Barbell Bent Over Row
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Bent Over Row
Barbell Bent Over Row wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, gami da lats, rhomboids, da tarkuna, amma kuma yana aiki da biceps da kafadu. Ya dace da duk wanda ke neman inganta ƙarfin jikinsu na sama, matsayi, da ma'anar tsoka. Wannan motsa jiki yana da fa'ida musamman ga daidaikun mutane waɗanda ke neman haɓaka ayyukansu a wasanni ko ayyukan da ke buƙatar ƙarfi da baya da hannaye, ko kuma waɗanda ke son haɓaka dabarun ɗagawa a cikin wasu motsa jiki na ɗaukar nauyi.
Yanayinta: tsammanin nuni a nuni Barbell Bent Over Row
- Kunna gwiwoyinku kadan kuma ku matsu a kugu, rike bayanku a mike kuma kusan daidai da kasa.
- Ja da ƙwanƙwasa zuwa ƙirjin ku, ajiye gwiwar gwiwar ku a ciki da matse ruwan kafadar ku tare a saman motsin.
- Sannu a hankali saukar da barbell baya zuwa wurin farawa, cikakken mika hannuwanku da shimfiɗa lats ɗin ku.
- Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye ƙarfi, kwanciyar hankali a duk lokacin motsa jiki.
Lajin Don yi Barbell Bent Over Row
- ** Riko Mai Kyau ***: Riko wani muhimmin al'amari ne da za a yi la'akari da shi. Ya kamata a riqe barbell tare da riƙon hannu, ɗan faɗi fiye da faɗin kafaɗa baya. Rikon da ya yi kunkuntar ko fadi da yawa zai iya daure wuyan hannu kuma ya iyakance tasirin aikin.
- **Motsi Mai Sarrafawa**: Gujewa jujjuyawa ko amfani da hanzari don ɗaga kararrawa. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni. Madadin haka, mayar da hankali kan ɗaga ƙwanƙwasa a hankali, sarrafawa, matse ruwan kafada tare a saman motsi.
- **Nauyin Dama**: Yin amfani da nauyi mai yawa shine a
Barbell Bent Over Row Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Bent Over Row?
Ee, masu farawa zasu iya yin motsa jiki na Barbell Bent Over Row. Duk da haka, yana da mahimmanci a fara da nauyin da zai iya sarrafawa kuma ba mai nauyi ba. Wannan motsa jiki yana da kyau don yin aiki da tsokoki na baya, amma yana da mahimmanci don amfani da tsari mai kyau don hana rauni. Yana iya zama da amfani ga masu farawa su sami mai horo na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da ingantacciyar dabara.
Me ya sa ya wuce ga Barbell Bent Over Row?
- Pendlay Row: Mai suna bayan kocin ɗaga nauyi Glenn Pendlay, wannan bambance-bambancen ya haɗa da ɗaga barbell daga bene tare da kowane wakili, yana riƙe da layi ɗaya a baya yayin motsa jiki.
- Yates Row: A cikin wannan bambance-bambancen, kuna riƙe barbell tare da ɗimbin hannun hannu kuma ku ja shi zuwa kugu, wanda ya fi mayar da baya na sama da biceps.
- Layin Juya: Maimakon yin lankwasa, ka sanya kanka a ƙarƙashin madaidaicin barbell a cikin squat rak ko na'urar Smith kuma ka ja jikinka har zuwa mashaya.
- T-Bar Row: Wannan bambancin yana amfani da injin T-bar, wanda ke ba ku damar ɗaga nauyi mai nauyi kuma yana kaiwa tsokoki na baya na tsakiya.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Bent Over Row?
- Jawo-ups babban motsa jiki ne na haɗin gwiwa ga Barbell Bent Over Rows saboda suna kaiwa ƙungiyoyin tsoka iri ɗaya, gami da latissimus dorsi da biceps, amma daga wani kusurwa daban, haɓaka daidaito da daidaito a cikin ci gaban tsoka.
- Zauren Cable Layukan na iya haɓaka fa'idodin Barbell Bent Over Rows yayin da suke kuma mai da hankali kan tsakiyar baya, amma suna ba da ƙarin motsi mai sarrafawa, yana taimakawa haɓaka ƙarfi da ƙarfin tsoka.
Karin kalmar raɓuwa ga Barbell Bent Over Row
- Barbell Back Workout
- Lankwasa Akan Motsa Jiki
- Ƙarfafa Horarwa don Baya
- Barbell Row Technique
- Ayyukan Gina tsokar Baya
- Motsa jiki na Barbell don Baya
- Bent Over Barbell Row Guide
- Horon Babban Baya tare da Barbell
- Haɓaka Ƙarfin Baya tare da Lanƙwasa A jere
- Koyarwar Motsa Jiki na Barbell Row Back