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Smith Reverse Grip Kɔrɔlen bɛ Row kan

Profil Latihan

Bahagian BadanBahagian Badan Latihan.
PeralatanMesin Smith
Otot UtamaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Otot SekunderBiceps Brachii, Brachialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Pengenalan kepada Smith Reverse Grip Kɔrɔlen bɛ Row kan

Smith Reverse Grip Bent Over Row ye fanga sabatili degeliw ye min bɛ kɔkolo farikolo yɔrɔw laɲini, kɛrɛnkɛrɛnnenya la latissimus dorsi, ka fara biceps ni kamankunw kan. O ye farikoloɲɛnajɛ ɲuman ye mɔgɔ minnu laɲini ye ka farikolo sanfɛla fanga bonya, ka jɔcogo ɲɛ, ani ka farikolo ɲɛfɔli bonya. Mɔgɔw ​​bɛ se ka nin farikoloɲɛnajɛ in sugandi barisa a bɛ sira di lamagacogo kɔrɔsilen ma, ka joginni farati dɔgɔya, wa kɔsegin minɛni bɛ se ka dɛmɛ don ka farikolo kulu suguya wɛrɛw sen don a la ni i y’a suma ni laadala jiribolo ye.

Melakukan: Panduan Langkah demi Langkah Smith Reverse Grip Kɔrɔlen bɛ Row kan

  • Aw bɛ aw jɔ ni aw senw ni ɲɔgɔn cɛ ka se aw kamankunw ma ani ka aw gɛnɛgɛnɛw kɔrɔta dɔɔni, o kɔ aw bɛ aw biri ka taa ɲɛfɛ ka bɔ aw kɔkiliw la fo aw farikolo bɛ ɲini ka bɛn duguma, ka aw kɔ to ka tilennen to.
  • Aw bɛ barajuru sama ka taa aw kɔnɔbara fan fɛ ka aw kɔkiliw gɛrɛ aw fari la ani ka aw kamankunw sɔgɔsɔgɔ ɲɔgɔn na lamaga sanfɛ.
  • Aw bɛ a minɛ dɔɔni, o kɔ aw bɛ barajuru jigin dɔɔni dɔɔni ka segin ka jigin fo ka se a daminɛyɔrɔ ma, ka aw bolokɔniw janya pewu ani ka a ye ko aw kɔ fasaw bɛ sɔgɔsɔgɔ.
  • Aw bɛ segin nin lamaga in kan aw b’a fɛ ka segin-ka-bɔnye hakɛ min sɔrɔ, aw bɛ aw jija ka a cogoya ɲuman mara degeliw bɛɛ kɔnɔ.

Tips untuk Melakukan Smith Reverse Grip Kɔrɔlen bɛ Row kan

  • **Aw ka jɔcogo ɲuman mara**: Aw bɛ aw kɔ to ka tilennen to ka aw biri kɔkiliw la fo degere 45 fo 60 ɲɔgɔn. Aw kana aw kɔ lamini walima ka aw kamankunw kurukuru, o bɛ se ka kɛ sababu ye ka jogin. Aw ɲɛda ka kan ka kɛ fɛn ye min tɛ fɛn wɛrɛ ye walima ka jigin dɔɔni, a man kan ka kɛ sanfɛ walima kɛrɛ fɛ.
  • **Lamaga-lamagali min bɛ kɔlɔsi**: Aw bɛ barajuru kɔrɔta ka taa aw cɛmancɛ sanfɛla fan fɛ ka aw kɔkiliw gɛrɛ aw fari la. Aw kana baara kɛ ni fanga ye walasa ka girinya kɔrɔta; lamaga ka kan ka kɔlɔsi ani ka kɛ ni laɲini ye. O kɔ, aw bɛ barajuru jigin dɔɔni dɔɔni fo ka se a daminɛyɔrɔ ma. O lamaga-lamagali min bɛ kɛ dɔɔni dɔɔni, min bɛ kɔrɔsi, o bɛna farikolo yɔrɔw baara ka ɲɛ.
  • **Aw kana doni girinya kojugu**: Aw kana bara doni ni girinya caman ye ka tɛmɛ aw bɛ se ka min minɛ ni a cogo bɛnnen ye. L

Smith Reverse Grip Kɔrɔlen bɛ Row kan Soalan Lazim

Adakah pemula boleh lakukan Smith Reverse Grip Kɔrɔlen bɛ Row kan?

Ɔwɔ, daminɛbagaw bɛ se ka Smith Reverse Grip Bent Over Row degeliw kɛ. Nka, a nafa ka bon kosɛbɛ ka daminɛ ni girinya nɔgɔmanw ye ani ka i sinsin cogoya ni fɛɛrɛ ɲuman kan walasa ka i yɛrɛ tanga jogin si ma. A ka ɲi fana i ka degelikɛnɛ walima farikoloɲɛnajɛla ŋana dɔ bila k’i kɔlɔsi walima k’i bilasira farikoloɲɛnajɛ in na a daminɛ na. I n’a fɔ a bɛ kɛ cogo min na farikoloɲɛnajɛ suguya bɛɛ la, ni aw ye dimi walima dimi dɔ ye, aw bɛ a jɔ joona ka taa farikoloɲɛnajɛla dɔ fɛ.

Apakah variasi umum bagi Smith Reverse Grip Kɔrɔlen bɛ Row kan?

  • Barbell Reverse Grip Bent Over Row bɛ baara kɛ ni barbell ye Smith masin nɔ na, ​​o bɛ kɛ sababu ye ka lamaga kɛcogo caman kɛ ani ka farikolo sabatili caman kɛ.
  • Cable Reverse Grip Bent Over Row bɛ baara kɛ ni kabɛl masin ye, min bɛ jɔrɔnanko kɛ tuma bɛɛ lamaga bɛɛ la, wa a bɛ se ka dɛmɛ don ka farikolo muɲuli ɲɛ.
  • T-Bar Reverse Grip Bent Over Row bɛ baara kɛ ni T-bar masin ye, o bɛ se ka kɛ sababu ye ka fɛn girinmanw kɔrɔta ani ka kɔ cɛmancɛ fasaw laɲini kosɛbɛ.
  • Resistance Band Reverse Grip Bent Over Row ye fɛɛrɛ ɲuman ye mɔgɔ minnu tɛ se ka girinya walima masinw sɔrɔ, bawo a bɛ baara kɛ ni resistance band ye walasa ka tension di.

Apakah latihan yang baik sebagai pelengkap untuk Smith Reverse Grip Kɔrɔlen bɛ Row kan?

  • Seated Cable Row bɛ kɔ, bolokɔniw ani kamankunw farikolo baara, i n’a fɔ Smith Reverse Grip Bent Over Row, o la, o farikolo fanga ni u muɲuli bɛ ɲɛ walasa ka baara kɛ ka ɲɛ.
  • Lat Pull Down ye farikoloɲɛnajɛ wɛrɛ ye min bɛ ɲɔgɔn dafa bawo a bɛ latissimus dorsi de laɲini fɔlɔ - o ye kɔkolo farikolo yɔrɔba ye - o fana bɛ kɛ Smith Reverse Grip Bent Over Row waati la, o la, a bɛ farikolo sanfɛla fanga ni farikolo balansi ɲɛ.

Kata kunci berkaitan dengan Smith Reverse Grip Kɔrɔlen bɛ Row kan

  • Smith masin kɔ farikoloɲɛnajɛ
  • Smith ka kɔsegin Grip Row
  • Bent Over Row ka farikoloɲɛnajɛ
  • Kɔkolo barika bonya degeliw
  • Smith ka masin kurunbokari
  • Reverse Grip Row fɛɛrɛ ye
  • Smith ka masinw ka farikoloɲɛnajɛw
  • Kɔkolo farikolo jɔli degeliw
  • Smith ka masin Bent Over Row ye
  • Reverse grip back degeliw