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Bent Over Row

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.

IdivayisiMigergo

Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Asa zokubonisa:

One Arm Row demonstration

One Arm Row

Dumbbell One Arm Bent-over Row demonstration

Dumbbell One Arm Bent-over Row

Mzere Wopindika Mkono Umodzi demonstration

Mzere Wopindika Mkono Umodzi

Dumbbell Yopindika Pamwamba demonstration

Dumbbell Yopindika Pamwamba

Dumbbell Reverse Grip Row demonstration

Dumbbell Reverse Grip Row

Kunama Kumbuyo Delt Row demonstration

Kunama Kumbuyo Delt Row

Palm Rotational Bent Over Row demonstration

Palm Rotational Bent Over Row

Reverse Grip Incline Bench Two Arm Row demonstration

Reverse Grip Incline Bench Two Arm Row

Dumbbell Hammer Grip Incline Bench Awiri Arm Row demonstration

Dumbbell Hammer Grip Incline Bench Awiri Arm Row

Dumbbell Imatsogozedwa ku Neutral Grip Row demonstration

Dumbbell Imatsogozedwa ku Neutral Grip Row

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Bent Over Row

The Bent Over Row ndi ntchito yomanga mphamvu makamaka yomwe imayang'ana minofu kumbuyo, kuphatikizapo latissimus dorsi, rhomboids, ndi trapezius, komanso imagwiritsa ntchito biceps ndi mapewa. Kulimbitsa thupi kumeneku ndi koyenera kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka apamwamba, chifukwa amatha kusinthidwa malinga ndi mphamvu ndi kulimba kwamunthu payekha. Anthu angafune kuphatikiza Bent Over Row m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kupititsa patsogolo chithandizo cha postural, ndi kuthandizira mayendedwe a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bent Over Row

Pindani kutsogolo m'chiuno mwanu kuti chifuwa chanu chitsamire patsogolo pamapazi anu, sungani msana wanu mowongoka kotero kuti ukhale wofanana ndi pansi.
Gwirani ma dumbbells akulendewera patsogolo panu, manja anu atatambasula.
Ndi zigono zanu pafupi ndi thupi lanu, kokerani ma dumbbells mmwamba ku chifuwa chanu, ndikufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake.
Pang'onopang'ono tsitsani zolemerazo kubwerera kumalo oyambira, kusunga ulamuliro panthawi yonse yoyendayenda, ndikubwereza chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Bent Over Row

**Pewani Kulimbitsa Khosi Lanu:** Kulakwitsa kofala komwe anthu amapanga ndiko kukamitsa khosi lawo poyang'ana m'mwamba pochita masewera olimbitsa thupi. M'malo mwake, sungani khosi lanu m'malo osalowerera ndale mwa kuyang'ana pansi. Izi zingathandize kupewa zovuta zosafunikira komanso kuvulala komwe kungachitike.
**Osathamangira Kuyenda:** Kulakwitsa kwina kofala ndikuthamanga masewera olimbitsa thupi, zomwe zingayambitse mawonekedwe osayenera komanso kusagwira bwino kwa minofu. Ndikofunikira kuchita masewera olimbitsa thupi pang'onopang'ono komanso mowongolera, kuyang'ana kwambiri kugunda kwa minofu ndi kupumula

Bent Over Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bent Over Row?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Bent Over Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira masewerowa kuti atsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bent Over Row?

Row Inverted: Awa ndi masewera olimbitsa thupi omwe mumadzikokera mpaka pa bala, kuyang'ana kwambiri minofu yomweyi koma mosiyana pang'ono.
Pendlay Row: Wotchulidwa pambuyo pa mphunzitsi wokweza zitsulo Glenn Pendlay, kusiyana kumeneku kumaphatikizapo kukweza barbell kuchoka pamalo akufa pansi, kugwira ntchito minofu yanu mosiyana pang'ono.
Seated Cable Row: Kusinthaku kumagwiritsa ntchito makina a chingwe, kukulolani kuti musinthe kulemera kwake mosavuta ndikuyang'ana mawonekedwe anu.
Mzere wa T-Bar: Kusinthaku kumaphatikizapo kugwiritsa ntchito makina apadera a T-bar, omwe amakulolani kukweza zolemera kwambiri ndikulunjika kumtunda kwanu ndikumangirira bwino.

Izinto zokufunda ezishisa ezivumelekile Bent Over Row?

Kukoka kumaphatikizanso ndi Bent Over Rows pamene onse awiri akugwira latissimus dorsi (lats), rhomboids, ndi trapezius minofu, kulimbikitsa thupi lamphamvu komanso lodziwika bwino lapamwamba.
Seated Cable Rows ndi masewera enanso omwe amakwaniritsa Bent Over Rows, popeza onse amayang'ana kulimbikitsa kumbuyo kwapakati, ma biceps, ndi lats, kumathandizira kukonza kaimidwe kanu ndi mawonekedwe opalasa.

Amaxabiso angamahlekwane kanye Bent Over Row

Dumbbell Yopindika Pamwamba
Zochita Zolimbitsa Msana
Dumbbell Back Workouts
Bent Over Row Technique
Momwe Mungapangire Bent Over Row
Zochita za Dumbbell for Back
Zochita Zomangamanga Zakumbuyo
Fomu Yopindika Pamzere
Maphunziro Kunenepa kwa Back
Malangizo Olimbitsa Mzere wa Dumbbell