Barbell Lying Close-Grip Overhand Row kan Rack kan

• Bahagian Badan: Bahagian Badan Latihan.
• Peralatan: Barbel
• Otot Utama: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Otot Sekunder: Brachialis, Brachioradialis, Deltoid Posterior

Pengenalan kepada Barbell Lying Close-Grip Overhand Row kan Rack kan

Barbell Lying Close-Grip Overhand Row on Rack ye fanga degeli ye min bɛ kɛ ka ɲɛsin kɔ, kamankunw ani bolokɔniw farikolo yɔrɔw ma fɔlɔ. A bɛnnen don mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la, k’a ta farikoloɲɛnajɛla daminɛbagaw la ka se farikoloɲɛnajɛla ŋanaw ma, minnu b’a ɲini k’u sanfɛla fanga n’u farikolo muɲuli ɲɛ. Ni aw ye o degeliw don aw ka delinako la, o bɛ se ka aw jɔcogo ɲɛ, ka farikoloɲɛnajɛ kɛcogo ɲɛ, ani ka kɛ sababu ye ka farikolo kɛcogo bɛn.

Melakukan: Panduan Langkah demi Langkah Barbell Lying Close-Grip Overhand Row kan Rack kan

• Aw bɛ aw jɔ ka aw ɲɛsin barajuru ma ni aw senw ni ɲɔgɔn cɛ ka se aw kamankun bonya ma, o kɔ aw bɛ aw biri ɲɛfɛ dɔɔni ka bɔ aw kɔkiliw la, ka aw kɔ to ka tilennen to.
• Ni aw bolokɔniw ɲɛsinnen bɛ duguma, aw bɛ barajuru minɛ ni a minɛcogo ɲuman ye (bolow ka surun ɲɔgɔn na ka tɛmɛ aw kamankun bonya kan).
• Aw bɛ barajuru sama ka taa aw kɔnɔbara fan fɛ, ka aw kɔkiliw gɛrɛ aw fari la ani ka aw kamankunw sɔgɔsɔgɔ ɲɔgɔn na lamaga sanfɛ.
• Aw bɛ barajuru jigin dɔɔni dɔɔni ka segin a daminɛyɔrɔ la, ka aw jija aw ka lamaga-lamagaliw bɛ kɔlɔsi ani ka jɔ, o kɔ aw bɛ segin o degeliw kan aw ka segin-ka-bɔnye hakɛ fɛ aw b’a fɛ.

Tips untuk Melakukan Barbell Lying Close-Grip Overhand Row kan Rack kan

• Minɛcogo ɲuman: Aw bɛ barajuru minɛ ni bolokɔni ye, aw bolow ni ɲɔgɔn cɛ ka se aw kamankun ma. Aw kana barajuru minɛ ka bonya kojugu walima ka a gɛrɛ kojugu, barisa o bɛ se ka aw bolokɔniw degun ani ka dan sigi farikoloɲɛnajɛ nafa la.
• Lamagacogo min bɛ kɔlɔsi: Ni aw bɛ barajuru sama ka taa aw farikolo fan fɛ, aw bɛ aw jija ka baara kɛ ni aw kɔ fasaw ye, aw kana baara kɛ ni aw bolokɔniw ye. Lamaga-lamagali ka kan ka kɔlɔsi ani ka dɔɔni dɔɔni, ni aw bɛ barajuru kɔrɔta ani ka a jigin. Misali min ka teli ka kɛ, o ye ka barajuru wuli joona, o bɛ se ka kɛ sababu ye ka jogin, wa a tɛ baara kɛ ka ɲɛ i farikolo la.
• Aw bɛ aw kɔ to a kana kɛ fɛn ye: Fili wɛrɛ min ka teli ka kɛ, o ye ka aw ka crane kɛ

Barbell Lying Close-Grip Overhand Row kan Rack kan Soalan Lazim

Adakah pemula boleh lakukan Barbell Lying Close-Grip Overhand Row kan Rack kan?

Ɔwɔ, daminɛbagaw bɛ se ka Barbell Lying Close-Grip Overhand Row on Rack degeliw kɛ. Nka, a nafa ka bon ka daminɛ ni girinya nɔgɔman ye walasa ka dege lamaga ni cogoya la. Nin degeli in bɛ kuntigiya ɲuman ni sabatili de wajibiya, o la a nafa ka bon kosɛbɛ ka a lajɛ ni a kɛcogo ɲuman bɛ kɛ walasa ka joginw bali. A ka ɲi fana ka kɛ ni spotter walima degelikɛnɛ ye i lamini na walasa ka lakana, kɛrɛnkɛrɛnnenya la mɔgɔ daminɛbagaw fɛ.

Apakah variasi umum bagi Barbell Lying Close-Grip Overhand Row kan Rack kan?

• Smith Machine Lying Close-Grip Overhand Row: O fɛn caman ɲɔgɔnna in na, degeliw bɛ kɛ Smith masin kan, o min bɛ sabatili ni kuntigiya di lamagacogo ma.
• Barbell Lying Wide-Grip Overhand Row on Rack: O fɛn caman ɲɔgɔnna ye ka barbell minɛ ka caya, o min bɛ farikolo yɔrɔ suguya caman laɲini kɔ la.
• Kabɛl masin Lying Close-Grip Overhand Row: Nin fɛn caman ɲɔgɔnna in bɛ baara kɛ ni kabɛl masin ye, o bɛ a to a ka lamaga ka ɲɛ, ka a kɔlɔsi ka ɲɛ ani ka farikolo yɔrɔw gɛlɛya tuma bɛɛ.
• Barbell Lying Underhand Grip Row on Rack: Nin fɛn caman ɲɔgɔnna in bɛ kɛ ni bolo jukɔrɔla minɛni ye barbell kan, o bɛ farikolo yɔrɔw laɲini cogo wɛrɛ la, wa a bɛ se ka dɛmɛ don ka minɛ fanga bonya.

Apakah latihan yang baik sebagai pelengkap untuk Barbell Lying Close-Grip Overhand Row kan Rack kan?

• Pull-ups ye degeliw wɛrɛ ye min ni Barbell Lying Close-Grip Overhand Row on Rack bɛ ɲɔgɔn sɔrɔ kosɛbɛ, bawo u fila bɛɛ bɛ latissimus dorsi ni biceps laɲini, o bɛ dɔ fara o farikolo kuluw fanga n’u muɲuli kan walasa u ka baara kɛ ka ɲɛ kurun bolicogo la.
• Seated Cable Row ye degeliw dafalen ye min bɛnnen don bawo a bɛ kurunbokari lamagacogo ladege, k’a sinsin cɛmancɛ kɔ kan, biceps ani lats kan, o bɛ se ka dɛmɛ ka cogoya ni fanga ɲɛnabɔ min ka kan ka kɛ Barbell Lying Close-Grip Overhand Row on Rack la.