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Barbell Pendlay Row

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

Asa zokubonisa:

Barbell Anapindika Pa Mzere Wonse Wogwirizira demonstration

Barbell Anapindika Pa Mzere Wonse Wogwirizira

Barbell Kugona Row pa Rack demonstration

Barbell Kugona Row pa Rack

Reverse Grip Incline Bench Row demonstration

Reverse Grip Incline Bench Row

Barbell Anapindika Pa Wide Row Plus demonstration

Barbell Anapindika Pa Wide Row Plus

Barbell Akugona Pafupi-Grip Overhand Row pa Rack demonstration

Barbell Akugona Pafupi-Grip Overhand Row pa Rack

Barbell Anapindika Pa Wide Alternate Row Plus demonstration

Barbell Anapindika Pa Wide Alternate Row Plus

Barbell Anapindika Pamwamba demonstration

Barbell Anapindika Pamwamba

Barbell Anapindika Pamwamba demonstration

Barbell Anapindika Pamwamba

Bent Over Row demonstration

Bent Over Row

Barbell Narrow Row demonstration

Barbell Narrow Row

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Barbell Pendlay Row

Barbell Pendlay Row ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi mikono, ndikuwongolera kulimba kwa thupi lonse komanso kaimidwe. Ndi yabwino kwa onyamula maweightlifters, othamanga, ndi anthu omwe akufuna kupititsa patsogolo kulimbitsa thupi kwawo komanso kupirira kwa minofu. Wina angafune kuchita izi kuti alimbikitse mphamvu za minofu, kukonza njira zonyamulira, komanso kulimbitsa thupi lapamwamba kuti achite bwino pamasewera ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Pendlay Row

Imani ndi mapazi anu motalikirana m'lifupi, pindani mawondo anu pang'ono, ndikutsamira torso yanu kutsogolo kuchokera m'chiuno mwanu, ndikusunga msana wanu mowongoka.
Gwirani kansalu kotchinga ndi kugwirizira mopitirira (manja akuyang'ana pansi), manja otalikirapo pang'ono kusiyana ndi m'lifupi mwake mapewa, ndikuchichotsa pachoyikapo.
Tsitsani belulo pansi, kenako kokerani cholumikizira chakumunsi chakumunsi ndikusunga thunthu lanu.
Pambuyo popuma pang'ono pamwamba, tsitsani barbell kubwerera kumalo oyambira pansi, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake, ndikubwereza ndondomekoyi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Barbell Pendlay Row

Mayendedwe Oyendetsedwa: Mukakweza belu, ndikofunikira kuti kayendetsedwe kake kakhale kokhazikika komanso kokhazikika. Kokani chotchinga pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu. Pewani kugwedezeka kapena kuthamangira kusuntha chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthauza kulola kuti barbell igwire pansi pambuyo pa rep iliyonse, ndikuyikokera mpaka pachifuwa chanu. Kubwereza pang'ono kungachepetse mphamvu ya masewera olimbitsa thupi komanso kungayambitse kusamvana kwa minofu.

Barbell Pendlay Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Pendlay Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Pendlay Row. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti mupeze mawonekedwe olondola ndikupewa kuvulala. Masewerawa ndi ovuta, kotero oyamba akhoza kupindula pokhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti ayang'anire zoyesayesa zawo zoyambirira. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera kulemera pamene mphamvu ndi luso zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Pendlay Row?

Incline Bench Pendlay Row: Mu mtundu uwu, mumagona pansi pa benchi yokhotakhota ndikuchita mzerewu, womwe umapangitsa kuti pakhale kupsinjika pang'ono kumunsi kumbuyo ndikulola kukoka kosiyana.
Pendlay Row yokhala ndi Resistance Band: Kusinthaku kumagwiritsa ntchito magulu otsutsa m'malo mwa barbell, zomwe zimapangitsa kuti ntchitoyi ikhale yosavuta kwa iwo omwe alibe zolemetsa zolemetsa.
Wide Grip Pendlay Row: Mtunduwu umaphatikizapo kugwira kwambiri pa barbell, zomwe zingathandize kulunjika kumtunda ndi kumbuyo kwa deltoids kwambiri.
Underhand Pendlay Row: Mukusintha uku, mumagwira chitsulocho ndi chogwirira chapansi (chogwirizira), chomwe chingathandize kulunjika pa biceps.

Izinto zokufunda ezishisa ezivumelekile Barbell Pendlay Row?

Zokoka ndizothandiza kwambiri kwa Barbell Pendlay Rows chifukwa amayang'ananso kumtunda kwa thupi, makamaka latissimus dorsi, biceps, ndi rhomboids, omwe ndi magulu omwewo a minofu omwe amayang'aniridwa ndi Pendlay Rows.
Bent Over Rows ikugwirizana ndi Barbell Pendlay Rows pamene onse amayang'ana magulu a minofu omwewo, kuphatikizapo kumbuyo, mapewa, ndi mikono, koma Bent Over Rows amachitidwa mosiyana pang'ono, zomwe zingathandize kulimbitsa minofu ndikupewa kuvulala. .

Amaxabiso angamahlekwane kanye Barbell Pendlay Row

Kulimbitsa thupi kwa Barbell Pendlay Row
Zochita za Pendlay Row kumbuyo
Barbell kumbuyo kulimbitsa thupi
Njira ya Pendlay Row
Momwe mungapangire Barbell Pendlay Row
Pendlay Row fomu kalozera
Zochita za Barbell za kumbuyo
Kuphunzitsa mphamvu Pendlay Row
Pendlay Row ndi Barbell
Kulimbitsa kumbuyo ndi Pendlay Row.