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Barbell Akugona Pafupi-Grip Overhand Row pa Rack

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMexau Karala
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior
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Ukuxhumana kwe Barbell Akugona Pafupi-Grip Overhand Row pa Rack

The Barbell Lying Close-Grip Overhand Row on Rack ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono. Ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe amafuna kupititsa patsogolo mphamvu zawo zam'mwamba ndi kupirira kwa minofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kaimidwe kanu, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira kuti thupi lanu likhale loyenera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Akugona Pafupi-Grip Overhand Row pa Rack

  • Imani moyang'anizana ndi barbell ndi mapazi anu motalikirana ndi mapewa, ndiye tsamira patsogolo pang'ono kuchokera m'chiuno mwanu, ndikusunga msana wanu mowongoka.
  • Manja anu ayang'ana pansi, gwirani chotchingacho ndikuchigwira moyandikira (manja oyandikana kwambiri kuposa m'lifupi mwamapewa).
  • Kokani chotchinga chakumimba chanu, ndikusunga zigongono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi pamwamba pakuyenda.
  • Pang'onopang'ono tsitsani barbell kuti mubwerere pomwe mukuyambira, kuwonetsetsa kuti mayendedwe anu akuwongoleredwa komanso osasunthika, kenako bwerezani zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Barbell Akugona Pafupi-Grip Overhand Row pa Rack

  • Kugwira Moyenera: Gwirani chotchingacho ndikuchigwira mopitilira muyeso, manja m'lifupi mwake m'lifupi. Osagwira chotchinga kwambiri kapena pafupi kwambiri, chifukwa izi zitha kusokoneza manja anu ndikuchepetsa mphamvu ya masewerawo.
  • Mayendedwe Oyendetsedwa: Mukakokera cholumikizira chakumutu, onetsetsani kuti mukugwiritsa ntchito minofu yakumbuyo osati mikono yanu. Kuyenda kuyenera kuyendetsedwa ndikuchedwa, pokweza ndi kutsitsa barbell. Kulakwitsa kofala ndikugwedeza barbell mwachangu, zomwe zingayambitse kuvulala ndipo sizigwira ntchito bwino minofu yanu.
  • Sungani Khosi Lanu Pang'onopang'ono: Kulakwitsa kwina kofala ndikuwongolera

Barbell Akugona Pafupi-Grip Overhand Row pa Rack Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Akugona Pafupi-Grip Overhand Row pa Rack?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Lying Close-Grip Overhand Row pa Rack. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muzolowere kusuntha ndi mawonekedwe. Zochita izi zimafuna kuwongolera bwino komanso kukhazikika, kotero ndikofunikira kuwonetsetsa kuti mawonekedwe oyenera akugwiritsidwa ntchito kupewa kuvulala kulikonse. Ndibwinonso kukhala ndi malo owonetsera kapena mphunzitsi pafupi ndi chitetezo, makamaka kwa oyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Akugona Pafupi-Grip Overhand Row pa Rack?

  • Smith Machine Amagona Pafupi-Grip Overhand Row: Pakusiyana uku, masewerawa amachitidwa pa makina a Smith, omwe amapereka bata ndi kulamulira kayendetsedwe kake.
  • Barbell Kugona Kwambiri-Grip Overhand Row pa Rack: Kusiyanaku kumaphatikizapo kugwira kwakukulu pa barbell, yomwe imayang'ana magulu osiyanasiyana a minofu kumbuyo.
  • Cable Machine Imagona Pafupi-Grip Overhand Row: Kusinthaku kumagwiritsa ntchito makina a chingwe, kulola kuyenda kosalala, koyendetsedwa bwino komanso kupsinjika kosalekeza kwa minofu.
  • Barbell Akugona Pansi Pansi Pansi pa Rack: Kusintha kumeneku kumaphatikizapo kugwira pansi pa barbell, yomwe imayang'ana minofu mwanjira ina ndipo ingathandize kupititsa patsogolo mphamvu zogwira.

Izinto zokufunda ezishisa ezivumelekile Barbell Akugona Pafupi-Grip Overhand Row pa Rack?

  • Kukoka ndi ntchito ina yomwe imagwirizana bwino ndi Barbell Lying Close-Grip Overhand Row pa Rack, pamene onsewa amayang'ana latissimus dorsi ndi biceps, kupititsa patsogolo mphamvu ndi kupirira kwa magulu a minofuwa kuti agwire bwino ntchito yoyendetsa.
  • The Seated Cable Row ndi njira yoyenera yochitira masewera olimbitsa thupi pamene imatsanzira mayendedwe opalasa, kuyang'ana kumbuyo kwapakati, biceps, ndi lats, zomwe zingathandize kukonza mawonekedwe ndi mphamvu zofunikira pa Barbell Lying Close-Grip Overhand Row pa Rack.

Amaxabiso angamahlekwane kanye Barbell Akugona Pafupi-Grip Overhand Row pa Rack

  • Barbell kumbuyo kulimbitsa thupi
  • Zochita za Close-Grip Overhand Row
  • Barbell Row pa Rack
  • Zochita zolimbitsa kumbuyo
  • Zolimbitsa thupi za Barbell kumbuyo
  • Close-Grip Overhand Back Row
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Njira ya Barbell Lying Row
  • Overhand Barbell Row pa Rack
  • Kuchita masewera olimbitsa thupi kumbuyo ndi barbell