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Barbell Anapindika Pa Mzere Wonse Wogwirizira

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 Anapindika Pa Mzere Wonse Wogwirizira

The Barbell Bent Over Wide Grip Row ndi ntchito yolimbitsa mphamvu yomwe imayang'ana makamaka minofu ya kumbuyo, kuphatikizapo latissimus dorsi, rhomboids, ndi trapezius. Ndioyenera kwa anthu omwe ali pamlingo wapakati mpaka wapamwamba kwambiri omwe akufuna kupititsa patsogolo mphamvu ndi kaimidwe kawo. Zochita izi ndizopindulitsa kwambiri chifukwa sizimangowonjezera kutanthauzira kwa minofu ndi kupirira, komanso zimalimbikitsa kugwirizanitsa bwino kwa thupi ndikugwira ntchito pazochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Anapindika Pa Mzere Wonse Wogwirizira

  • Gwirani mawondo anu pang'ono ndikumangirira m'chiuno, ndikusunga msana wanu molunjika, mpaka torso yanu ili pafupi kufanana ndi pansi.
  • Kokani chotchinga mmwamba chakuchifuwa chanu, kukulitsa zigongono zanu ndikufinya mapewa anu pamodzi pamwamba pakuyenda.
  • Pang'onopang'ono tsitsani barbell mpaka pomwe mukuyambira, mukutambasula manja anu ndikumva kutambasula m'ma lats anu.
  • Bwerezani kusuntha kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Barbell Anapindika Pa Mzere Wonse Wogwirizira

  • Mayendedwe Olamuliridwa: Pewani mayendedwe onjenjemera kapena othamanga. Kokani chotchinga chakumtunda chakumtunda ndikuyika zigono zanu pafupi ndi thupi lanu. Onetsetsani kuti mufinya minofu yanu yam'mbuyo pamwamba pa kayendetsedwe kake. Tsitsani barbell pang'onopang'ono komanso mwadongosolo mpaka pomwe poyambira.
  • Sungani Msana Wanu Wowongoka: Chimodzi mwa zolakwika zomwe wamba ndikuzungulira kumbuyo panthawi yochita masewera olimbitsa thupi. Izi zingayambitse kuvulala kwa msana. Nthawi zonse sungani msana wanu molunjika ndikufanana ndi pansi.
  • Osagwiritsa Ntchito Kulemera Kwambiri: Kugwiritsa ntchito kulemera kwakukulu kungayambitse mawonekedwe osayenera, omwe amachepetsa mphamvu ya

Barbell Anapindika Pa Mzere Wonse Wogwirizira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Anapindika Pa Mzere Wonse Wogwirizira?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Bent Over Wide Grip Row, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire kuti njira yoyenera ikugwiritsidwa ntchito. Zochita izi zimalimbana ndi minofu yakumbuyo, komanso imakhudzanso ma biceps ndi mapewa, kotero mawonekedwe oyenera ndi ofunikira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Anapindika Pa Mzere Wonse Wogwirizira?

  • Mzere wa T-Bar: Zochitazi zimagwiritsa ntchito makina a T-Bar, pomwe mumayima pamwamba pa bala, kugwada m'chiuno, ndi kukokera chingwe chakuchifuwa chanu, ndikugwirizanitsa magulu a minofu omwewo mosiyana.
  • Seated Cable Row: Kusinthaku kumachitika pamakina okhala ndi chingwe, pomwe mumakoka chingwe kulowera thupi lanu, ndikusunga msana wanu molunjika ndikufinya mapewa anu.
  • Row Inverted: Kuchita masewera olimbitsa thupi kumaphatikizapo kudziyika nokha pansi pa barbell mu squat rack, ndi kukoka chifuwa chanu ku bar, ndikugwira minofu yam'mbuyo.
  • Single-Arm Band Row: Kusinthaku kumagwiritsa ntchito gulu lolimba lomwe limakhazikika patsogolo panu, ndipo mumakokera gululo ku thupi lanu ndi mkono umodzi panthawi, kulola.

Izinto zokufunda ezishisa ezivumelekile Barbell Anapindika Pa Mzere Wonse Wogwirizira?

  • Kukoka: Kukoka kumagwira ntchito m'magulu a minofu omwewo monga Barbell Bent Over Wide Grip Rows, makamaka latissimus dorsi, rhomboids, ndi trapezius, potero kumawonjezera mphamvu zammbuyo ndi kutanthauzira kwa minofu.
  • Mizere Yachingwe Yokhala: Mofanana ndi Barbell Bent Over Wide Grip Rows, Seated Cable Rows imayang'ana minofu kumbuyo kwanu, makamaka latissimus dorsi ndi rhomboids, kupititsa patsogolo mphamvu zanu zokoka ndi kulimbitsa minofu.

Amaxabiso angamahlekwane kanye Barbell Anapindika Pa Mzere Wonse Wogwirizira

  • Barbell Back Exercise
  • Kulimbitsa Thupi Lonse la Grip Row
  • Maphunziro a Bent Over Row
  • Kulimbitsa Mphamvu Kubwerera
  • Barbell Row kwa Minofu Yakumbuyo
  • Wide Grip Back Workout
  • Njira ya Barbell Yopindika Pamwamba pa Row
  • Kubwereranso Kulimbitsa Thupi ndi Barbell
  • Wide Grip Barbell Row
  • Maphunziro Olimbitsa Thupi Opindika Pamwamba