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Dumbbell Reverse 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 Reverse Grip Row

Dumbbell Reverse Grip Row ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo kumbuyo, biceps, ndi mapewa, zomwe zimathandiza kuti thupi likhale lolimba komanso lokhazikika. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa mphamvuyo imatha kusinthidwa mwa kusintha kulemera kwa ma dumbbells omwe amagwiritsidwa ntchito. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti awonjezere kutanthauzira kwa minofu, kupititsa patsogolo mphamvu zogwirira ntchito za tsiku ndi tsiku, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Reverse Grip Row

  • Gwirani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu, ndikusunga msana wanu molunjika, mpaka torso yanu ili pafupi kufanana ndi pansi.
  • Sungani mikono yanu ikulendewera pansi ndikuyandikira thupi lanu, kenako kokerani ma dumbbells m'chifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu.
  • Gwirani malowo kwa kamphindi, ndikufinya mapewa anu pamodzi.
  • Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Dumbbell Reverse Grip Row

  • Kugwira Moyenera: Gwirani ma dumbbells ndikugwira mobwerera, manja akuyang'ana mmwamba. Cholakwika chofala ndikusunga ma dumbbells momasuka kwambiri kapena mwamphamvu kwambiri. Kugwira mwamphamvu koma momasuka kumathandizira kuletsa kupsinjika kwa dzanja ndikutaya kuwongolera kwa dumbbell.
  • Kuyenda Koyendetsedwa: Pewani kulakwitsa kugwiritsa ntchito mphamvu kuti mukweze zolemera. M'malo mwake, kokerani ma dumbbells m'chifuwa chanu pang'onopang'ono komanso mowongoka, ndiyeno muwatsitsenso pansi ndikuwongolera komweko. Izi zidzatsimikizira kuti minofu yanu, osati kuthamanga, ikugwira ntchitoyo ndipo idzapangitsa kuti mukhale ndi masewera olimbitsa thupi.
  • Gwirani Minofu Yoyenera: Minofu yoyamba yomwe imagwiritsidwa ntchito mumzere wa dumbbell reverse grip ndi minofu kumbuyo kwanu.

Dumbbell Reverse Grip Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Reverse Grip Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Reverse Grip Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi munthu wodziwa bwino za masewera olimbitsa thupi, monga mphunzitsi waumwini, kuti atsogolere ndikuwonetsetsa momwe angayendetsere ndikuyendetsa bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Reverse Grip Row?

  • The Seated Reverse Grip Row: Mwakusiyana uku, mumachita masewera olimbitsa thupi mutakhala pa benchi, zomwe zingapereke bata komanso kukulolani kuti muyang'ane kwambiri pa mkono wanu ndi minofu ya mapewa.
  • The Single-Arm Reverse Grip Row: Mtundu uwu wa masewerawa umaphatikizapo kuchita mzere ndi mkono umodzi panthawi, zomwe zingathandize kukonza bwino komanso kugwirizana kwanu.
  • The Incline Reverse Grip Row: Pakusiyana uku, mumagona pansi pa benchi yokhotakhota ndikuchita mzere, womwe ungathandize kulunjika minofu yanu yam'mbuyo bwino.
  • The Cable Machine Reverse Grip Row: Kusiyanaku kumagwiritsa ntchito makina a chingwe m'malo mwa ma dumbbells, omwe angapereke kukana kosasinthika pamayendedwe onse.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Reverse Grip Row?

  • Dumbbell Deadlift imathandizira Dumbbell Reverse Grip Row pogwira ntchito kumbuyo kwa unyolo, kuphatikiza minofu yakumbuyo, ma hamstrings, ndi ma glutes, omwe ndi ofunikira kuti azikhala ndi mawonekedwe oyenera komanso kupewa kuvulala panthawi yochita masewera olimbitsa thupi.
  • Zochita zolimbitsa thupi za Seated Cable Row zimakwaniritsa Dumbbell Reverse Grip Row monga momwe zimayang'ananso minofu yapakati kumbuyo, koma imawonjezera mphamvu yosiyana ndi kuphatikizira kukoka kukoka pamzere wokhazikika, womwe ungathandize kusintha minofu ndi symmetry.

Amaxabiso angamahlekwane kanye Dumbbell Reverse Grip Row

  • Kulimbitsa thupi kwa Dumbbell Reverse Grip Row
  • Zochita zam'mbuyo ndi Dumbbell
  • Zolimbitsa thupi za Dumbbell za minofu yakumbuyo
  • Njira ya Reverse Grip Row
  • Kulimbitsa kumbuyo ndi Dumbbell Reverse Grip Row
  • Zochita za Dumbbell zolimbitsa msana
  • Momwe mungapangire Dumbbell Reverse Grip Row
  • Dumbbell Reverse Grip Row kwa mphamvu yakumbuyo
  • Kuphunzitsa minofu yakumbuyo ndi Dumbbell
  • Kalozera watsatanetsatane pa Dumbbell Reverse Grip Row.