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Dumbbell Upright Row

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Lateral
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Dumbbell Upright Row

Dumbbell Upright Row ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri mapewa ndi kumtunda kumbuyo, komanso imagwiranso ntchito biceps ndi trapezius minofu. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, omwe akuyang'ana kuti apititse patsogolo mphamvu za thupi komanso kaimidwe. Kuphatikizira izi muzochita zanu zolimbitsa thupi kumathandizira kutanthauzira kwa minofu, kulimbikitsa kuyenda bwino kwa mapewa, ndikuthandizira kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Upright Row

  • Kusunga ma dumbbells pafupi ndi thupi lanu, akwezereni kuchibwano chanu ndikuwongolera ndi zigono zanu ndikusunga torso yanu. Pitirizani kukweza mpaka ma dumbbells ali pafupi ndi chibwano chanu.
  • Imani kwa sekondi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono ma dumbbells kubwerera kumalo oyambira.
  • Onetsetsani kuti msana wanu ukhale wowongoka ndi mapewa anu pansi panthawi yonse yochita masewera olimbitsa thupi kuti musamangirire khosi lanu.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza ndikusunga mawonekedwe oyenera.

Izinto zokwenza Dumbbell Upright Row

  • **Kaimidwe Koyenera**: Imani wamtali ndi mapazi anu motalikirana m'mapewa m'lifupi. Sungani msana wanu molunjika ndi mapewa anu omasuka. Pewani kuzungulira msana wanu kapena kusakatula mapewa anu, chifukwa zolakwa zomwe zimachitika nthawi zambiri zimatha kuvulaza.
  • **Kuyenda Koyendetsedwa**: Kwezani ma dumbbell mpaka pachifuwa chanu, kutsogolera ndi zigongono zanu ndikusunga zolemera pafupi ndi thupi lanu. Onetsetsani kuti mwakweza ndi kutsitsa zolemera mwadongosolo. Pewani kusuntha kwamphamvu kapena kugwiritsa ntchito mphamvu kuti mukweze zolemera, chifukwa izi zingayambitse kupsinjika kwa minofu.
  • ** Malo a Elbow**: Zigongono zanu ziyenera kukhala zazitali kuposa manja anu pamzere wowongoka. Ngati mawondo anu ali okwera, amatha kuyika mapewa anu movutikira.
  • **Njira Yopumira

Dumbbell Upright Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Upright Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Upright Row. Komabe, ndikofunikira kuyamba ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuti mupewe kuvulala. Fomu yoyenera ndiyofunikanso, kotero zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani poyamba. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Upright Row?

  • Wide-Grip Dumbbell Upright Row: Pogwiritsa ntchito kugwiritsitsa kwakukulu, mutha kulunjika minofu yosiyanasiyana ndikuwonjezera kusuntha kosiyanasiyana.
  • Dumbbell Upright Row ndi Squat: Kuwonjezera squat pamzere wowongoka kungathandize kugwirizanitsa thupi lapansi ndikuwonjezera mphamvu yonse ya masewerawo.
  • Kusinthasintha kwa Dumbbell Wowongoka Mzere : M'mitundu iyi, mumakweza dumbbell imodzi panthawi mosinthana, zomwe zingathandize kukulitsa bata ndi kukhazikika komwe kumafunikira pakuchita masewera olimbitsa thupi.
  • High Pull Dumbbell Upright Row: Kusiyanasiyana kumeneku kumaphatikizapo kukoka ma dumbbells mpaka kutalika kwa phewa ndiyeno kutambasula zigono kumbali, zomwe zingathandize kugwirizanitsa minofu yam'mbuyo ndi mapewa bwino kwambiri.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Upright Row?

  • Dumbbell Lateral Raise: Ntchitoyi imayang'ananso ma deltoids, makamaka ma deltoids am'mbali kapena am'mbali, omwe amagwiritsidwanso ntchito pamzere wowongoka. Mwa kulimbikitsa minofu iyi, mutha kuwongolera magwiridwe antchito ndikupewa kuvulala pamzere wowongoka.
  • Barbell Shrugs: Ntchitoyi imayang'ana makamaka minofu ya trapezius yomwe imakhudzidwa kwambiri pamzere wowongoka. Kulimbitsa minofu imeneyi kungapangitse mizere yanu yowongoka ndikuwonjezera kulemera komwe mungathe kukweza.

Amaxabiso angamahlekwane kanye Dumbbell Upright Row

  • Kulimbitsa thupi kwa Dumbbell Upright Row
  • Zochita zolimbitsa mapewa
  • Zochita za Dumbbell pamapewa
  • Kulimbitsa thupi kumtunda ndi ma dumbbells
  • Njira ya Dumbbell Upright Row
  • Momwe mungapangire Dumbbell Upright Row
  • Zolimbitsa thupi mapewa kunyumba
  • Maphunziro a Dumbbell Upright Row
  • Kupititsa patsogolo minofu ya mapewa ndi ma dumbbells
  • Dumbbell Upright Row pakutanthauzira kwamapewa