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Barbell Anapindika Pa Wide Row Plus

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 Wide Row Plus

Barbell Bent Over Wide Row Plus ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu yam'mbuyo, kuphatikizapo lats, rhomboids, ndi misampha, komanso imagwira biceps ndi mapewa. Zochita izi ndizoyenera kwa oyamba kumene komanso ochita masewera olimbitsa thupi apamwamba, omwe amapereka mitundu yosiyanasiyana kuti athe kutengera magawo osiyanasiyana olimbitsa thupi. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumatha kukulitsa mphamvu yakumtunda kwa thupi, kusintha kaimidwe, ndikuthandizira kukulitsa msana wamphamvu, wodziwika bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Anapindika Pa Wide Row Plus

  • Gwirani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu, osati m'chiuno mwanu, mpaka torso yanu ili pafupi kufanana ndi pansi, ndikusunga msana wanu molunjika.
  • Kokani chotchinga mmwamba cha pachifuwa chanu, kukulitsa zigongono zanu ndikufinya mapewa anu palimodzi.
  • Gwirani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono barbell kubwerera kumalo oyambira.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi msana wowongoka komanso pachimake panthawi yonse yolimbitsa thupi.

Izinto zokwenza Barbell Anapindika Pa Wide Row Plus

  • Yang'anirani Mayendedwe Anu: Pewani mayendedwe onjenjemera kapena othamanga chifukwa angayambitse kuvulala. M'malo mwake, yang'anani pakukwera pang'onopang'ono, koyendetsedwa bwino, komanso kutsika koyendetsedwa mofanana. Izi sizidzangoteteza kuvulala komanso kukulitsa mphamvu ya masewera olimbitsa thupi mwa kugwirizanitsa minofu yanu panthawi yonseyi.
  • Kugwira Moyenera: Onetsetsani kuti mwagwira kwambiri pa barbell, yokulirapo kuposa m'lifupi mwake. Izi zidzakuthandizani kugwirizanitsa minofu yoyenera ndikupewa kupsinjika pamanja ndi mapewa anu.
  • Pewani Kuchulukitsitsa: Kulakwitsa kwina kofala ndikukweza barbell ndikulemera kwambiri. Ndi bwino kuyamba ndi kulemera kopepuka ndikuchita masewera olimbitsa thupi moyenera, kenako pang'onopang'ono

Barbell Anapindika Pa Wide Row Plus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Anapindika Pa Wide Row Plus?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Bent Over Wide Row Plus, koma ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kutha. Zochita izi zimafuna mawonekedwe abwino kuti ateteze kuvulala ndikukulitsa zotsatira. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu ndi mphamvu zawo zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Anapindika Pa Wide Row Plus?

  • Row Inverted: Mtunduwu umagwiritsa ntchito makina a Smith kapena bar mu choyikapo mphamvu, pomwe mumakokera thupi lanu kupita ku bar m'malo mokweza zolemetsa kwa inu.
  • Single Arm Bent Over Row: Izi zimachitika ndi mkono umodzi panthawi, pogwiritsa ntchito dumbbell kapena kettlebell, zomwe zingathandize kuyang'ana magulu a minofu pawokha ndikuwongolera kusalinganika kulikonse.
  • Mzere wa T-Bar: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a T-bar, omwe amayang'ana minofu yomweyi koma ndikugwirana kosiyana ndi ngodya, kumapereka vuto lapadera kwa minofu.
  • Seated Cable Row: Kusiyanasiyana kumeneku kumachitika pamakina okhala ndi chingwe, omwe amapereka kukangana kosalekeza panthawi yonse yoyenda ndipo kumatha kukhala kosavuta kumunsi kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Barbell Anapindika Pa Wide Row Plus?

  • Zokoka: Zokoka ndizothandizira kwambiri kwa Barbell Bent Over Wide Row Plus pamene onse amagwira ntchito pamtunda wapamwamba wa thupi, makamaka kumbuyo ndi biceps, kupititsa patsogolo mphamvu ndi kupirira kwa minofuyi kuti igwire bwino ntchito.
  • Mizere Yachingwe Yokhala: Mizere yazingwe yokhalamo imakhala yopindulitsa pakuphatikizana kwa Barbell Bent Over Wide Row Plus popeza onse amayang'ana magulu a minofu omwewo - ma lats, ma rhomboid, ndi misampha, zomwe zimathandiza kupanga msana wamphamvu komanso womveka bwino.

Amaxabiso angamahlekwane kanye Barbell Anapindika Pa Wide Row Plus

  • Kuchita masewera olimbitsa thupi kwa Barbell
  • Kulimbitsa thupi kwa Wide Row Plus
  • Kupindika Pamwamba pa Barbell Row
  • Kulimbitsa minofu yakumbuyo
  • Kulimbitsa thupi kwa Barbell kwa msana
  • Kuchita masewera olimbitsa thupi opalasa
  • Njira ya Bent Over Wide Row
  • Zochita za Barbell za kumbuyo
  • Wide Row Plus yokhala ndi Barbell
  • Barbell Akupindika Pamwamba pa masewera olimbitsa thupi