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Ahịrị Barbell Pendlay

Ubwoko bw'ibiharuro

AgacheIg: "Echefu nke a bụ iko mmụọ"
IbikoreshoIgbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.
Ibiharuro rishaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ibiharuro ribiriBrachialis, Brachioradialis, Deltoid Posterior
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Higa iyo ibi aharakozwe ari hafi yawe!

Ijambo ryo kuri Ahịrị Barbell Pendlay

The Barbell Pendlay Row bụ mmega ahụ na-ewuli elu nke na-elekwasị anya na mọzụlụ dị n'azụ, ubu, na ogwe aka gị, na-eme ka ike na ọnọdụ elu ahụ dịkwuo elu. Ọ dị mma maka ndị na-ebu ibu, ndị na-eme egwuregwu, na ndị mmadụ n'otu n'otu na-achọ ịkwalite ahụ ike ha na ntachi obi ha. Mmadụ ga-achọ ime mmega ahụ a iji kwalite ike muscular, melite usoro ebuli elu, ma kwalite nkwụsi ike nke elu ahụ maka ịrụ ọrụ ka mma na egwuregwu na ihe omume kwa ụbọchị.

Kubahiriza: Ijambo kwa Ikirari Ahịrị Barbell Pendlay

  • Guzosie ike n'ụkwụ gị n'obosara n'ubu, gbadaa ikpere gị ntakịrị, ma daa azụ gị n'úkwù, na-eme ka azụ gị kwụ ọtọ.
  • Jide mgbịrịgba ahụ site n'iji aka gafee (ọbụ aka chere ihu n'ala), aka dịtụ obosara karịa obosara ubu iche, wee bulite ya n'ogbe ahụ.
  • Wetuo mgbịrịgba ahụ n'ala, wee dọta mgbịrịgba ahụ n'ụzọ gbawara agbawa n'akụkụ igbe ala gị ka ị na-edobe isi gị.
  • Mgbe obere nkwụsịtụ dị n'elu, wetuo barbell ahụ azụ na mmalite mmalite n'ala, hụ na ị na-ejide njikwa n'oge mmegharị ahụ, ma megharịa usoro ahụ maka ọnụọgụ ugboro ugboro nke ịchọrọ.

Komeza kuganiriza Ahịrị Barbell Pendlay

  • Mmegharị a na-achịkwa: Mgbe ị na-ebuli mgbịrịgba ahụ, ọ dị mkpa ka ị na-achịkwa mmegharị ahụ wee kwụ ọtọ. Dọta mgbịrịgba ahụ gaa n'obi gị, na-eme ka ikpere gị dị nso na ahụ gị. Zenarị ịkwagharị ma ọ bụ mee ọsọ ọsọ na mmegharị ahụ n'ihi na nke a nwere ike ibute ụdị na-ekwesịghị ekwesị yana mmerụ ahụ.
  • Usoro ngagharị zuru oke: Iji nweta nsonaazụ kacha mma na mmega ahụ, hụ na ị na-eji usoro ngagharị zuru oke. Nke a pụtara ikwe ka barbell metụ ala mgbe onye ọ bụla gachara, na ịdọrọ ya ruo n'obi gị. Nlegharị anya n'otu akụkụ nwere ike ibelata ịdị irè nke mmega ahụ ma nwee ike ibute enweghị ahaghị nhata akwara.

Ahịrị Barbell Pendlay Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Ahịrị Barbell Pendlay?

Ee, ndị mbido nwere ike ịme mgbatị ahụ Barbell Pendlay Row. Otú ọ dị, ọ dị mkpa ịmalite site na ịdị arọ dị ala iji nweta ụdị ahụ ziri ezi ma zere mmerụ ahụ. Mmega ahụ dị mgbagwoju anya, yabụ ndị mbido nwere ike irite uru site n'inwe onye nkuzi ma ọ bụ onye na-aga mgbatị ahụ nwere ahụmahụ na-elekọta mbọ mbụ ha. Dị ka ọ dị na mmega ahụ ọhụrụ ọ bụla, ọ dị mkpa ịmalite nwayọọ nwayọọ ma jiri nwayọọ nwayọọ na-abawanye ibu ka ike na usoro na-akawanye mma.

Ibintu byinshi bijyanye no kwa Ahịrị Barbell Pendlay?

  • Tụgharịa Bench Pendlay Row: N'ụdị a, ị dinara ihu n'ala n'oche kwụ ọtọ wee mee ahịrị ahụ, nke na-etinye obere nsogbu na azụ azụ ma na-enye ohere maka akụkụ dị iche iche nke ịdọrọ.
  • Pendlay Row with Resistance Bands: Nke a dị iche iche na-eji ihe mgbochi mgbochi kama ịgba egwu, na-eme ka mmega ahụ dịkwuo mfe maka ndị na-enweghị ohere ibu arọ.
  • Obere grip Pendlay Row: Ụdị a na-agụnye ijide n'aka na barbell, nke nwere ike inye aka na-elekwasị anya n'azụ azụ na azụ deltoids n'ọkwa dị ukwuu.
  • Ahịrị Pendlay Underhand: Na mgbanwe a, ị na-eji njide dị n'okpuru (supinated), nke nwere ike inye aka lekwasịrị anya biceps.

Ibintu byiza bikanagorwa Ahịrị Barbell Pendlay?

  • Ntugharị bụ nnukwu ihe nkwado na Barbell Pendlay Rows n'ihi na ha na-elekwasịkwa anya na ahụ dị elu, karịsịa latissimus dorsi, biceps, na rhomboids, nke bụ otu anụ ahụ nke Pendlay Rows na-eche.
  • Bent Over Rows metụtara Barbell Pendlay Rows ka ha abụọ na-elekwasị anya n'otu akwara ahụ, gụnyere azụ, ubu, na ogwe aka, mana Bent Over Rows na-arụ ọrụ dịtụ iche, nke nwere ike inye aka mee ka ọkpụkpụ ahụ dịkwuo mma ma gbochie mmerụ ahụ. .

Amakuru ashobora gutuma Ahịrị Barbell Pendlay

  • Barbell Pendlay Row mgbatị ahụ
  • Emega ahụ Pendlay Ahịrị azụ
  • Barbell azụ mgbatị ahụ
  • Usoro Pendlay Ahịrị
  • Otu esi eme ahịrị Barbell Pendlay
  • Akwụkwọ ntuziaka Pendlay Row
  • Barbell na-emega ahụ maka azụ
  • Ọzụzụ ike Pendlay Ahịrị
  • Pendlay Row na Barbell
  • Jiri Pendlay Row na-agbasi ike azụ.