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Seated Kab

Exercise Profile

Nqeeb Ib hliCov ua koob moj.
Cov khoom sivCable
Ib tej VajInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Ib tej Vaj themBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Seated Kab

Seated Row yog ib qho kev xyaum ua kom muaj zog heev uas feem ntau tsom rau cov leeg hauv koj nraub qaum, xub pwg, thiab caj npab, txhawb nqa lub cev zoo dua thiab cov leeg nqaij. Nws yog ib qho kev tawm dag zog zoo rau cov tib neeg ntawm txhua qib kev qoj ib ce, suav nrog cov pib tshiab, vim nws pab txhim kho cov leeg nqaij thiab kev ua siab ntev. Cov neeg tuaj yeem xaiv qhov kev tawm dag zog no vim nws tsis tsuas yog txhim kho lub cev lub zog, tab sis kuj pab tiv thaiv kev raug mob thiab txhim kho kev ua haujlwm txhua hnub.

Qhia txog: Lub thibkis Step-by-Step Seated Kab

  • Nrog koj txhais caj npab, tuav lub V-bar kov thiab ntshiv rov qab me ntsis, ua kom koj tus txha nraub qaum ncaj thiab koj lub hauv siab.
  • Rub cov tes rov qab ntawm koj lub cev thaum tuav koj lub luj tshib ze rau koj lub cev, tuav koj cov leeg nraub qaum thaum koj mus txog qhov kawg ntawm kev txav.
  • Tuav txoj haujlwm sib cog lus rau ib pliag thiab maj mam rov qab V-bar mus rau qhov qub thaum tswj hwm.
  • Rov ua qhov kev txav no rau qhov kev pom zoo ntawm kev rov ua dua, ua kom koj lub cev nyob ruaj khov thoob plaws hauv kev tawm dag zog.

Nruab ntxaug ntawv Seated Kab

  • Tswj Movement: Tsis txhob rushing lub zog. Hloov chaw, ua qhov kev tawm dag zog maj mam thiab nrog kev tswj hwm. Rub cov tes tuav ntawm koj siv koj cov leeg nraub qaum, nres ib pliag thaum cov leeg nyob ntawm koj lub plab, ces maj mam rov qab mus rau qhov chaw pib. Qhov no yuav ua kom ntseeg tau tias koj cov leeg tau koom nrog txhua qhov kev tawm dag zog.
  • Kev tuav kom raug: tuav cov tes nrog koj ob txhais tes tig rau ib leeg. Qhov no yog hu ua qhov nruab nrab tuav thiab nws pab kom zoo dua cais cov leeg nraub qaum. Tsis txhob tuav cov tes tuav nruj heev vim qhov no tuaj yeem ua rau lub dab teg.
  • Tsis txhob overextending: Tsis txhob overextend koj txhais caj npab los yog lean rov qab deb dhau thaum rov qab mus rau qhov chaw pib. Qhov no tuaj yeem ua rau tsis tsim nyog rau koj lub nraub qaum thiab lub xub pwg nyom, thiab nws tuaj yeem ua tau

Seated Kab FAQs

Tuaj nov cuag Seated Kab?

Yog lawm, cov neeg pib tuaj yeem ua qhov Sead Row ce. Nws yog ib qho kev tawm dag zog zoo kom ntxiv dag zog rau cov leeg nqaij hauv qab. Txawm li cas los xij, nws yog ib qho tseem ceeb rau cov neeg pib pib nrog lub teeb hnyav kom ntseeg tau tias lawv siv daim ntawv raug thiab tiv thaiv kev raug mob. Nws tuaj yeem muaj txiaj ntsig zoo kom muaj tus kws qhia lossis cov kws paub txog gym-goer ua qauv qhia ua ntej. Nco ntsoov ua kom sov ua ntej pib ua haujlwm ib txwm ua.

Yuav ua li cas kev sau ntawv tso? Seated Kab?

  • Incline Bench Seated Row: Hauv qhov kev hloov pauv no, koj ua kab thaum zaum ntawm lub rooj ntev zaum incline, uas tuaj yeem pab cuam tshuam koj cov leeg nraub qaum ntau dua.
  • Seated Cable Row: Qhov kev hloov pauv no siv lub tshuab cable, tso cai rau kom muaj zog dua, tswj tau ntau dua thiab qhov nro tsis tu ncua ntawm cov leeg nqaij thoob plaws hauv kev tawm dag zog.
  • Wide Grip Seated Row: Qhov kev hloov pauv no siv qhov dav dua, uas tuaj yeem pab tsom cov leeg ntawm koj sab nraub qaum thiab lub xub pwg nyom zoo dua.
  • Underhand Grip Seated Row: Qhov kev hloov pauv no siv qhov kev tuav tsis zoo, uas tuaj yeem ua rau muaj kev cuam tshuam ntau dua ntawm sab qis ntawm cov leeg latissimus dorsi hauv koj nraub qaum.

Yuav ntawm li cas kev caij kab mob los tso tso Seated Kab?

  • Deadlifts yog ib qho kev tawm dag zog zoo rau Seated Rows vim tias lawv ua haujlwm ntawm tag nrho sab nraub qaum, suav nrog sab nraub qaum thiab cov ntxiab, uas tsis yog qhov tseem ceeb ntawm Seated Rows, yog li muab kev ua haujlwm rov qab.
  • Bent-Over Rows kuj tseem tuaj yeem ntxiv Cov Kab Sib Tw raws li lawv lub hom phiaj cov leeg zoo sib xws nyob rau sab nraub qaum, tab sis los ntawm lub kaum sab xis sib txawv, yog li txhim kho cov leeg nqaij thiab sib luag.

Cov ntawv cov tuam tsev muaj kev khiav Seated Kab

  • "Cable Seated Row workout"
  • "Rov qab zog ce ce"
  • "Gym khoom rau cov leeg nraub qaum"
  • "Cable rowing exercise"
  • "Seated Row tshuab workout"
  • "Cable workouts rau rov qab"
  • "Seated cable kab txoj kev"
  • "Rov qab lub cev qoj ib ce"
  • "Yuav ua li cas ua Seated Row ce"
  • "Kev ua haujlwm zoo rov qab nrog cable"