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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
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Ukuxhumana kwe Barbell Upright Row

The Barbell Upright Row ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri mapewa ndi kumtunda kumbuyo, komanso kuchita biceps ndi misampha. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zam'thupi ndi kaimidwe. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti zikhale zogwira mtima popititsa patsogolo kuyenda kwa mapewa, kulimbikitsa kukula kwa minofu, ndi kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Upright Row

  • Sungani msana wanu mowongoka ndikukokera chingwe chakumbuyo chakuchibwano chanu, kutsogolera ndi zigono zanu ndikusunga kampando pafupi ndi thupi lanu.
  • Imani kaye pang'ono pamene belu lotchinga lifika pansi pa chibwano chanu.
  • Pang'onopang'ono tsitsani barbell mpaka pomwe mumayambira kuti mumalize kubwereza kamodzi.
  • Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mayendedwe anu azikhala owongolera komanso olondola panthawi yonse yolimbitsa thupi.

Izinto zokwenza Barbell Upright Row

  • **Mayendedwe Olamuliridwa**: Mukakweza belu, onetsetsani kuti mwachita pang'onopang'ono komanso molamulidwa. Kulakwitsa kofala ndikugwedeza barbell mmwamba mwachangu, zomwe sizimangochepetsa mphamvu ya masewera olimbitsa thupi komanso zimatha kuvulaza. M'malo mwake, kwezani barbell pachifuwa chanu pang'onopang'ono, gwirani kwa mphindi imodzi, ndiyeno muchepetse pang'onopang'ono.
  • ** Malo a Elbows **: Sungani zigono zanu pamwamba pa manja anu nthawi zonse. Izi zikutanthauza kuti pamene mukukweza barbell, zigongono zanu ziyenera kutsogolera njira ndikukhala pamwamba kuposa manja anu. Izi zidzatsimikizira kuti mukuloza minofu yoyenera osati kupanikizika mosayenera pamanja.
  • **Pewani

Barbell Upright Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Upright Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Upright Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire luso lolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati zimabweretsa ululu kapena zopweteka, ziyenera kuimitsidwa mwamsanga ndipo katswiri wa zaumoyo ayenera kufunsidwa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Upright Row?

  • Mzere Wowongoka Wamkono Umodzi: Kusiyanaku kumayang'ana pa mkono umodzi panthawi imodzi, pogwiritsa ntchito dumbbell kapena makina a chingwe, omwe angathandize kuthana ndi vuto lililonse la minofu.
  • Wide-Grip Upright Row: Mwakusiyana uku, mumagwiritsa ntchito barbell ndikugwira mokulirapo, zomwe zimatha kutsindika kwambiri pamapewa anu.
  • Smith Machine Upright Row: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso kukulolani kuti muyang'ane kwambiri pa kayendetsedwe kakukweza.
  • Mzere Wowongoka Wachingwe: Kusiyanaku kumagwiritsa ntchito makina a chingwe, omwe amapereka kukangana kosalekeza panthawi yonse ya kayendetsedwe kake, zomwe zingayambitse kuwonjezereka kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Barbell Upright Row?

  • Kukweza Kwambiri: Kukweza Kwambiri Kumagwiranso ntchito deltoids ndi minofu yam'mbuyo yam'mbuyo, yofanana ndi Barbell Upright Row, kupereka masewera olimbitsa thupi komanso kulimbikitsa kukula kwa minofu yofanana.
  • Bent Over Row: Ntchitoyi imathandizira Barbell Upright Row poyang'ana magulu a minofu omwewo koma mosiyana, motero amapereka ntchito yokwanira ya kumtunda kwa msana ndi mapewa.

Amaxabiso angamahlekwane kanye Barbell Upright Row

  • Zochita Zolimbitsa Thupi za Barbell
  • Kulimbitsa Mzere Wowongoka
  • Kuphunzitsa Mphamvu kwa Mapewa
  • Njira ya Barbell Upright Row
  • Zochita Zomanga Mapewa
  • Mzere wa Barbell wa Minofu Yamapewa
  • Maphunziro a Upright Barbell Row
  • Mapewa Toning ndi Barbell
  • Momwe mungapangire Barbell Upright Rows
  • Zolimbitsa Thupi za Barbell za Mapewa Amphamvu