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Barbell Bent Sama da Faɗin Row Plus

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiWurin roba.
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBrachialis, Brachioradialis, Deltoid Posterior
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Barbell Bent Sama da Faɗin Row Plus

Barbell Bent Over Wide Row Plus shine motsa jiki mai ƙarfi wanda ke kaiwa ga tsokoki na baya, gami da lats, rhomboids, da tarkuna, amma kuma yana haɗa biceps da kafadu. Wannan darasi ya dace da masu farawa da masu zuwa gym-goers, suna ba da bambance-bambance don ɗaukar matakan dacewa daban-daban. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka ƙarfin jiki na sama, haɓaka matsayi, da kuma taimakawa wajen haɓaka ƙarfi, ƙayyadaddun baya.

Yanayinta: tsammanin nuni a nuni Barbell Bent Sama da Faɗin Row Plus

  • Kunna gwiwoyinku kadan kuma ku karkata gaba daga kwatangwalo, ba kugu ba, har sai jikin ku ya kusan kusan daidai da kasa, yana mai da baya madaidaiciya.
  • Ɗauki ƙwanƙolin sama zuwa ga ƙirjin ku, kiyaye gwiwar gwiwarku da faɗi da matse ruwan kafada tare.
  • Riƙe na ɗan lokaci a saman motsin, sannan a hankali runtse barbell baya zuwa wurin farawa.
  • Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye madaidaicin baya da sahun gaba a duk lokacin aikin.

Lajin Don yi Barbell Bent Sama da Faɗin Row Plus

  • Sarrafa motsin ku: Guji motsi ko motsi mai sauri saboda suna iya haifar da rauni. Madadin haka, mayar da hankali kan jinkirin ɗagawa mai sarrafawa, da saukowa daidai gwargwado. Wannan ba kawai zai hana rauni ba amma kuma yana haɓaka tasirin motsa jiki ta hanyar shigar da tsokoki a cikin duk motsin ku.
  • Daidaitaccen Riko: Tabbatar cewa kuna da faffadan riko akan sandar, ya fi faɗin kafaɗa. Wannan zai taimaka wajen shiga daidai tsokoki da kuma hana damuwa a wuyan hannu da kafadu.
  • Guji Yin lodi: Wani kuskure na yau da kullun shine ɗora karar kararrawa da nauyi mai yawa. Zai fi kyau a fara da ƙaramin nauyi kuma a yi motsa jiki daidai, sannan a hankali

Barbell Bent Sama da Faɗin Row Plus Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Bent Sama da Faɗin Row Plus?

Ee, masu farawa za su iya yin motsa jiki na Barbell Bent Over Wide Row Plus, amma yana da mahimmanci don farawa da nauyi mai daɗi da sarrafawa. Wannan motsa jiki yana buƙatar tsari mai kyau don hana rauni da haɓaka sakamako. Yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali su ƙara ƙarfi yayin da ƙarfinsu da ƙarfin ƙarfin su ke haɓaka.

Me ya sa ya wuce ga Barbell Bent Sama da Faɗin Row Plus?

  • Layin Juyawa: Wannan sigar tana amfani da injin Smith ko mashaya a cikin ma'ajin wutar lantarki, inda zaku ja jikinku sama zuwa sandar maimakon ɗaga nauyi zuwa gare ku.
  • Hannun Hannu guda ɗaya da aka lanƙwasa a jere: Ana yin wannan tare da hannu ɗaya lokaci ɗaya, ta amfani da dumbbell ko kettlebell, wanda zai iya taimakawa wajen mai da hankali kan ƙungiyoyin tsoka ɗaya da gyara duk wani rashin daidaituwa.
  • T-Bar Row: Wannan bambance-bambancen yana amfani da injin T-bar, wanda ke kai hari ga tsokoki iri ɗaya amma tare da riko da kusurwa daban, yana ba da ƙalubale na musamman ga tsokoki.
  • Layin Cable Seated: Ana yin wannan bambance-bambancen akan na'urar jeri na kebul ɗin zaune, wanda ke ba da tashin hankali akai-akai a cikin motsi kuma yana iya zama da sauƙi a ƙasan baya.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Bent Sama da Faɗin Row Plus?

  • Pull-Ups: Pull-ups suna da matukar dacewa ga Barbell Bent Over Wide Row Plus yayin da suke aiki a kan tsokoki na jiki na sama, musamman baya da biceps, suna haɓaka ƙarfi da juriya na waɗannan tsokoki don kyakkyawan aiki.
  • Layukan Cable Zazzage: Layukan kebul ɗin zaune suna da fa'ida wajen haɓaka Barbell Bent Over Wide Row Plus yayin da duka biyun suka yi niyya ga ƙungiyoyin tsoka iri ɗaya - lats, rhomboids, da tarkuna, waɗanda ke taimakawa wajen haɓaka ƙaƙƙarfan baya.

Karin kalmar raɓuwa ga Barbell Bent Sama da Faɗin Row Plus

  • Barbell baya motsa jiki
  • Wide Row Plus motsa jiki
  • Lankwasa a kan Barbell Row
  • Ƙarfafa tsokoki na baya
  • Barbell motsa jiki don baya
  • Motsa jiki mai faɗin riko
  • Lanƙwasa Dabarar Faɗin Layi
  • Barbell yana motsa jiki don baya
  • Wide Row Plus tare da Barbell
  • Barbell Bent Sama da motsa jiki