Dumbbell Upright Row
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Ukuxhumana kwe Dumbbell Upright Row
The Dumbbell Upright Row ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri mapewa ndi kumtunda kumbuyo, komanso kuchita biceps ndi trapezius minofu. Ntchitoyi ndi yabwino kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kusintha kaimidwe, komanso kupanga matanthauzo a minofu. Kuphatikizira Dumbbell Upright Rows muzochita zanu zolimbitsa thupi kungathandize kupititsa patsogolo mphamvu za thupi lonse, kulimbikitsa kupirira kwa minofu, ndikuthandizira kuti mukhale ndi thanzi labwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Upright Row
- Sungani ma dumbbells pafupi ndi thupi lanu pamene mukuwakweza ku chibwano chanu, ndi zigono zanu zikutsogolera njira ndikupita kumbali.
- Pitirizani kukweza ma dumbbells mpaka atayandikira chibwano chanu, kuonetsetsa kuti mapewa anu ndi manja anu akufanana ndi pansi.
- Gwirani malo kwa kamphindi pamwamba pa kayendetsedwe kake.
- Pang'onopang'ono kuchepetsa ma dumbbells kubwerera kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake. Bwerezani zolimbitsa thupi mochuluka momwe mukufunira.
Izinto zokwenza Dumbbell Upright Row
- Fomu Yoyenera: Sungani msana wanu mowongoka ndi chifuwa chanu m'mwamba nthawi yonse yochita masewera olimbitsa thupi. Kulakwitsa kofala ndiko kutsamira kutsogolo kapena kumbuyo, zomwe zingayambitse msana. Komanso, mayendedwe ayenera kukhala ofukula - kukokera zolemera molunjika pachifuwa chanu, kuzisunga pafupi ndi thupi lanu. Pewani kulakwitsa kukoka zolemera kwa inu mokhotakhota, zomwe zingayambitse kuvulala pamapewa ndi dzanja.
- Mayendedwe Oyendetsedwa: Pewani kugwedeza zolemera m'mwamba ndi pansi. Kuyenda kuyenera kukhala kochepa komanso koyendetsedwa, pokweza ndi kutsitsa zolemera. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimapangitsa kuti ntchitoyo ikhale yogwira mtima kwambiri mwa kusunga minofu yanu pansi pa zovuta kwa nthawi yaitali.
- Malo a Chigongono:
Dumbbell Upright Row Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dumbbell Upright Row?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Dumbbell Upright Row. Komabe, ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana pa kusunga mawonekedwe oyenera kuti apewe kuvulala komwe kungachitike. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri amayang'anira ntchitoyo kuti atsimikizire kuti ikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuwonjezera mphamvu pang'onopang'ono kuti thupi lawo lizolowere ndikupewa kupsinjika.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Upright Row?
- Wide-Grip Dumbbell Upright Row imayang'ana ma deltoid anu kwambiri, mukamagwira dumbbell ndi chogwira mokulirapo kuposa mtundu wamba.
- Dumbbell Upright Row ndi Squat imaphatikiza masewera olimbitsa thupi otsika ndi mzere wowongoka, kupereka masewera olimbitsa thupi athunthu.
- The Alternating Dumbbell Upright Row imaphatikizapo kukweza dumbbell imodzi panthawi, zomwe zingathandize kukonza mgwirizano wanu ndi kusamala.
- Dumbbell Upright Row yokhala ndi Kuzungulira Kwakunja imathandizira kugwirizanitsa minofu yanu yozungulira, ndikupangitsa kukhazikika kwa mapewa.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Upright Row?
- Barbell Shrugs: Zochita izi zimakwaniritsa Dumbbell Upright Row poyang'ana minofu ya trapezius, yomwe imagwiranso ntchito pamzere wowongoka, motero imalimbikitsa kukula kwa minofu kumtunda wapamwamba.
- Dumbbell Bicep Curls: Amathandizana ndi Dumbbell Upright Row pogwira ntchito pa biceps, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito m'mizere yowongoka, motero kumapangitsa kuti thupi lonse likhale lochita masewera olimbitsa thupi komanso kuonetsetsa kuti manja akugwira ntchito bwino.
Amaxabiso angamahlekwane kanye Dumbbell Upright Row
- Kulimbitsa Mapewa a Dumbbell
- Kuchita Zolimbitsa Mzere Wowongoka
- Dumbbell Row kwa Mapewa
- Zochita Zolimbitsa Mapewa
- Dumbbell Upright Row Technique
- Momwe mungapangire Dumbbell Upright Row
- Zochita za Dumbbell za Minofu Yamapewa
- Upright Row Dumbbell Workout
- Dumbbell Yowongoka Paphewa Row
- Kulimbitsa Thupi Lapamwamba la Dumbbell