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Barbell we de lay klos-grip ɔndahan rɔw pan rɛk

Profayiri y'eby'okufuna

Parti ya muntuIgwa u di to ankut suh-suah body parts.
EmpandikaTutwikeme
amagezi agakubyaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
amagezi ag'omusaBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Okuwandikira ku Barbell we de lay klos-grip ɔndahan rɔw pan rɛk

Di Barbell Lying Close-Grip Underhand Row on Rack na ɛksesaiz we de mek pɔsin gɛt trɛnk ɛn i kin tɔch mɔ di mɔsul dɛn na di bak, di bayseps, ɛn di sholda dɛn. Dis wokɔt fayn fɔ wan wan pipul dɛn we de aim fɔ inkrisayz ɔpa bɔdi trɛnk, impruv mɔsul difinishɔn, ɛn ɛp fɔ mek ɔl fitnɛs. Pipul dɛn kin pik dis ɛgzampul fɔ di we aw i de wok fayn fɔ mek pɔsin ebul fɔ tinap fayn, fɔ mek i ebul fɔ es ɔp, ɛn fɔ mek dɛn ebul fɔ tren dɛn trɛnk fayn fayn wan.

Okukubidde ku: Nkugiyigisa Barbell we de lay klos-grip ɔndahan rɔw pan rɛk

  • Stand fes di barbεl εn grap am wit כndahan grip (palm fεs כp) εn an dεm we dεn posishכn klos togeda, bכt sכlda-wid apat.
  • Pul di barbell to yu lכw chεst we yu de kip yu bכdi stil, na yu an dεm nכmכ fכ de muv. Mek shɔ se yu ɛlb dɛn de nia yu bɔdi ɔl di tɛm we yu de muv.
  • Hol di pozishɔn fɔ smɔl tɛm we di barbɛl de nia yu chɛst, ɛn swɛt yu bak mɔsul dɛn.
  • Smɔl smɔl, go bak to di barbell to di say we yu bigin, ful-ɔp yu an dɛn ɛn fil se yu bak mɔsul dɛn dɔn strɛch. Dis kin kɔmplit wan ripit.

Amakulu mu kubiteekamu Barbell we de lay klos-grip ɔndahan rɔw pan rɛk

  • Grip: Yuz ɔndahan grip wit yu an dɛn we yu put klos togɛda pan di barbɛl. Dis grip de target di mכsul dεm difrεnt frכm tradishכnal rכw. Bɔt mek shɔ se yu grip nɔ tu tayt bikɔs i kin mek yu an strɛs.
  • Kɔntrol Muvmɛnt: Nɔ muv jerky. Dɛn fɔ es di barbɛl ɛn put am dɔŋ sloslo ɛn kɔntrol am. We yu muv kwik kwik wan ɛn we yu nɔ ebul fɔ kɔntrol yu, dat kin mek yu mɔsul dɛn strɛs ɔ yu kin wund.
  • Kip Yu Ɛlbo Klos: Kip yu ɛlbow nia yu bɔdi ɔl di tɛm we yu de du di ɛksesaiz. If yu alaw yu ɛlb fɔ flay, dat kin mek yu nɔ pe atɛnshɔn pan yu bak mɔsul dɛn ɛn go na yu sholda dɛn, ɛn dis nɔto di gol fɔ dis ɛgzampul.
  • Ful Rɛnj fɔ Muv: Mek shɔ se yu de yuz am

Barbell we de lay klos-grip ɔndahan rɔw pan rɛk Ebitala by'omuyigiriza

Mwebale kuteekamu Barbell we de lay klos-grip ɔndahan rɔw pan rɛk?

Yes, di wan dɛn we de bigin kin du di Barbell Lying Close-Grip Underhand Row on Rack ɛgzampul. Bɔt i impɔtant fɔ bigin wit layt wet fɔ ɔndastand di fɔm ɛn di tɛknik kɔrɛkt wan. I fayn bak fɔ gɛt pɔsin we de tren pɔsin ɔ pɔsin we gɛt ɛkspiriɛns fɔ gayd di prɔses fɔ mek yu nɔ gɛt ɛni injuri. As ɔltɛm, bifo yu bigin ɛni nyu ɛksɛsayz, i fayn fɔ tɔk to pɔsin we de kia fɔ wɛlbɔdi biznɛs.

Ki kitiibwa eby'okukozesa omuntu Barbell we de lay klos-grip ɔndahan rɔw pan rɛk?

  • Smith Machine Lying Close-Grip Underhand Row: Dis varieshon de yuz Smith mashin, we de gi stebiliti en alaw yu fo fos onli pan di rowing moshon.
  • Kebul Lay Klos-Grip Ɔndahan Row: Dis chenj de yuz kebul mashin, we de gi tɛnsiɔn ɔltɛm ɔlsay na di muvmɛnt.
  • Resistance Band Lying Close-Grip Underhand Row: Dis vεryushכn de yuz rεsistεns bεnd dεm, we dεn kin ajɔst fכ difrεn tεnshכn lεvεl dεm εn i fayn fכ wokכt na os.
  • Kettlebell Lying Close-Grip Underhand Row on Bench: Dis vεryushכn de riples di barbell wit ketulbεl, we de gi כda we fכ mek di εksεsayz tranga.

Eby'okukozesa omulungi okugabana n'eby'omanyi Barbell we de lay klos-grip ɔndahan rɔw pan rɛk?

  • Di Pul-Up na ɔda rilat ɛksɛsayz we de kɔmplit di Barbell Lying Close-Grip Underhand Row on Rack bikɔs i de ɛnjɔy di sem kayn mɔsul grup dɛn, we inklud di lats, biceps, ɛn midul bak, bɔt i involv bak di bɔdi wet muvmɛnt, we kin ɛp fɔ mek yu fit fɔ wok fayn fayn wan ɛn di mɔsul dɛn we de bia.
  • di Sit Kebul Row kin bi gud supliment to di Barbell Lying Close-Grip Underhand Row on Rack as i de target di sem mכsul dεm bכt na sidon, mכr stebul posishכn, we de alaw fכ kכntrol mכr muvmεnt εn di chans fכ fכkus pan fכm εn mכsul ɛngej.

Amagamba ag'ewayogenze Barbell we de lay klos-grip ɔndahan rɔw pan rɛk

  • Ɔndahan Barbell Row Ɛgzampul
  • Klos-Grip Barbell bak wokɔt
  • Lying Row pan Rak Trenin
  • Barbell Underhand Row fɔ Bak
  • Klos-Grip Lay Barbell Row
  • Bak Strɔng wit Barbell
  • Ɔndahan Grip Bak Ɛgzampul
  • Lying Rack Rowing Wok ɔt
  • Barbell bak mɔsul trenin
  • Klos-Grip Ɔndahan Barbɛl Row.