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Dumbbell Incline Row

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMexau Karala
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior
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Ukuxhumana kwe Dumbbell Incline Row

Dumbbell Incline Row ndi masewera olimbitsa thupi omwe amapangidwa kuti azitha kuyang'ana ndikuwongolera minofu yakumbuyo, mapewa, ndi ma biceps. Ndi yoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuphatikiza omwe akufuna kuwongolera kaimidwe kawo, kulimbitsa thupi lapamwamba, kapena kupititsa patsogolo luso lawo pamasewera omwe amafunikira minofu yamphamvu yamsana ndi mapewa. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kuwonjezera tanthauzo la minofu, kuwongolera kukhazikika kwa thupi, komanso kulimbikitsa mphamvu zogwirira ntchito zonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Incline Row

  • Mikono yanu ikhale yolunjika pansi, zikhato zikuyang'anizana, ndipo phazi lanu likhale lathyathyathya pansi kuti mugwirizane.
  • Kokani ma dumbbell m'chifuwa chanu poweramitsa zigongono zanu ndikufinya mapewa anu palimodzi, ndikusunga zigono zanu pafupi ndi thupi lanu.
  • Gwirani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono ma dumbbells kubwerera kumalo oyambira.
  • Bwerezani izi kuti mubwereze nambala yomwe mukufuna, ndikuwonetsetsa kuti mumayang'anira ma dumbbells mumayendedwe onse.

Izinto zokwenza Dumbbell Incline Row

  • Mawonekedwe Oyenera: Sungani chifuwa chanu mwamphamvu pa benchi panthawi yochita masewera olimbitsa thupi. Izi zimathandiza kudzipatula minofu kumbuyo kwanu ndi mapewa, kupanga masewera olimbitsa thupi. Pewani kukweza chifuwa chanu pa benchi, chifukwa izi zitha kuyika zovuta zosafunikira pamsana wanu.
  • Kuyenda Koyendetsedwa: Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze ma dumbbells. M'malo mwake, yang'anani pang'onopang'ono, kukweza koyendetsedwa, kutsatiridwa ndi kupuma pamwamba pa kayendetsedwe kake, ndi kutsika kwapang'onopang'ono, kolamuliridwa kwa ma dumbbells. Izi zidzathandiza kugwirizanitsa ndi kulimbikitsa minofu bwino kwambiri.
  • Kulemera Koyenera: Gwiritsani ntchito kulemera komwe kumakhala kovuta, komabe kumakulolani kuti mukhale ndi mawonekedwe oyenera. Kugwiritsa ntchito cholemetsa cholemera kwambiri kumatha kupangitsa kuti musawoneke bwino

Dumbbell Incline Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Incline Row?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Dumbbell Incline Row. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosinthika, kenako ndikuwonjezera pang'onopang'ono pamene mphamvu ikukulirakulira. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Oyamba kumene atha kuwona kuti ndizothandiza kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Incline Row?

  • Mzere Wachiwiri wa Dumbbell: M'malo mogwiritsa ntchito dumbbell imodzi, mumagwiritsa ntchito ziwiri zosiyana. Izi zimawonjezera katundu ndipo zimafuna mphamvu zambiri ndi kukhazikika.
  • Incline Row with Resistance Band: Kusinthaku kumagwiritsa ntchito magulu otsutsa m'malo mwa ma dumbbells. Amapereka kukangana kosalekeza panthawi yonse yoyendayenda, zomwe zimapangitsa kuti minofu ikhale yosiyana.
  • Chifuwa-Supported Incline Row: Kusiyanaku kumaphatikizapo kugona pansi pa benchi yopendekera, yomwe imathandiza kudzipatula kumtunda kwa minofu yam'mbuyo ndikuchepetsa kupsinjika kumunsi kumbuyo.
  • Incline Row with Kettlebells: Kusiyanaku kumagwiritsa ntchito ma kettlebell m'malo mwa ma dumbbells. Kugwira kosiyana ndi kulemera kwa ma kettlebells kungapereke vuto lapadera ndikulimbikitsa minofu yanu m'njira yatsopano.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Incline Row?

  • Zopindika Pamizere: Zochitazi ndizothandizira kwambiri Dumbbell Incline Row monga momwe zimayendera magulu a minofu ofanana, kuphatikizapo kumbuyo ndi biceps, koma kuchokera kumbali yosiyana, kuonetsetsa kuti mbali zonse za minofuyi zimagwira ntchito bwino.
  • Lat Pulldowns: Zochita izi zimakwaniritsa Dumbbell Incline Row pamene ikuyang'ana pa latissimus dorsi, minofu yaikulu kwambiri kumbuyo, kupititsa patsogolo mphamvu ndi kutanthauzira kwa thupi lapamwamba komanso kupititsa patsogolo mphamvu zonse za ntchito yanu yam'mbuyo.

Amaxabiso angamahlekwane kanye Dumbbell Incline Row

  • Kuchita Zolimbitsa Thupi za Row Row Dumbbell
  • Back Workout ndi Barbell
  • Barbell Incline Row for Back
  • Zolimbitsa Thupi za Dumbbell za Upper Back
  • Kulimbikitsa Kubwerera ndi Incline Row
  • Tengani Dumbbell Row Back Exercise
  • Barbell Back Workout
  • Kulimbitsa Kumbuyo Kwapamwamba ndi Ma Dumbbells
  • Kuchita Zolimbitsa Thupi M'mizere Kubwerera
  • Barbell Incline Row Back Kulimbitsa.