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Dumbbell Pronated Grip 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 Pronated Grip Row

Dumbbell Pronated Grip Row ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, omwe akufuna kupititsa patsogolo mphamvu zawo zakumtunda ndi kaimidwe. Pophatikizira masewerawa muzochita zanu, mutha kukulitsa tanthauzo la minofu, kulimbikitsa kulumikizana bwino kwa thupi, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Pronated Grip Row

  • Gwirani mawondo anu pang'ono ndikubweretsa torso yanu kutsogolo ndikuwerama m'chiuno, kuonetsetsa kuti msana wanu umakhala wowongoka komanso pafupifupi kufanana ndi pansi.
  • Tsopano, mukuyimitsa torso, pumirani ndikukweza ma dumbbells molunjika kumbali ya chifuwa chanu, ndikuyika zigongono pafupi ndi thupi lanu, ndikugwiritsa ntchito minofu yakumbuyo kuchita mphamvu. Mikono isagwire ntchito ina kupatula kugwira dumbbell; chifukwa chake musayese kukoka dumbbell mmwamba pogwiritsa ntchito manja.
  • Pamalo omangika pamwamba, finyani minofu yakumbuyo ndikuyimitsa pang'ono.
  • Kenako lowetsani mpweya ndikutsitsa pang'onopang'ono ma dumbbells kubwerera pamalo oyambira. Bweretsani kubwereza kovomerezeka.

Izinto zokwenza Dumbbell Pronated Grip Row

  • Mayendedwe Oyendetsedwa: Chinsinsi chazochita izi ndikuyenda pang'onopang'ono, koyendetsedwa bwino. Mukakokera ma dumbbells m'chifuwa chanu, onetsetsani kuti mwaphatikizira mapewa anu ndikupuma pang'ono musanatsitse zolemera. Pewani kuthamanga mothamanga kapena kugwiritsa ntchito mphamvu kuti mukweze ma dumbbells, chifukwa izi zimachepetsa mphamvu ya masewerawo ndikuwonjezera chiopsezo chovulala.
  • Kunenepa Koyenera: Ndikofunikira kusankha kulemera koyenera pamasewerawa. Ngati kulemera kuli kolemera kwambiri, simungathe kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera, ndipo ngati kuli kopepuka, mumatha kuchita masewera olimbitsa thupi.

Dumbbell Pronated Grip Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Pronated Grip Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Pronated Grip Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Oyamba kumene ayeneranso kuganizira zopeza malangizo kuchokera kwa mphunzitsi kapena mphunzitsi kuti awonetsetse kuti akuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kudzikakamiza mwachangu kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Pronated Grip Row?

  • Dumbbell Neutral Grip Row: Mu mtundu uwu, mumagwira ma dumbbells ndi manja anu kuyang'anizana, kuyika misampha yapakati ndi yotsika, ma rhomboids, ndi lats.
  • Incline Bench Dumbbell Row: Pakusiyana uku, mumatsamira pa benchi yokhotakhota kuti muchite mzere, womwe umatsindika kwambiri kumtunda komanso kupsinjika pang'ono kumunsi kumbuyo.
  • Mzere wa Dumbbell wa mkono umodzi: Mtunduwu umaphatikizapo kugwiritsa ntchito dumbbell imodzi panthawi, kukulolani kuti muyang'ane mbali imodzi ya msana wanu ndikuthandizira kukonza kusamvana kulikonse kwa minofu.
  • Kupindika Pa Dumbbell Row: Kusinthaku kumafuna kuti muweramitse m'chiuno ndikusunga msana wanu, womwe umalunjika pa lats, rhomboids, ndi kumbuyo kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Pronated Grip Row?

  • Mapull-ups ndi masewera ena opindulitsa omwe amaphatikizana ndi Dumbbell Pronated Grip Row, chifukwa amayang'ananso minofu yakumbuyo ndikuwonjezera mphamvu yogwira, zomwe ndizofunikira kwambiri kuti musamagwire bwino pakupalasa.
  • Potsirizira pake, masewera olimbitsa thupi a Seated Cable Row amakwaniritsa Dumbbell Pronated Grip Row poyang'ana magulu a minofu omwewo koma kuchokera kumbali yosiyana, yomwe ingathandize kuonetsetsa kuti minofu yam'mbuyo ikukula bwino.

Amaxabiso angamahlekwane kanye Dumbbell Pronated Grip Row

  • "Dumbbell Back Exercise"
  • "Pronated Grip Dumbbell Row"
  • "Back Workout ndi Dumbbells"
  • "Dumbbell Row for Back Strength"
  • "Pronated Grip Back Exercise"
  • "Dumbbell Rowing Exercise"
  • "Maphunziro Amphamvu ndi Mizere ya Dumbbell"
  • "Kulimbitsa Kumbuyo Kwapamwamba ndi Ma Dumbbells"
  • "Kumanga Minofu Yakumbuyo yokhala ndi Dumbbells"
  • "Grip Row Dumbbell Exercise"