Thumbnail for the video of exercise: Barbell Narrow Row

Barbell Narrow Row

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
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Barbell Narrow Row

The Barbell Narrow Row ndi ntchito yomanga mphamvu yomwe imayang'ana minofu yakumbuyo, mapewa, ndi mikono, ndikuwunika kwachiwiri pachimake. Ntchitoyi ndi yabwino kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kaimidwe, ndi matanthauzo a minofu. Pophatikizira Barbell Narrow Row muzochita zawo zolimbitsa thupi, anthu amatha kulimbitsa thupi lawo, kuthandizira kuchita bwino pamasewera ena ndi zochitika zina, komanso kukhala ndi thupi lowoneka bwino komanso losema.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Narrow Row

  • Sungani torso yanu ndikugwada pang'ono, kenaka pindani m'chiuno ndikuwongolera msana wanu kuti ukhale wofanana ndi pansi.
  • Tsopano, pamene mukusunga torso kutsogolo ndi manja pansi, kwezani barbell kumimba mwanu, kusunga zigongono pafupi ndi thupi lanu ndipo osagwiritsa ntchito manja anu kuti anyamule (mikono iyenera kunyamula kulemera kokha).
  • Mukapuma pang'ono pamalo olumikizidwa pamwamba, tsitsani pang'onopang'ono belulo kubwerera pamalo pomwe mikono yanu yatambasulidwa ndipo ma lats atatambasulidwa.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Barbell Narrow Row

  • Grip ndi Elbow Position: Gwirani barbell ndikugwira mopapatiza, manja okulirapo pang'ono kuposa m'chiuno mwanu. Mukakokera chotchinga ku thupi lanu, zigongono zanu ziyenera kukhala pafupi ndi mbali zanu ndikulozera chammbuyo, osati kunja. Awa ndi malo oyenera pamzere wopapatiza ndipo amathandiza kulunjika minofu yanu yam'mbuyo bwino.
  • Mayendedwe Oyendetsedwa: Osathamangira masewera olimbitsa thupi. Kwezani ndi kutsitsa barbell pang'onopang'ono komanso mowongolera. Izi sizimangothandiza kugwirizanitsa minofu yanu bwino komanso zimachepetsa chiopsezo cha kuvulala. Ndi kulakwitsa wamba kugwiritsa ntchito mphamvu kukweza kulemera, koma izi zingachititse osauka mawonekedwe ndi

Barbell Narrow Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Narrow Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Narrow Row, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimakhalanso zothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Narrow Row?

  • Row Inverted: Kusiyanaku kumaphatikizapo kupachikidwa pansi pa kapamwamba kokhazikika ndikukokera thupi lanu mmwamba momwemo, zomwe zimakhudzanso pakatikati ndi thupi lanu.
  • Seated Cable Row: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, omwe amapereka kukana kosasinthasintha pamayendedwe onse, ndikukulolani kuti musinthe kulemera kwake mosavuta.
  • Single-Arm Dumbbell Row: Kusiyanaku kumaphatikizapo kukokera dumbbell m'chifuwa chanu mutapindika, ndikudzipatula mbali imodzi ya thupi lanu nthawi imodzi.
  • T-Bar Row: Kusinthaku kumagwiritsa ntchito makina a T-bar, kukulolani kuti mukoke kulemera kolemera pachifuwa chanu ndikusunga malo okhazikika.

Izinto zokufunda ezishisa ezivumelekile Barbell Narrow Row?

  • Kukoka ndi masewera ena omwe amakwaniritsa Mizere Yopapatiza ya Barbell pamene onse amayang'ana mphamvu zakumtunda kwa thupi, makamaka minofu yakumbuyo ndi mikono, kukulitsa mphamvu yanu yokoka.
  • Lat Pulldowns imathandizanso kwambiri ku Barbell Narrow Rows pamene ikuyang'ana minofu ya latissimus dorsi kumbuyo, yomwe imagwiritsidwanso ntchito panthawi yoyendetsa masewera olimbitsa thupi, motero kumapangitsa kuti thupi lanu likhale ndi mphamvu komanso kupirira.

Amaxabiso angamahlekwane kanye Barbell Narrow Row

  • Barbell Back Exercise
  • Ntchito ya Barbell Row
  • Narrow Row Barbell Training
  • Kuchita masewera olimbitsa thupi kumbuyo ndi Barbell
  • Barbell Narrow Row Technique
  • Back Muscle Building ndi Barbell
  • Barbell Row for Back
  • Zolimbitsa Thupi Zopapatiza
  • Barbell Workout for Back
  • Kuphunzitsa Mphamvu Barbell Yopapatiza Row