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Barbell Anapindika Pamwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMexau Karala
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior
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Ukuxhumana kwe Barbell Anapindika Pamwamba

The Barbell Bent Over Row ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu kumbuyo, kuphatikizapo lats, rhomboids, ndi misampha, komanso imagwiranso ntchito biceps ndi mapewa. Ndioyenera kwa aliyense amene akufuna kuwongolera kulimba kwa thupi lawo, kaimidwe, ndi matanthauzo a minofu. Zochita izi ndizopindulitsa makamaka kwa anthu omwe akufuna kupititsa patsogolo machitidwe awo pamasewera kapena zochitika zomwe zimafuna kumbuyo ndi mikono yamphamvu, kapena kwa iwo omwe akufuna kukonza njira zawo zonyamulira muzochita zina zonyamula zitsulo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Anapindika Pamwamba

  • Gwirani mawondo anu pang'ono ndikumangirira m'chiuno mwanu, ndikusunga msana wanu mowongoka komanso moyandikana ndi pansi.
  • Kokani chotchinga pachifuwa chanu, ndikusunga zigongono zanu ndikufinya mapewa anu pamodzi pamwamba pakuyenda.
  • Pang'onopang'ono tsitsani barbell kubwerera pamalo oyambira, mukutambasulira manja anu ndikutambasula ma lats anu.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhalabe amphamvu, okhazikika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Barbell Anapindika Pamwamba

  • **Kugwira Moyenera**: Kugwira ndi mbali ina yofunika kuiganizira. Belu lotchinga liyenera kugwiridwa ndi kugwirizira mopitilira muyeso, mokulirapo pang'ono kuposa m'lifupi mwamapewa motalikirana. Kugwira komwe kuli kocheperako kapena kotambalala kumatha kulimbitsa manja anu ndikuchepetsa mphamvu ya masewerawo.
  • **Kuyenda Koyendetsedwa**: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze belu. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala. M'malo mwake, yang'anani pa kukweza barbell pang'onopang'ono, mowongolera, kufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake.
  • **Kulemera Koyenera**: Kugwiritsa ntchito kulemera kwambiri ndi a

Barbell Anapindika Pamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Anapindika Pamwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Bent Over Row. Komabe, ndi bwino kuyamba ndi kulemera kokhoza kutha, osati kolemera kwambiri. Zochita izi ndi zabwino kwambiri pogwira minofu yam'mbuyo, koma ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kupewa kuvulala. Zitha kukhala zopindulitsa kwa oyamba kumene kukhala ndi mphunzitsi wawo kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Anapindika Pamwamba?

  • Pendlay Row: Wotchedwa Glenn Pendlay mphunzitsi wokweza zitsulo, kusintha kumeneku kumaphatikizapo kukweza zitsulo kuchokera pansi ndi rep aliyense, kusunga msana wofanana panthawi yonse yolimbitsa thupi.
  • Mzere wa Yates: Mwakusiyana uku, mumagwiritsa ntchito barbell ndikuigwira pansi ndikuyikokera m'chiuno mwanu, yomwe imayang'ana kumbuyo kumtunda ndi biceps zambiri.
  • Row Inverted: M'malo mopindika, mumadziyika nokha pansi pa barbell yokhazikika mu squat rack kapena Smith machine ndikukoka thupi lanu ku bar.
  • T-Bar Row: Kusinthaku kumagwiritsa ntchito makina a T-bar, omwe amakulolani kukweza zolemera kwambiri ndikuwongolera minofu yapakati yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Barbell Anapindika Pamwamba?

  • Kukoka ndizochita zolimbitsa thupi kwambiri ku Barbell Bent Over Rows chifukwa amayang'ana magulu a minofu omwewo, kuphatikizapo latissimus dorsi ndi biceps, koma kuchokera kumbali yosiyana, kulimbikitsa mgwirizano ndi symmetry mu kukula kwa minofu.
  • Mizere Yachingwe Yokhala Ikhoza kupititsa patsogolo ubwino wa Barbell Bent Over Rows monga momwe amayang'ananso kumbuyo kwapakati, koma amapereka kayendetsedwe koyendetsedwa bwino, kuthandiza kupititsa patsogolo mphamvu zonse ndi kupirira kwa minofu.

Amaxabiso angamahlekwane kanye Barbell Anapindika Pamwamba

  • Barbell Back Workout
  • Kuchita Zolimbitsa Thupi Pa Mzere
  • Kulimbitsa Mphamvu Kubwerera
  • Njira ya Barbell Row
  • Zochita Zomangamanga Zakumbuyo
  • Zolimbitsa Thupi za Barbell kwa Back
  • Bent Over Barbell Row Guide
  • Maphunziro a Upper Back ndi Barbell
  • Limbikitsani Mphamvu Zakumbuyo ndi Bent Over Row
  • Maphunziro a Barbell Row Back Exercise