Bent Over Row
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Ukuxhumana kwe Bent Over Row
The Bent Over Row ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu kumbuyo, kuphatikizapo latissimus dorsi ndi rhomboids, komanso imagwiranso ntchito biceps ndi mapewa. Ndizoyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zakumtunda ndi kaimidwe. Anthu angasankhe izi kuti zikhale zogwira mtima popititsa patsogolo kutanthauzira kwa minofu, kulimbikitsa kaimidwe kabwino, komanso kufunikira kwake mumayendedwe a tsiku ndi tsiku.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Bent Over Row
- Gonamirani m'chiuno ndikuwongola msana wanu, mpaka torso yanu ili pafupi kufanana ndi pansi.
- Gwirani ma dumbbells kutalika kwa mkono pansi pa mapewa anu ndi manja anu kuyang'anizana.
- Kokani ma dumbbells ku chifuwa chanu poweramitsa zigongono zanu ndikufinya mapewa anu pamodzi.
- Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambira, ndikumaliza kubwereza kamodzi. Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Bent Over Row
- **Kugwira Moyenera**: Gwirani mabelu otchinga kapena ma dumbbell ndi manja anu otalikirapo kuposa m'lifupi mwake mapewa. Kulakwitsa kofala ndiko kugwira mokulirapo kapena kupapatiza kwambiri, zomwe zimatha kuchepetsa kusuntha komanso kuchita bwino kwa masewera olimbitsa thupi.
- **Mayendedwe Oyendetsedwa**: Kokani zotchingira kapena ma dumbbell molunjika pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu. Finyani mapewa anu pamodzi pamwamba pa kuyenda. Tsitsani zolemetsa mmbuyo ndikuwongolera. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze zolemera, chifukwa izi zikhoza kuwonjezera chiopsezo cha kuvulala ndikuchepetsa mphamvu ya
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 munthu wodziwa zolimbitsa thupi, monga mphunzitsi waumwini, kuyang'ana ndi kupereka ndemanga pa fomu yanu. Pang'onopang'ono onjezerani kulemera pamene mphamvu zanu ndi mawonekedwe anu zikuyenda bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Bent Over Row?
- Row Inverted: Izi zimachitika podziyika nokha pansi pa barbell yomwe imakhazikika pamtunda wina, kenako kukoka chifuwa chanu ku bar.
- Pendlay Row: Wotchulidwa pambuyo pa mphunzitsi wokweza zitsulo Glenn Pendlay, Baibuloli likuphatikizapo kukweza belu kuchokera pansi kupita pachifuwa chanu mopindika.
- Mzere wa Yates: Wotchuka ndi womanga thupi a Dorian Yates, kusinthaku kumakhudza momwe thupi limakhalira mowongoka komanso kugwira mobwerera kumbuyo pa barbell.
- Seated Cable Row: Izi zimachitika pamakina okhala ndi chingwe, pomwe mumakoka chingwe cholemera thupi lanu ndikuwongoka msana wanu.
Izinto zokufunda ezishisa ezivumelekile Bent Over Row?
- Zokoka zimatha kuthandizira Bent Over Rows poyang'ana mphamvu yapamwamba ya thupi, makamaka ikuyang'ana latissimus dorsi (minofu yayikulu yam'mbuyo), yomwe ingapangitse mphamvu yokoka yofunikira pa Bent Over Rows.
- Seated Cable Rows ndi masewera enanso omwe amalumikizana bwino ndi Bent Over Rows pomwe amalozeranso minofu yakumbuyo, makamaka kumbuyo kwapakati, ndikuthandizira kukonza kaimidwe ndi kukhazikika, zomwe ndizofunikira kwambiri popanga Bent Over Rows moyenera.
Amaxabiso angamahlekwane kanye Bent Over Row
- Barbell Anapindika Pamwamba
- Zochita Zolimbitsa Msana
- Kukweza Zolemera kwa Minofu Yakumbuyo
- Kuchita masewera olimbitsa thupi a Bent Over Row
- Zochita Zolimbitsa Thupi za Barbell
- Back Muscle Building Workout
- Barbell Back Training
- Kulimbitsa Mphamvu Kubwerera
- Masewera olimbitsa thupi a Back
- Advanced Back Workouts ndi Barbell