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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 masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo kwanu, kwinaku mukugwiranso ntchito ma biceps ndi mapewa anu, zomwe zimathandizira kukulitsa mphamvu ndi kaimidwe. Zabwino kwa okonda masewera olimbitsa thupi pamlingo uliwonse, kuyambira oyamba kumene mpaka apamwamba, zitha kupindulitsa makamaka anthu omwe akufuna kukulitsa mphamvu zawo zakumtunda komanso kutanthauzira kwaminofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kukhala olimba, kupititsa patsogolo masewera olimbitsa thupi, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Anapindika Pamwamba

  • Phimbani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu mpaka torso yanu ili pafupi kufanana ndi pansi, kuonetsetsa kuti msana wanu ukhale wowongoka.
  • Kokani chotchinga pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi pamwamba pakuyenda.
  • Pang'onopang'ono tsitsani barbell kubwerera kumalo oyambira, tambasulani manja anu ndi kutambasula minofu yanu yam'mbuyo.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna cha reps, nthawi zonse kuyang'anira barbell ndikusunga msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Barbell Anapindika Pamwamba

  • Pewani Kuthamanga: Ndikofunikira kubwereza pang'onopang'ono komanso mowongolera. Kuthamanga mothamanga kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungatheke.
  • Osazungulira Msana Wanu: Anthu ambiri amakonda kuzungulira msana wawo akamachita izi, zomwe zingayambitse kuvulala kwam'mbuyo. Sungani msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi.
  • Gwirani Ntchito Yanu: Kulakwitsa kwina kofala ndikusagwiritsa ntchito bwino pachimake panthawiyi. Sungani abs wanu

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, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi munthu wodziwa zokweza masikelo, monga mphunzitsi, kuti ayang'ane ndikuwongolera mawonekedwe anu ngati kuli kofunikira. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutenthedwa ndikuyamba kulemera pang'onopang'ono pamene mphamvu ikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Anapindika Pamwamba?

  • Row Inverted: Mukusintha uku, mumagwiritsa ntchito kulemera kwa thupi lanu ngati kukana ndikudzikokera nokha pa barbell yomwe imakhazikika pamlingo wapamwamba.
  • Pendlay Row: Wotchulidwa pambuyo pa mphunzitsi wokweza zitsulo Glenn Pendlay, kusiyana kumeneku kumaphatikizapo kukweza barbell kuchokera pansi kupita pachifuwa chanu mukuyenda mowonjezereka.
  • Mzere wa Yates: Kusintha kumeneku, komwe kumatchedwa Dorian Yates womanga thupi, kumakhudza kaimidwe kowongoka komanso kugwira pansi pa barbell.
  • Mzere wa T-Bar: Pakusintha uku, mumagwiritsa ntchito makina a T-bar kapena chotchinga choyikidwa pachomangira chapamtunda, ndikukweza chogwiriziracho ndi chogwirira chapafupi.

Izinto zokufunda ezishisa ezivumelekile Barbell Anapindika Pamwamba?

  • Kukoka ndi ntchito ina yomwe imathandizira Barbell Bent Over Rows, pamene imayang'ana minofu yomwe ili pamwamba pa thupi, kuphatikizapo latissimus dorsi, biceps, ndi rhomboids, zomwe zimathandiza kupititsa patsogolo mphamvu zonse zammbuyo ndi kukhazikika.
  • Seated Cable Rows ingathenso kuthandizira Barbell Bent Over Rows, pamene imayang'ana minofu yapakati kumbuyo, kupititsa patsogolo kupirira kwa minofu ndi kusinthasintha, zomwe zimapangitsa kuti ntchito ikhale yabwino komanso mawonekedwe pa Bent Over Rows.

Amaxabiso angamahlekwane kanye Barbell Anapindika Pamwamba

  • Barbell Back Workout
  • Kuchita Zolimbitsa Thupi Pa Mzere
  • Maphunziro a Barbell Row
  • Kulimbitsa Mphamvu Kubwerera
  • Kuchita Zolimbitsa Thupi Zakumbuyo ndi Barbell
  • Njira ya Barbell Yopindika Pamwamba pa Row
  • Momwe mungapangire Barbell Kupindika Pamizere
  • Zolimbitsa Thupi za Barbell kwa Back
  • Kuchita Zolimbitsa Thupi Kumbuyo
  • Kuphunzitsa Minofu Yobwerera ndi Barbell