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Barbell Pendlay Row

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 Pendlay Row

Row na Barbell Pendlay motsa jiki ne mai ƙarfi wanda ke da alhakin tsokoki a baya, kafadu, da hannaye, yana haɓaka ƙarfin babba da matsayi gaba ɗaya. Yana da kyau ga masu ɗaukar nauyi, 'yan wasa, da daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu da juriyar tsoka. Mutum zai so yin wannan motsa jiki don haɓaka ƙarfin tsoka, haɓaka fasaha na ɗagawa, da haɓaka kwanciyar hankali na sama don ingantaccen aiki a wasanni da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Barbell Pendlay Row

  • Tsaya tare da ƙafafu da faɗin kafada, karkatar da gwiwoyi kaɗan, kuma karkatar da gangar jikinka gaba daga kugu, kiyaye bayanka madaidaiciya.
  • Ɗauki kararrawa tare da riko na hannu (hannun hannu suna fuskantar ƙasa), hannaye sun fi faɗi da faɗin kafaɗa kaɗan, sa'annan ka ɗaga shi daga rakiyar.
  • Rage kararrawa zuwa ƙasa, sannan ka ja kararrawa zuwa ƙananan kirjin ka yayin da jikinka ya tsaya.
  • Bayan ɗan ɗan dakata a saman, rage ƙwanƙwasa baya zuwa wurin farawa a ƙasa, tabbatar da cewa kuna kula da iko a duk lokacin motsi, kuma maimaita tsari don adadin da kuke so na maimaitawa.

Lajin Don yi Barbell Pendlay Row

  • Motsi Mai Sarrafa: Lokacin ɗaga katako, yana da mahimmanci a kiyaye motsin da kuma tsayayye. Ja da ƙwanƙwasa zuwa ga ƙirjin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku. Ka guje wa firgita ko yin gaggawar motsi saboda hakan na iya haifar da sifar da ba ta dace ba da yuwuwar rauni.
  • Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin ƙyale barbell ya taɓa ƙasa bayan kowane wakili, da kuma ja shi har zuwa kirjin ku. Sassan maimaitawa na iya rage tasirin motsa jiki kuma yana iya haifar da rashin daidaituwar tsoka.

Barbell Pendlay Row Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Pendlay Row?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Pendlay Row. Duk da haka, yana da mahimmanci don farawa tare da ƙananan nauyi don samun tsari daidai kuma kauce wa rauni. Wannan darasi yana da ɗan rikitarwa, don haka masu farawa za su iya amfana daga samun mai horarwa ko ƙwararrun masu zuwa motsa jiki suna kula da ƙoƙarinsu na farko. Kamar kowane sabon motsa jiki, yana da mahimmanci a fara a hankali kuma a hankali ƙara nauyi yayin da ƙarfi da fasaha ke haɓaka.

Me ya sa ya wuce ga Barbell Pendlay Row?

  • Layin Bench Pendlay Layi: A cikin wannan sigar, za ku kwanta fuska a kan benci mai karkata kuma ku yi jere, wanda ke sanya ƙarancin damuwa a ƙasan baya kuma yana ba da damar wani kusurwa na daban.
  • Pendlay Row tare da Ƙungiyoyin Resistance: Wannan bambancin yana amfani da makada na juriya maimakon ƙwanƙwasa, yana sa motsa jiki ya fi dacewa ga waɗanda ba su da damar yin nauyi mai nauyi.
  • Layi mai faɗi mai faɗi: Wannan sigar ta ƙunshi ɗaukar faɗaɗa riko a kan ƙwanƙwasa, wanda zai iya taimakawa wajen ƙaddamar da deltoids na sama da na baya zuwa mafi girma.
  • Layin Pendlay na Ƙarƙashin Hannu: A cikin wannan bambance-bambancen, kuna riƙe barbell tare da ƙwanƙwan hannu (wanda ke ƙarƙashinsa), wanda zai iya taimakawa wajen kai hari ga biceps.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Pendlay Row?

  • Pull-ups suna da matukar dacewa ga Barbell Pendlay Rows saboda suna kuma mai da hankali kan jikin na sama, musamman latissimus dorsi, biceps, da rhomboids, waɗanda ƙungiyoyin tsoka iri ɗaya ne da Pendlay Rows ke niyya.
  • Bent Over Rows suna da alaƙa da Barbell Pendlay Rows yayin da suke mayar da hankali ga ƙungiyoyin tsoka iri ɗaya, ciki har da baya, kafadu, da makamai, amma Bent Over Rows an yi su a wani matsayi daban-daban, wanda zai iya taimakawa wajen inganta ma'auni na tsoka da kuma hana rauni. .

Karin kalmar raɓuwa ga Barbell Pendlay Row

  • Barbell Pendlay Row motsa jiki
  • Pendlay Row baya motsa jiki
  • Barbell baya motsa jiki
  • Dabarar layin Pendlay
  • Yadda ake yin layin Barbell Pendlay
  • Jagorar tsari na layi na Pendlay
  • Barbell yana motsa jiki don baya
  • Horar da ƙarfi Pendlay Row
  • Pendlay Row tare da Barbell
  • Baya ƙarfafa tare da Pendlay Row.