Thumbnail for the video of exercise: Barbell Kugona Row pa Rack

Barbell Kugona 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
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Barbell Kugona Row pa Rack

The Barbell Liing Row on Rack ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yam'mbuyo, makamaka ma lats, ndikumangirira ma biceps ndi mapewa anu. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene omwe akufuna kuti apange mphamvu zoyambira mpaka zonyamulira zapamwamba zomwe cholinga chake ndi kukulitsa tanthauzo la minofu ndi kupirira. Anthu angafune kuchita izi chifukwa zimathandizira kaimidwe, zimathandizira kupewa kuvulala, komanso zimathandizira kukhala ndi chizoloŵezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Kugona Row pa Rack

  • Imani moyang'anizana ndi belu, ndiye tsamira patsogolo kuchokera m'chiuno mwanu ndikuweramitsa pang'ono m'mawondo anu ndikugwira kachitsuloko ndikugwiritsitsa kwambiri.
  • Kokani chotchinga pachifuwa chanu ndikusunga thupi lanu pamalo omwewo, ndikumakanikiza mapewa anu pamodzi pamwamba pakuyenda.
  • Gwirani malowa kwa mphindi imodzi, kenako pang'onopang'ono muchepetse barbell kubwerera kumalo oyambira, kuonetsetsa kuti muzitha kuyendetsa bwino komanso kuti musalole kuti kulemera kugwe.
  • Bwerezani izi kuti mubwereze nambala yomwe mukufuna, nthawi zonse kuonetsetsa kuti msana wanu ukhale wowongoka komanso mayendedwe anu akuyendetsedwa.

Izinto zokwenza Barbell Kugona Row pa Rack

  • Kuyenda Koyendetsedwa: Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze belu. M'malo mwake, yang'anani kugwiritsa ntchito minofu yam'mbuyo ndi yamkono kuti mukweze. Kusuntha kwapang'onopang'ono ndi kolamuliridwa kumapangitsa minofu yambiri ndikupangitsa zotsatira zabwino.
  • Pewani Kuchulukitsitsa: Cholakwika chimodzi chomwe anthu amapanga ndikuwonjezera kunenepa posachedwa. Yambani ndi kulemera komwe kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe olondola komanso kuwongolera. Pamene mphamvu zanu zikukula, pang'onopang'ono muwonjezere kulemera.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthauza kutsitsa barbell yonse

Barbell Kugona Row pa Rack Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Kugona Row pa Rack?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Lying Row pa Rack, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muphunzire mawonekedwe olondola ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira magawo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kuti muyambe kutentha ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Kugona Row pa Rack?

  • Incline Bench Barbell Row: Kusiyanaku kumaphatikizapo kugona pa benchi yokhotakhota ndikuchita mzere, zomwe zingathandize kulunjika minofu yosiyanasiyana kumbuyo kwanu.
  • Smith Machine Lying Row: Bukuli limagwiritsa ntchito makina a Smith, omwe angapereke kayendetsedwe ka kayendetsedwe kake komanso kukhazikika, makamaka kwa oyamba kumene.
  • Resistance Band Lying Row: Ngati mulibe mwayi wopeza zolemera, mutha kupanga mzere wabodza pogwiritsa ntchito gulu lotsutsa, lomwe lingasinthidwe kuti lipereke zovuta zoyenera.
  • Mzere Wogona Wamkono Umodzi: Kuti muyang'ane mbali imodzi ya nsana wanu panthawi imodzi, mutha kupanga mzere wogona wa mkono umodzi pogwiritsa ntchito barbell. Izi zingathandize kusintha kusalinganika kulikonse mu minofu yanu.

Izinto zokufunda ezishisa ezivumelekile Barbell Kugona Row pa Rack?

  • Mapull-ups amathanso kugwirizana ndi Barbell Lying Row pa Rack pamene akugwira minofu yam'mwamba yomweyi, makamaka ma lats ndi ma biceps, ndikuthandizira kulimbitsa mphamvu zogwira zomwe ndizofunikira kwambiri pochita masewera olimbitsa thupi.
  • Bent Over Rows ndi masewera enanso omwe amakwaniritsa Barbell Lying Row pa Rack, pamene amayang'ana magulu omwewo a minofu - lats, rhomboids, ndi kumbuyo kumbuyo - ndipo angathandize kupititsa patsogolo mphamvu ndi chipiriro cha minofu iyi kuti igwire bwino pamzere. masewera olimbitsa thupi.

Amaxabiso angamahlekwane kanye Barbell Kugona Row pa Rack

  • Barbell Back Exercise
  • Ling Row Workout
  • Rack Rowing ndi Barbell
  • Kulimbitsa Mphamvu Kubwerera
  • Ntchito Yomanga Minofu Yakumbuyo
  • Njira ya Barbell Liing Row
  • Gym Back Exercises
  • Maphunziro a Barbell Rack Row
  • Upper Back Workout ndi Barbell
  • Kuchita Zolimbitsa Thupi Kwa Mphamvu Zakumbuyo