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Kunama Kumbuyo Delt 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

Asa zokubonisa:

Dumbbell Reverse Grip Row demonstration

Dumbbell Reverse Grip Row

Dumbbell Yopindika Pamwamba demonstration

Dumbbell Yopindika Pamwamba

Palm Rotational Bent Over Row demonstration

Palm Rotational Bent Over Row

Reverse Grip Incline Bench Two Arm Row demonstration

Reverse Grip Incline Bench Two Arm Row

Dumbbell Hammer Grip Incline Bench Awiri Arm Row demonstration

Dumbbell Hammer Grip Incline Bench Awiri Arm Row

One Arm Row demonstration

One Arm Row

Bent Over Row demonstration

Bent Over Row

Dumbbell One Arm Bent-over Row demonstration

Dumbbell One Arm Bent-over Row

Mzere Wopindika Mkono Umodzi demonstration

Mzere Wopindika Mkono Umodzi

Dumbbell Imatsogozedwa ku Neutral Grip Row demonstration

Dumbbell Imatsogozedwa ku Neutral Grip Row

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kunama Kumbuyo Delt Row

The Lying Rear Delt Row ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kumbuyo kwa deltoids, kuthandiza kukhazikika kwa mapewa, kaimidwe, ndi mphamvu zakumtunda kwa thupi. Ndizopindulitsa makamaka kwa othamanga, omanga thupi, ndi omwe ali ndi chidwi chofuna kupititsa patsogolo kukongola kwa thupi lawo ndi mphamvu zogwirira ntchito. Kuphatikizira izi muzochita zanu kumathandizira kutanthauzira kwa minofu, kuthandizira kaimidwe bwino, ndikuthandizira kupewa kuvulala kwamapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Kumbuyo Delt Row

Sungani mapazi anu pansi kuti mukhale okhazikika, ndipo onetsetsani kuti khosi lanu likugwirizana ndi msana wanu.
Yambani kuchita masewera olimbitsa thupi popinda zigongono zanu ndikukweza ma dumbbell kupita kumtunda kwanu ndikuyendetsa, ndikusunga mikono yanu kutali ndi torso yanu kuti ilunjika kumbuyo kwanu.
Finyani mapewa anu pamodzi pamwamba pa kayendetsedwe kake, ndipo gwirani kwa mphindi imodzi.
Tsitsani ma dumbbells m'mbuyo mowongolera kumalo oyambira, kuwonetsetsa kuti mukukhazikika kumbuyo kwanu kwa deltoids. Bwerezani chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kunama Kumbuyo Delt Row

Grip ndi Elbow Position: Gwirani ma dumbbells osalowerera ndale (mikondo ya manja ikuyang'anizana), ndipo sungani zigongono zanu pang'ono. Pewani kutseka zigongono zanu chifukwa zitha kuyambitsa zovuta zosafunikira. Pitirizani kupindika pang'ono m'zigongono zanu panthawi yonse yochita masewera olimbitsa thupi kuti muwonetsetse kuti mukulunjika kumbuyo kwa ma delts osati kukulitsa ma triceps.
Mayendedwe Oyendetsedwa: Mukakweza ma dumbbells, onetsetsani kuti mukuchita pang'onopang'ono komanso mowongolera. Pewani kugwiritsa ntchito mphamvu kuti mukweze zolemera, chifukwa izi zingayambitse kuvulala ndipo sizingagwire ntchito bwino minofu yanu. Cholinga chake chiyenera kukhala pa kukangana kwa minofu osati pa zolemera zomwe zikukwezedwa.
Finyani Pamwamba: Pamwamba

Kunama Kumbuyo Delt Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Kumbuyo Delt Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Ling Rear Delt Row. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimayang'ana kumbuyo kwa deltoids m'mapewa, komanso zimagwiranso ntchito minofu yakumbuyo. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kutenga nthawi kuti aphunzire njira yoyenera ndipo ayenera kuganizira zopempha uphungu kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Kumbuyo Delt Row?

Seated Rear Delt Row: Mukusintha uku, mumachita masewera olimbitsa thupi mutakhala pa benchi, zomwe zingathandize kupatula ma deltoids akumbuyo ndikuchepetsa kupsinjika kumbuyo kwanu.
Incline Bench Rear Delt Row: Kusiyanaku kumaphatikizapo kugona chafufumimba pa benchi yolowera, yomwe imasintha mbali ya masewerawo ndipo imatha kuthandizira mbali zosiyanasiyana zakumbuyo kwa deltoids.
Single-Arm Rear Delt Row: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kuti minofu ikhale yolimba komanso yogwirizana.
Bent-Over Rear Delt Row: Kusiyanaku kumaphatikizapo kugwada m'chiuno ndikuchita masewera olimbitsa thupi, zomwe zingathandize kugwirizanitsa minofu yanu yam'mbuyo ndi yochepetsera kumbuyo kwanu.

Izinto zokufunda ezishisa ezivumelekile Kunama Kumbuyo Delt Row?

Kukokera Pamaso: Monga Mzere Wabodza Wakumbuyo kwa Delt, Face Pulls imagwira ntchito kumbuyo kwa deltoid, koma imayang'ananso ma rhomboids ndi misampha, kukulitsa kaimidwe kanu ndi kukhazikika kwa mapewa.
Mizere ya T-Bar: Zochita izi zimakwaniritsa Mzere Wabodza Wakumbuyo pogwira osati ma deltoid akumbuyo okha komanso minofu ya latissimus dorsi ndi trapezius, potero kumapangitsa kuti thupi lanu likhale lamphamvu komanso lokhazikika.

Amaxabiso angamahlekwane kanye Kunama Kumbuyo Delt Row

Zochita Zolimbitsa Thupi za Dumbbell
Kugona Kumbuyo Delt Row Workout
Dumbbell Row for Back
Kumbuyo Delt Row ndi Dumbbell
Kuchita Zolimbitsa Thupi za Dumbbell Row
Kulimbitsa Mmbuyo ndi Ma Dumbbells
Kugona Kumbuyo Kulimbitsa Thupi ndi Ma Dumbbells
Kumbuyo Deltoid Dumbbell Exercise
Kunama Dumbbell Row kwa Kumbuyo Mphamvu
Zolimbitsa Thupi za Dumbbell za Kumbuyo Delts