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سرشانه پشت اچ دستگاه نشسته

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توضیح حرکت

 

آماده سازی

صندلی را در موقعیت پایین قرار دهید. روی صندلی بنشینید و قفسه سینه خود را روی پد قرار دهید و دسته های بالایی را بگیرید.

اجرا

اهرم را با آرنج به سمت بالا به طرفین بکشید تا بازوها کمی فراتر از موازی باشند، بازو را افقی و عمود بر تنه نگه دارید. برگردید و تکرار کنید

توضیحات تکمیلی

اگر بازو نزدیکتر از عمود بر تنه حرکت کند، لتیسیموس دورسی درگیر می شود. آرنج باید به اندازه شانه ها باشد. مقاومت بسیار سبک تری به عنوان ردیف نشسته اهرمی یا حتی ردیف نشسته اهرمی دستگیره عریض مورد نیاز است.

عضلات درگیر

عضله‌های هدف

  • دلتوئید، خلفی

عضله‌های کمکی

  • زیرخاری
  • گِرد کوچک
  • ذوزنقه ای میانه
  • ذوزنقه ای پایینی
  • لوزی ها
  • بازویی
  • عضله بازویی زند اعلایی
  • عضله پشتی بزرگ

عضله‌های پایدار کننده پویا

  • عضله دوسر بازویی

عضله‌های پایدار کننده

  • دلتوئید جانبی
MessagesTimelineExceptionsViews5RouteQueries7Models23Livewire0MailsGateSessionRequest
Request history
#1 front_exercise/212 (18:30:38)
  • #1 front_exercise/212 (18:30:38)
8.2.19PHP Version203msRequest Duration3MBMemory UsageGET front_exercise/{exercise}Route
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    • Application (88.11ms)time
    • 1 x Booting (56.63%)
      115ms
      1 x Application (43.36%)
      88.11ms
      5 templates were rendered
      • frontend.exercise.showshow.blade.php#?blade
      • frontend.layouts.mastermaster.blade.php#?blade
      • frontend.layouts.headerheader.blade.php#?blade
      • components.header-menuheader-menu.blade.php#?blade
      • frontend.layouts.footerfooter.blade.php#?blade
      uri
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      namespace
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      7 statements were executed (2 duplicates)Show only duplicates7.9ms
      • ImplicitRouteBinding.php#61sql_fitito_irConnection Established
        Backtrace
        • vendor/laravel/framework/src/Illuminate/Routing/ImplicitRouteBinding.php:61
        • vendor/laravel/framework/src/Illuminate/Routing/Router.php:961
        • vendor/livewire/livewire/src/Features/SupportPageComponents/SupportPageComponents.php:214
        • vendor/laravel/framework/src/Illuminate/Routing/Middleware/SubstituteBindings.php:42
        • vendor/laravel/framework/src/Illuminate/Pipeline/Pipeline.php:209
      • ImplicitRouteBinding.php#61sql_fitito_ir3.02msselect * from `exercises` where `id` = '212' limit 1
        Bindings
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        Backtrace
        • vendor/laravel/framework/src/Illuminate/Routing/ImplicitRouteBinding.php:61
        • vendor/laravel/framework/src/Illuminate/Routing/Router.php:961
        • vendor/livewire/livewire/src/Features/SupportPageComponents/SupportPageComponents.php:214
        • vendor/laravel/framework/src/Illuminate/Routing/Middleware/SubstituteBindings.php:42
        • vendor/laravel/framework/src/Illuminate/Pipeline/Pipeline.php:209
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        Backtrace
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        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      • HeaderMenu.php#19sql_fitito_ir850μsselect * from `article_categories` where `parent_id` is null
        Backtrace
        • app/View/Components/HeaderMenu.php:19
        • vendor/laravel/framework/src/Illuminate/View/Component.php:110
        • view::frontend.layouts.header:34
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • HeaderMenu.php#20sql_fitito_ir650μsselect * from `article_categories` where `parent_id` is not null
        Backtrace
        • app/View/Components/HeaderMenu.php:20
        • vendor/laravel/framework/src/Illuminate/View/Component.php:110
        • view::frontend.layouts.header:34
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        Bindings
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        Backtrace
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        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • footer.blade.php#54sql_fitito_ir750μsselect * from `general_settings` where `general_settings`.`id` = 1 limit 1
        Bindings
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        Backtrace
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        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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        Bindings
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        Backtrace
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        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      App\Models\ArticleCategory
      16ArticleCategory.php#?
      App\Models\SocialMedia
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      App\Models\GeneralSetting
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      App\Models\Exercise
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      App\Models\Footer
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