Thumbnail for the video of exercise: Lever Lying T-bar Row

Lever Lying T-bar Row

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiNyankole machine
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Triceps Brachii
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Lever Lying T-bar Row

The Lever Lying T-bar Row ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi mikono, kukupatsani masewera olimbitsa thupi apamwamba kwambiri. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa kukana kumatha kusinthidwa malinga ndi milingo yamphamvu yamunthu. Anthu angasankhe kuphatikiza masewerawa m'chizoloŵezi chawo kuti awonjezere kutanthauzira kwa minofu, kusintha kaimidwe, ndi kulimbikitsa mphamvu za thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Lying T-bar Row

  • Gwirani magwiridwe a lever ndi kugwira mopitirira muyeso, manja anu ayenera kukhala otakata kuposa mapewa-m'lifupi mwake.
  • Kokani chowotchacho chakuchifuwa chanu ndikusunga zigono zanu pafupi ndi thupi lanu ndikufinyani mapewa anu pamwamba pakuyenda.
  • Gwirani kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono lever kubwerera kumalo oyambira, kuonetsetsa kuti mupitirizebe kulamulira panthawi yonseyi.
  • Bwerezani zolimbitsa thupi kuti mubwereze nambala yomwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino pakubwereza kulikonse.

Izinto zokwenza Lever Lying T-bar Row

  • Kugwira ndi Arm Position: Gwirani zogwirira ntchito mwamphamvu ndikuwonetsetsa kuti manja anu ndi otambalala pang'ono kuposa m'lifupi mwake mapewa. Zigongono zanu zikhale zopindika pang'ono osati zokhoma. Kulakwitsa kofala ndiko kugwira zogwirira mwamphamvu kwambiri kapena kuyika manja moyandikana kwambiri kapena motalikirana kwambiri, zomwe zimatha kusokoneza manja ndi mapewa.
  • Mayendedwe Olamuliridwa: Mukamachita masewera olimbitsa thupi, onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Kokani kulemera kwa chifuwa chanu, gwirani kwa sekondi imodzi, kenaka muchepetse pang'onopang'ono. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, monga izi

Lever Lying T-bar Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Lying T-bar Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Lying T-bar Row. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi chitonthozo ndikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Lying T-bar Row?

  • Kusiyanitsa kwina ndi Mzere wa Single-arm T-bar Row, pomwe mumagwiritsa ntchito mkono umodzi nthawi imodzi kudzipatula ndikugwira ntchito kumbali iliyonse ya msana wanu payekha.
  • Mzere wa Bent-over T-bar Row ndi kusiyana komwe mumapinda m'chiuno ndikuchita mzere, zomwe zingathandize kulunjika minofu ya m'munsi.
  • The Seated Cable Row ndi kusiyana kwina komwe kumagwiritsa ntchito makina a chingwe m'malo mwa T-bar, zomwe zimalola kusuntha kosiyana ndi kukana.
  • Potsirizira pake, Incline Bench T-bar Row ndi kusiyana komwe mumagona pa benchi yokhotakhota, yomwe ingathandize kuthandizira minofu yosiyanasiyana kumbuyo kwanu ndikupereka chithandizo chowonjezera cha thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Lever Lying T-bar Row?

  • The Seated Cable Row imathandiziranso Lever Liing T-bar Row; imalekanitsa minofu yam'mbuyo mofananamo koma imaphatikizapo malo okhala, omwe angathandize kuwongolera minofu kuchokera kumbali yosiyana ndi kuchepetsa kupsinjika pamunsi kumbuyo.
  • The Pull-Up ndi ntchito ina yomwe imakwaniritsa Lever Lying T-bar Row. Ngakhale imayang'ana kwambiri ma lats ngati mzere wa T-bar, imagwiranso ntchito ma biceps ndi mapewa, kupereka masewera olimbitsa thupi apamwamba komanso kuwongolera mphamvu zogwirira ntchito.

Amaxabiso angamahlekwane kanye Lever Lying T-bar Row

  • Limbikitsani Kuchita Zolimbitsa Thupi za Makina
  • T-bar Row Workout
  • Lever Lying T-bar Row Technique
  • Kulimbitsa Mmbuyo ndi Makina Owonjezera
  • T-bar Row for Back Minofu
  • Lever Liing T-bar Row Guide
  • Momwe mungapangire Lever Liing T-bar Row
  • Lever Liing T-bar Row Back Workout
  • Malangizo a Lever Liing T-bar Row
  • Limbikitsani Zochita Zolimbitsa Thupi za Makina Obwerera