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Barbell Kwance Row akan Rack

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 Kwance Row akan Rack

Layin Barbell Kwance akan Rack motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ga tsokoki na baya, musamman lats, yayin da kuma haɗa biceps da kafadu. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa da ke neman gina ƙarfi na tushe zuwa manyan masu ɗagawa da nufin haɓaka ma'anar tsoka da juriya. Mutane za su so yin wannan motsa jiki yayin da yake inganta matsayi, yana taimakawa wajen rigakafin rauni, kuma yana ba da gudummawa ga daidaitaccen tsari na yau da kullum.

Yanayinta: tsammanin nuni a nuni Barbell Kwance Row akan Rack

  • Tsaya yana fuskantar karar kararrawa, sannan ka karkata gaba daga hips ɗinka tare da ɗan lanƙwasa a gwiwoyinka kuma ka kama kararrawa tare da faɗin riƙon sama.
  • Ja da barbell zuwa kirjinka yayin da kake ajiye jikinka a wuri guda, mai da hankali kan matse ruwan kafadarka tare a saman motsi.
  • Riƙe wannan matsayi na na biyu, sannan sannu a hankali rage barbell baya zuwa wurin farawa, tabbatar da sarrafa motsi kuma kada ku bar nauyin ya ragu.
  • Maimaita wannan darasi don adadin da ake so na maimaitawa, koyaushe yana tabbatar da kiyaye bayanku madaidaiciya da sarrafa motsinku.

Lajin Don yi Barbell Kwance Row akan Rack

  • Motsi Mai Sarrafa: Ka guje wa jaraba don amfani da ƙarfin hali don ɗaga katako. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na baya da hannu don yin ɗagawa. Ƙaƙwalwar jinkiri da sarrafawa za su haɗa da tsokoki da yawa kuma suna haifar da sakamako mafi kyau.
  • Guji Yin lodi: Kuskure ɗaya da mutane ke yi shine ƙara nauyi da yawa da wuri. Fara da nauyi wanda ke ba ku damar yin aikin tare da tsari daidai da sarrafawa. Yayin da ƙarfin ku ya inganta, a hankali ƙara nauyi.
  • Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin ragewa barbell duka

Barbell Kwance Row akan Rack Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Kwance Row akan Rack?

Ee, masu farawa zasu iya yin Barbell Liing Row akan motsa jiki na Rack, amma yana da mahimmanci don farawa da nauyi mai nauyi don koyon daidai tsari kuma ku guje wa rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan zama na farko don tabbatar da ana yin aikin daidai. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci a yi dumi tukuna kuma a miƙe daga baya.

Me ya sa ya wuce ga Barbell Kwance Row akan Rack?

  • Layin Barbell Bench Lanƙwasa: Wannan bambancin ya haɗa da kwanciya a kan benci mai karkata da yin jere, wanda zai iya taimakawa wajen ƙaddamar da tsokoki daban-daban a baya.
  • Smith Machine Liing Row: Wannan sigar tana amfani da injin Smith, wanda zai iya samar da ƙarin motsi da kwanciyar hankali, musamman ga masu farawa.
  • Resistance Band Liing Row: Idan ba ku da damar yin awoyi, za ku iya yin layi na kwance ta amfani da band ɗin juriya, wanda za'a iya daidaitawa don samar da ƙalubalen da ya dace.
  • Layin Kwance Mai Hannu Daya: Don mayar da hankali kan gefe ɗaya na bayanku lokaci guda, zaku iya yin layi na kwance mai hannu ɗaya ta amfani da ƙwanƙwasa. Wannan zai iya taimakawa wajen inganta kowane rashin daidaituwa a cikin tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Kwance Row akan Rack?

  • Jawo-ups kuma na iya haɗa layin Barbell Kwance akan Rack yayin da suke tafiyar da tsokoki na sama iri ɗaya, musamman lats da biceps, kuma suna taimakawa haɓaka ƙarfin riko wanda ke da mahimmanci don yin aikin jere.
  • Bent Over Rows wani motsa jiki ne wanda ya dace da Barbell Liing Row akan Rack, yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya - lats, rhomboids, da ƙananan baya - kuma zasu iya taimakawa wajen inganta ƙarfin da jimiri na waɗannan tsokoki don kyakkyawan aiki a cikin layin tara. motsa jiki.

Karin kalmar raɓuwa ga Barbell Kwance Row akan Rack

  • Barbell Back Exercise
  • Kwanciya Row Workout
  • Rack Rowing tare da Barbell
  • Ƙarfafa Horarwa don Baya
  • Atisayen Gina tsokar Baya
  • Barbell Liing Row Technique
  • Gym Back Exercises
  • Barbell Rack Row Tutorial
  • Ayyukan motsa jiki na baya tare da Barbell
  • Jiyya na Jiyya don Ƙarfin Baya