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Rov qab Grip Incline Bench Kab

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Nqeeb Ib hliCov ua koob moj.
Cov khoom sivNcov txhij: Naj nplaum nrag nqaij.
Ib tej VajInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ib tej Vaj themBrachialis, Brachioradialis, Deltoid Posterior
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Rov qab Grip Incline Bench Kab

Rov qab Grip Incline Bench Row yog ib qho kev ua kom muaj zog uas ua rau cov leeg hauv koj nraub qaum, tshwj xeeb tshaj yog cov lats, rhomboids, thiab ntxiab, thaum tseem koom nrog koj cov biceps thiab forearms. Nws yog haum rau ob qho tib si beginners thiab advanced lifters raws li nws yuav tsum tau yooj yim kho kom haum rau tej qib qoj. Qhov kev tawm dag zog no yog qhov kev xaiv zoo rau cov neeg uas tab tom nrhiav kev txhim kho lawv lub cev, txhim kho cov leeg txhais, thiab ua kom lub cev muaj zog.

Qhia txog: Lub thibkis Step-by-Step Rov qab Grip Incline Bench Kab

  • Sawv ntsug nrog koj txhais taw lub xub pwg dav sib nrug, khoov ntawm koj lub duav thiab lub hauv caug, thiab tuav lub barbell nrog ib tug underhand tuav, ob txhais tes xub pwg dav sib nrug.
  • Rub lub barbell rau koj lub plab sab sauv los ntawm kev thim koj lub xub pwg nyom thiab flexing koj lub luj tshib, ua kom koj nraub qaum ncaj thiab koj lub cev nyob rau hauv qhov chaw ruaj khov.
  • Ncua rau saum lub zog, nyem koj lub xub pwg hniav ua ke ib pliag.
  • Maj mam txo lub barbell rov qab mus rau qhov chaw pib, tswj kev tswj ntawm lub zog, thiab rov ua qhov kev tawm dag zog rau qhov xav tau ntawm cov reps.

Nruab ntxaug ntawv Rov qab Grip Incline Bench Kab

  • Qhov hnyav tsim nyog: Xaiv qhov hnyav uas koj tuaj yeem nqa tau yooj yim. Nws yog ib qho yuam kev uas siv qhov hnyav dhau lawm, uas tuaj yeem ua rau daim ntawv tsis raug thiab raug mob. Pib nrog qhov hnyav dua thiab maj mam nce ntxiv thaum koj lub zog txhim kho.
  • Kev tuav kom zoo: Tuav lub barbell nrog rov qab tuav, xib teg tig rau koj. Koj ob txhais tes yuav tsum yog lub xub pwg dav sib nrug. Ib qho yuam kev feem ntau yog tuav lub barbell dav dhau los yog nqaim dhau, uas tuaj yeem ua rau koj lub dab teg thiab txo qhov ua tau zoo ntawm kev tawm dag zog.
  • Tswj Kev txav: Thaum nqa lub barbell, tuav koj lub luj tshib ze rau koj lub cev thiab rub lub barbell mus rau koj lub hauv siab. Tom qab ntawd, txo nws rov qab rau hauv ib qho kev tswj xyuas. Tsis txhob jerking lossis poob qhov hnyav sai, vim qhov no tuaj yeem ua tau

Rov qab Grip Incline Bench Kab FAQs

Tuaj nov cuag Rov qab Grip Incline Bench Kab?

Yog lawm, cov neeg pib tuaj yeem ua qhov Reverse Grip Incline Bench Row ce, tab sis nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb hnyav kom tsis txhob raug mob. Qhov kev tawm dag zog no yog qhov zoo rau kev tsom mus rau cov leeg hauv qab, tshwj xeeb tshaj yog cov lats. Nws kuj tseem muaj txiaj ntsig zoo rau biceps thiab forearms vim kev tuav rov qab. Ntawm no yog ib qho yooj yim step-by-step qhia yuav ua li cas ua nws: 1. Teem ib lub rooj ntev zaum ntawm lub kaum sab xis ntawm 45 degrees. 2. Sawv tom qab lub rooj ntev zaum thiab tuav ib nkawm dumbbells nrog rov qab tuav (xiav xibtes tig rau pem hauv ntej). 3. Tsau rau pem hauv ntej ntawm koj lub duav, tsis yog koj lub duav, thiab tso koj lub hauv siab rau ntawm lub rooj zaum. Cia koj ob txhais tes dai ncaj nraim. 4. Khaws koj lub luj tshib ze rau ntawm koj lub cev, rub lub dumbbells rau ntawm koj lub hauv siab. 5. Txo qhov hnyav rov qab los tom qab ib ntus. 6. Cia koj lub nraub qaum ncaj nraim. Nco ntsoov, nws yog ib qho tseem ceeb kom sov so ua ntej pib ib ce thiab txias tom qab.

Yuav ua li cas kev sau ntawv tso? Rov qab Grip Incline Bench Kab?

  • Wide Grip Reverse Incline Bench Row: Nyob rau hauv no version, koj siv ib tug dav tuav ntawm barbell mus rau lub hom phiaj sib txawv cov nqaij ntshiv, tshwj xeeb tshaj yog cov sab nraub qaum.
  • Kaw Grip Reverse Incline Bench Row: Qhov kev hloov pauv no suav nrog kev tuav ze dua, uas tsom mus rau nruab nrab cov leeg nraub qaum ntau dua.
  • Supinated Grip Incline Bench Row: Hauv qhov kev hloov pauv no, es tsis txhob rov qab tuav, koj siv lub supinated (underhand) tuav, uas tuaj yeem tsom lub biceps thiab sab nraub qaum sib txawv.
  • Reverse Grip Incline Bench Row nrog Resistance Bands: Tsis txhob siv qhov hnyav, qhov kev hloov pauv no siv cov hlua tiv thaiv los muab kev nruj, muab ntau yam kev sib tw rau cov leeg nraub qaum.

Yuav ntawm li cas kev caij kab mob los tso tso Rov qab Grip Incline Bench Kab?

  • Pull-ups yog lwm qhov zoo tshaj plaws ntxiv raws li lawv tseem tsom rau cov leeg nraub qaum tab sis koom nrog ntau lub cev qhov hnyav, ua kom muaj zog thiab ua kom cov leeg sib txawv, uas tuaj yeem ua rau kev txhim kho kev ua tau zoo hauv Reverse Grip Incline Bench Row.
  • Seated Cable Rows ntxiv Reverse Grip Incline Bench Rows los ntawm kev tsom mus rau tib cov leeg nqaij tab sis nyob rau hauv ib qho chaw zaum, ruaj khov, tso cai rau kev tsom mus rau daim ntawv thiab kev tswj hwm, uas tuaj yeem txhim kho cov txiaj ntsig ntawm Reverse Grip Incline Bench Row.

Cov ntawv cov tuam tsev muaj kev khiav Rov qab Grip Incline Bench Kab

  • Barbell Back Exercise
  • Rov qab tuav kab
  • Incline Bench Row Workout
  • Barbell Kab rov qab
  • Reverse Grip Incline Bench Exercise
  • Kev cob qhia muaj zog rau nraub qaum
  • Back Muscle Building Exercise
  • Incline Bench Barbell Kab
  • Reverse Grip Back Workout
  • Barbell Back Strengthening Exercise