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Rov qab tuav Bent hla kab

Exercise Profile

Nqeeb Ib hliCov ua koob moj.
Cov khoom sivNcov txhij: Naj nplaum nrag nqaij.
Ib tej VajInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ib tej Vaj themBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Rov qab tuav Bent hla kab

Rov qab Grip Bent over Row yog ib qho kev qhia lub zog uas feem ntau tsom rau cov leeg hauv nraub qaum, biceps, thiab lub xub pwg nyom, muab cov leeg nqaij loj hlob thiab txhim kho lub cev. Nws yog qhov zoo tagnrho rau ob qho tib si beginners thiab siab zog enthusiasts raws li nws muaj peev xwm hloov kho raws li ib tug neeg lub zog. Cov neeg tuaj yeem xav koom nrog qhov kev tawm dag zog no rau hauv lawv lub sijhawm ua kom lub cev muaj zog, txhim kho cov leeg nqaij, thiab txhim kho lub cev tag nrho.

Qhia txog: Lub thibkis Step-by-Step Rov qab tuav Bent hla kab

  • Tuav lub barbell nrog rov qab tuav, ob txhais tes lub xub pwg dav sib nrug thiab xibtes tig ntawm koj.
  • Khaws koj lub nraub qaum ncaj thiab rub lub barbell ntawm koj lub hauv siab, xyuas kom koj lub luj tshib nyob ze ntawm koj lub cev thiab koj lub xub pwg hniav nyem ua ke.
  • Tuav txoj hauj lwm no ib pliag, ces maj mam txo lub barbell rov qab mus rau qhov chaw pib.
  • Rov ua cov lus tsa suab rau qhov xav tau ntawm cov lus rov ua dua, kom ntseeg tau tias muaj daim ntawv tsim nyog thoob plaws qhov kev tawm dag zog.

Nruab ntxaug ntawv Rov qab tuav Bent hla kab

  • Kev tuav thiab lub luj tshib: Rau kev tuav rov qab, koj ob txhais tes yuav tsum tig ntsej muag, deb ntawm koj lub cev. Thaum rub lub barbell, xyuas kom meej tias koj lub luj tshib ze rau koj lub cev thiab tsis txhob tawg tawm. Qhov no yuav pab ua kom cov leeg muaj zog, tshwj xeeb tshaj yog cov lats thiab biceps.
  • Tswj Movement: Tsis txhob siv lub zog los nqa qhov hnyav. Qhov no yog ib qho yuam kev uas tuaj yeem ua rau daim ntawv tsis zoo thiab raug mob. Hloov chaw, nqa qhov hnyav hauv qhov qeeb, tswj tau, tsom mus rau cov leeg nqaij thiab tso tawm.
  • Qhov hnyav tsim nyog: Pib nrog qhov hnyav koj tuaj yeem tuav tau yooj yim. Sim nqa hnyav dhau sai sai tuaj yeem ua rau daim ntawv tsis zoo thiab muaj peev xwm raug mob. Raws li koj tsim

Rov qab tuav Bent hla kab FAQs

Tuaj nov cuag Rov qab tuav Bent hla kab?

Yog lawm, cov neeg pib tuaj yeem ua Reverse Grip Bent over Row ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov hnyav dua kom tau txais daim ntawv zoo thiab tiv thaiv kev raug mob. Nws tseem pom zoo kom muaj tus kws qhia lossis tus neeg paub txog kev coj koj los ntawm kev tawm dag zog thaum pib. Qhov kev tawm dag zog no yog qhov zoo rau kev tsom mus rau cov leeg hauv koj nraub qaum, tshwj xeeb tshaj yog latissimus dorsi thiab rhomboids. Nco ntsoov koom nrog koj lub hauv paus thiab tuav lub nraub qaum ncaj nraim thoob plaws hauv kev tawm dag zog.

Yuav ua li cas kev sau ntawv tso? Rov qab tuav Bent hla kab?

  • Ib leeg-Arm Rov Qab Grip Kab: Cov qauv no tsom rau ntawm ib sab caj npab ntawm ib lub sijhawm, pab daws cov leeg nqaij tsis txaus ntawm ob sab.
  • Incline Bench Reverse Grip Kab: Qhov kev hloov pauv no yog ua rau ntawm lub rooj ntev zaum incline, uas tuaj yeem pab cais cov leeg ntawm sab nraub qaum.
  • Smith Tshuab Rov Qab Grip Kab: Qhov kev hloov pauv no siv lub tshuab Smith, uas tuaj yeem muab kev ruaj ntseg thiab tswj ntau dua li qhov hnyav dawb.
  • Seated Cable Reverse Grip Kab: Cov qauv no siv lub tshuab cable, muab qhov nro tas li thoob plaws hauv lub zog thiab muaj kev xav txawv dua li qhov hnyav.

Yuav ntawm li cas kev caij kab mob los tso tso Rov qab tuav Bent hla kab?

  • Pull-ups kuj ntxiv Reverse Grip Bent over Rows thaum lawv tsom rau lub cev sab sauv, tshwj xeeb tshaj yog sab nraub qaum thiab biceps, txhim kho lub zog thiab kev ua siab ntev ntawm cov leeg no uas kuj siv rau hauv rowing ce.
  • Seated Cable Rows yog lwm qhov kev tawm dag zog ntxiv, raws li lawv tsom mus rau nruab nrab cov leeg nqaij, pab txhim kho lub cev thiab kev ruaj ntseg, uas yog qhov tseem ceeb rau kev ua Reverse Grip Bent over Rows zoo.

Cov ntawv cov tuam tsev muaj kev khiav Rov qab tuav Bent hla kab

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