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Dumbbell One Arm 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
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Ukuxhumana kwe Dumbbell One Arm Bent-over Row

Dumbbell One Arm Bent-over Row ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono. Ndi yabwino kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri, pofuna kukulitsa mphamvu zawo zakumtunda ndi kupirira. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti azitha kulimbitsa minofu, kulimbikitsa kaimidwe kabwino, komanso kulimbikitsa masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell One Arm Bent-over Row

  • Phimbani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu mpaka torso yanu ili pafupi kufanana ndi pansi, kuonetsetsa kuti msana wanu ukhale wowongoka.
  • Gwirani pa benchi ndi dzanja lanu laulere kuti muthandizire, ndipo dzanja logwira dumbbell lilende paphewa lanu.
  • Kokani dumbbell m'chiuno mwanu, kusunga chigongono chanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake.
  • Tsitsani dumbbell mmbuyo molunjika pamalo oyambira, ndipo bwerezani zolimbitsa thupi zomwe mukufuna kuti mubwererenso musanasinthe mkono wina.

Izinto zokwenza Dumbbell One Arm Bent-over Row

  • Yesetsani Kulemera Kwambiri: Musalole kuti kulemera kukulamulireni. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kukweza kulemera, m'malo mochita minofu. Izi zingayambitse mawonekedwe osalimba komanso kuvulala komwe kungachitike. M'malo mwake, kwezani kulemera kwake pang'onopang'ono, kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, kuyang'ana kwambiri minofu ndi kumasuka.
  • Sankhani Kulemera Koyenera: Ndikofunikira kusankha cholemetsa chomwe chili chovuta koma chotheka. Kulakwitsa kofala ndiko kugwiritsa ntchito cholemetsa cholemera kwambiri, chomwe chingayambitse mawonekedwe osauka ndi kuvulala komwe kungatheke. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.

Dumbbell One Arm Bent-over Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell One Arm Bent-over Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell One Arm Bent-over 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 awonetsetse njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati kupweteka kapena kusapeza bwino, ndi bwino kusiya ndikupempha uphungu wa akatswiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell One Arm Bent-over Row?

  • Incline Bench Dumbbell Row: Kusiyanaku kumaphatikizapo kugwiritsa ntchito benchi yokhazikika kuti muthandizire thupi lanu, kukulolani kuti muyang'ane kwambiri minofu yanu yam'mbuyo.
  • Renegade Dumbbell Row: Pakusinthika uku, mumayamba pamalo apamwamba a thabwa ndi dumbbell m'dzanja lililonse ndikukokera dumbbell imodzi mmwamba chakuchifuwa chanu, kusinthasintha pakati pa mikono yonse iwiri.
  • Dumbbell One Arm Row ndi Kupotoza: Kusintha kumeneku kumaphatikizapo kusuntha kozungulira pamwamba pa mzerewu, womwe umalunjika pa obliques kuwonjezera pa minofu yakumbuyo.
  • Kuthandizira Mzere Wa Dumbbell One Arm: Pakusiyana uku, mumagwiritsa ntchito benchi lathyathyathya kuti muthandizire thupi lanu, kukulolani kuti mulekanitse gulu la minofu ndikukweza zolemera.

Izinto zokufunda ezishisa ezivumelekile Dumbbell One Arm Bent-over Row?

  • Kukoka ndi masewera ena okhudzana nawo chifukwa amayang'ana magulu a minofu omwewo monga Dumbbell One Arm Bent-over Row, kuphatikizapo latissimus dorsi ndi biceps, motero amalimbikitsa mphamvu yapamwamba ya thupi ndi kupirira kwa minofu.
  • Mizere ya Barbell Bent-over Rows ndi yothandiza kwambiri chifukwa imayang'ananso kumbuyo ndi minofu ya mkono, koma mosiyana ndi mzere wa dumbbell wa mkono umodzi, amagwira ntchito mbali zonse za thupi panthawi imodzi, kulimbikitsa mgwirizano ndi symmetry mu chitukuko cha minofu.

Amaxabiso angamahlekwane kanye Dumbbell One Arm Bent-over Row

  • "Dumbbell One Arm Row Workout"
  • "Zochita zam'mbuyo ndi Dumbbell"
  • "One Arm Bent-over Row routine"
  • "Maphunziro amphamvu a msana"
  • "Kulimbitsa thupi kwa Dumbbell kumbuyo"
  • "Mzere umodzi wa dumbbell"
  • "Mzere wopindika ndi dumbbell"
  • "Zolimbitsa thupi zolimbitsa msana"
  • "Mzere umodzi wa dumbbell"
  • "Zolimbitsa thupi zam'mbuyo ndi dumbbell"