Thumbnail for the video of exercise: Barbell Upright Row

Barbell Upright Row

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMexau Karala
Imimiselo eqhaphoDeltoid Lateral
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Barbell Upright Row

The Barbell Upright Row ndi masewera olimbitsa thupi omwe amayang'ana mapewa, misampha, ndi kumtunda kumbuyo, zomwe zimapangitsa kuti zikhale zabwino kwa anthu omwe akuyang'ana kuti awonjezere mphamvu zawo zam'mwamba ndi mawonekedwe awo. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa champhamvu yake yosinthika posintha kulemera kwake. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera kutanthauzira kwa minofu ndikuwonjezera mphamvu za thupi lonse, komanso kumapangitsa kuti thupi likhale lolimba, kuthandizira zochitika za tsiku ndi tsiku ndi masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Upright Row

  • Gwiritsani ntchito mapewa anu akumbali kuti mukweze kapamwamba, kukweza mawondo anu mmwamba ndi kumbali. Sungani bala pafupi ndi thupi lanu pamene mukuikweza.
  • Pitirizani kukweza kapamwamba mpaka itakhudza chibwano chanu. Mawondo anu ayenera kuyendetsa kuyenda, ndipo nthawi zonse azikhala okwera kuposa manja anu.
  • Imani kwa sekondi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono barbell kubwerera kumalo oyambira.
  • Bwerezani zolimbitsa thupi za kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Barbell Upright Row

  • **Kuyimilira Koyenera kwa Chigongono**: Mukamakweza mipiringidzo, zigongono zanu ziyenera kukhala zazitali kuposa manja anu. Izi zimatsimikizira kuti mapewa anu akugwira ntchito zambiri. Ngati manja anu ali okwera kuposa zigongono zanu, mwina mumagwiritsa ntchito minofu yambiri ya mkono wanu, zomwe zimalepheretsa cholinga cha masewerawo.
  • **Kuyenda Koyendetsedwa**: Pewani mayendedwe onjenjemera kapena othamanga. M'malo mwake, kwezani barbell pang'onopang'ono komanso mowongolera. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimawonjezera mphamvu ya masewera olimbitsa thupi mwa kusunga minofu yanu pansi pa zovuta kwa nthawi yaitali.
  • **Pewani Kugwiritsa Ntchito Kulemera Kwambiri **: Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kwambiri, zomwe zingayambitse maonekedwe osauka ndi kuvulala komwe kungatheke. Yambani ndi

Barbell Upright Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Upright Row?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell Upright Row. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe ndi njira yoyenera, kuchepetsa chiopsezo chovulala. Ndibwinonso kukhala ndi munthu wodziwa zambiri, monga mphunzitsi, kuti aziyang'anira ndi kutsogolera ndondomekoyi kuti atsimikizire kuti ntchitoyo yachitika molondola. Ngati kusapeza kulikonse kapena kupweteka kumamveka, makamaka m'dera la mapewa, ndibwino kuti muyime ndikufunsana ndi katswiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Upright Row?

  • Kusiyanasiyana kwa EZ Bar Upright Row kumagwiritsa ntchito EZ curl bar, yomwe imatha kuchepetsa kupsinjika pamikono yanu ndikulola kuti dzanja lanu likhale lachilengedwe.
  • The Cable Upright Row ndi kusiyana kwina, pogwiritsa ntchito makina opangira chingwe kuti athe kukana, omwe angapereke kusagwirizana kowonjezereka panthawi yonseyi.
  • The Smith Machine Upright Row ndi kusiyana komwe mumagwiritsa ntchito makina opangira zitsulo, kupereka kukhazikika komanso kuwongolera kuyenda.
  • Single-Arm Upright Row ndi masewera olimbitsa thupi omwe mumapanga mzere ndi mkono umodzi panthawi, zomwe zingathandize kuthana ndi kusalinganika kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Barbell Upright Row?

  • The Overhead Barbell Press imathandizira Mzere Wowongoka wa Barbell pogwiritsira ntchito anterior deltoids ndi trapezius minofu, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito m'mizere yowongoka, motero imapangitsa kuti mapewa akhale olimba komanso okhazikika.
  • Mtsinje wa Barbell Wokwera umakwaniritsa Mzere Wowongoka wa Barbell pamene umalunjika kumbuyo kwa deltoids ndi rhomboids, kupereka mapewa okhudzana ndi mapewa ndi kumtunda kumbuyo komwe kumathandiza kulinganiza ntchito ya minofu yam'mbuyo yopangidwa ndi mzere wowongoka.

Amaxabiso angamahlekwane kanye Barbell Upright Row

  • Kulimbitsa Mapewa kwa Barbell
  • Kuchita Zolimbitsa Mzere Wowongoka
  • Njira ya Barbell Upright Row
  • Masewero Olimbitsa Mapewa
  • Barbell Workout ya Mapewa
  • Upangiri wa Fomu Yowongoka
  • Momwe mungapangire Barbell Upright Row
  • Masewera Opalasa Mowongoka
  • Mzere wa Barbell wa Mapewa Minofu
  • Maphunziro a Barbell Upright Row