Use a close or wide grip.
  • Bring the bar up to the chin.
  • The elbows should come up higher than the bar.
  • Exhale on the lift.
  • Вертикальные Ряды
  •  Используют близкую или широкую власть(захват).
  •  Приносят бруску(бару) до подбородка.
  •  локти должен подойти выше чем брусок(бар).
  • Выдыхают на подъеме(лифте).

 

 

Upright Rows

  • Use a close or wide grip.
  • Bring the bar up to the chin.
  • The elbows should come up higher than the bar.
  • Exhale on the lift.
  • Вертикальные Ряды
  •  Используют близкую или широкую власть(захват).
  •  Приносят бруску(бару) до подбородка.
  •  локти должен подойти выше чем брусок(бар).
  • Выдыхают на подъеме(лифте).

 

 

Upright Rows

  • Use a close or wide grip.
  • Bring the bar up to the chin.
  • The elbows should come up higher than the bar.
  • Exhale on the lift.
  • Вертикальные Ряды
  •  Используют близкую или широкую власть(захват).
  •  Приносят бруску(бару) до подбородка.
  •  локти должен подойти выше чем брусок(бар).
  • Выдыхают на подъеме(лифте).

Close-Grip Front Lat Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Middle Back
Equipment: Cable
Mechanics Type: Compound

Tips: Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until it is even with your upper chest. Return slowly to starting position. Do not swing or lean back!

 

Full Range-Of-Motion Lat Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Middle Back
Equipment: Cable
Mechanics Type: Compound

Tips: Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.

 

Gorilla Chin/Crunch

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Abdominals
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Hang from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart with an underhand grip. Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your note will be at the bar and your knees will be pulled up to your chest. Slowly reverse the movement and return to the starting position. You can also do this with a dumbbell or medicine ball between your feet or with a weight attached to a dip belt around your waist. When you have mastered this, try hanging from only one arm and grasp your wrist with your free hand. This works more of your obliques.

 

Pullups

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Middle Back
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt.

 

Straight-Arm Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Tips: Stand in front of a lat pulldown bar with your arms outstretched towards the bar. Place your palms flat on the bar and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists locked, pull the bar down towards your body in an arcing motion. Once you contracted the lats fully and the bar has touched or come close to your thighs, slowly allow the bar to come back up to the starting position. Keep your torso erect!

 

Underhand Cable Pulldowns

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps
Equipment: Cable
Mechanics Type: Compound

Tips: Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully extended. Repeat. Do not lean back!

 

V-Bar Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Middle Back
Equipment: Cable
Mechanics Type: Compound

Tips: Attach a V-Bar attachment to the pulldown machine. Using a palms-in grip, grasp the V-Bar and extend your arms completely straight above your head. Keeping your back straight and your torso vertical (do not lean back) pull the V-Bar down to your upper chest. Touch the chest and slowly return to the starting position. Do not swing!

 

V-Bar Pullup

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Middle Back
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Place a V-Bar attachment over a pullup bar. Hold the handles with both hands with your palms in. Pull yourself up and try to touch your chin to the bar. Slowly return to the starting position with your arms completely extended. Do not swing back and forth! You can also do this on a pull-down cable machine.

 

Wide-Grip Lat Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Middle Back
Equipment: Cable
Mechanics Type: Compound

Tips: Start with your legs positioned snugly under the kneepads of a pulldown machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Do NOT lean back too far and pull the weight down using your body weight!

 

Wide-Grip Pulldowns Behind The Neck

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Middle Back
Equipment: Cable
Mechanics Type: Compound

Tips: Some experts believe this exercise should not be used because it can cause injuries. Hold lat bar with hands about 36 inches apart. Pull bar straight down until it touches the back of your neck just above shoulders. Return slowly to starting position. Can also be done with a closer grip.

 

Wide-Grip Rear Pull-Up

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Middle Back
Equipment: BodyOnly
Mechanics Type: Compound

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