Barbell Dina nso-jide Ahịrị n'okpuru aka na Rack

• Agache: Ig: "Echefu nke a bụ iko mmụọ"
• Ibikoresho: Igbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.
• Ibiharuro risha: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ibiharuro ribiri: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior

Ijambo ryo kuri Barbell Dina nso-jide Ahịrị n'okpuru aka na Rack

The Barbell Liing Close-Grip Underhand Row on Rack bụ mmega ahụ na-ewuli elu nke na-elekwasị anya mọzụlụ nke azụ, biceps, na ubu. Mmega ahụ a dị mma maka ndị mmadụ n'otu n'otu na-achọ ịbawanye ike ahụ dị elu, melite nkọwa akwara, na ịkwalite ahụike zuru oke. Ndị mmadụ nwere ike ịhọrọ mmega ahụ maka ịdị irè ya n'ịkwalite ọnọdụ ka mma, melite ikike ibuli elu, na inye aka na usoro ọzụzụ ike zuru oke.

Kubahiriza: Ijambo kwa Ikirari Barbell Dina nso-jide Ahịrị n'okpuru aka na Rack

• Guzoro ihu n'ihu mgbịrịgba wee jide ya n'okpuru aka (ọbụ aka chere ihu n'elu) ma kwadoo ya nso ọnụ, ihe dịka obosara ubu iche.
• Setịa barbell ahụ n'akụkụ igbe dị ala ka ị na-edebe ahụ gị ka ọ dị jụụ, naanị ogwe aka gị kwesịrị ịdị na-agagharị. Gbaa mbọ hụ na ikpere gị dị nso na ahụ gị n'oge mmegharị ahụ.
• Jide ọnọdụ ahụ nwa oge mgbe mgbịrịgba ahụ kacha nso n'obi gị, na-amanye akwara azụ gị.
• Jiri nwayọ weghachi barbell ahụ n'ọnọdụ mmalite, gbatịa ogwe aka gị nke ọma wee nwee mmetụta ịgbatị ahụ na akwara azụ gị. Nke a na-emecha otu ugboro ugboro.

Komeza kuganiriza Barbell Dina nso-jide Ahịrị n'okpuru aka na Rack

• Jide: Jiri njide n'okpuru aka gị ka edobere ọnụ na mgbịrịgba. Ihe njide a na-elekwasị anya akwara dị iche karịa ahịrị ọdịnala. Otú ọ dị, hụ na njide gị esighị ike nke ukwuu n'ihi na ọ nwere ike ibute nkwojiaka nkwojiaka.
• Mmegharị a na-achịkwa: Zenarị mmegharị ahụ. Ekwesịrị ibuli ihe mgbochi ahụ ma wetuo ya n'ụzọ dị nwayọ, na-achịkwa ya. Ntugharị ọsọ ọsọ na nke a na-achịkwaghị achịkwa nwere ike bute ahụ ike ma ọ bụ mmerụ ahụ.
• Debe ikpere gị nso: Debe ikpere gị n'akụkụ ahụ gị n'oge mmega ahụ. Ikwe ka ikpere gị gbawapụ nwere ike ime ka uche gị pụọ na akwara azụ gị wee banye n'ubu gị, nke na-abụghị ebumnuche nke mmega ahụ.
• Oke ngagharị zuru oke: Gbaa mbọ hụ na ị na-eji

Barbell Dina nso-jide Ahịrị n'okpuru aka na Rack Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Barbell Dina nso-jide Ahịrị n'okpuru aka na Rack?

Ee, ndị mbido nwere ike ịme Barbell Liing Close-Grip Underhand Row na mgbatị ahụ. Otú ọ dị, ọ dị mkpa iji obere arọ malite iji ghọta ụdị na usoro nke ọma. A na-atụ aro ka ịnwe onye na-enye ọzụzụ ma ọ bụ onye nwere ahụmahụ na-eduzi usoro a iji zere mmerụ ahụ ọ bụla. Dị ka oge niile, tupu ịmalite usoro mmega ahụ ọhụrụ ọ bụla, ọ dị mma ịkpọtụrụ onye na-ahụ maka ahụike.

Ibintu byinshi bijyanye no kwa Barbell Dina nso-jide Ahịrị n'okpuru aka na Rack?

• Smith Machine Liing Close-Grip Underhand Row: Ọdịiche a na-eji igwe Smith, nke na-enye nkwụsi ike ma na-enye gị ohere ilekwasị anya naanị na ngagharị ịkwọ ụgbọ.
• Cable Liing Close-Grip Underhand Row: Ọdịiche a na-eji igwe igwe, nke na-enye esemokwu mgbe niile na mmegharị ahụ niile.
• Mgbochi Mgbochi Liing Close-Grip Underhand Row: Ọdịiche a na-eji ụgbụ mgbochi, nke enwere ike ịhazi maka ọkwa esemokwu dị iche iche ma dịkwa mma maka mgbatị ụlọ.
• Kettlebell Liing Close-Grip Underhand Row on Bench: Ọdịiche a na-eji kettlebells dochie barbell, na-enye ụzọ ọzọ iji mee ka ihe isi ike nke mmega ahụ dịkwuo elu.

Ibintu byiza bikanagorwa Barbell Dina nso-jide Ahịrị n'okpuru aka na Rack?

• The Pull-Up bụ mmega ahụ ọzọ metụtara ya nke na-emeju Barbell Liing Close-Grip Underhand Row on Rack n'ihi na ọ na-etinye otu ahụ ike, gụnyere lats, biceps, na n'etiti azụ, mana ọ na-agụnye mmegharị ahụ, nke nwere ike inye aka melite arụmọrụ arụmọrụ. na ntachi obi muscle.
• The Seated Cable Row nwere ike ịbụ ihe mgbakwunye dị mma na Barbell Liing Close-Grip Underhand Row on Rack ka ọ na-elekwasị anya otu akwara mana na ọdụ, kwụsie ike, na-enye ohere maka mmegharị njikwa na ohere ilekwasị anya na ụdị na akwara. njikọ aka.