Atakhala Wide-grip Row

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Posterior

Ukuxhumana kwe Atakhala Wide-grip Row

The Seated Wide-grip Row ndi masewera olimbitsa thupi omwe amayang'ana minofu yakumbuyo kwanu, makamaka ma lats, misampha, ndi ma rhomboids, ndikumangiriranso ma biceps ndi manja anu. Ndizopindulitsa makamaka kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kaimidwe, ndi matanthauzo a minofu yonse. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kulimbitsa thupi kwanu, kumapangitsa kuti ntchito za tsiku ndi tsiku zikhale zosavuta, ndikuthandizani kuti mukhale ndi thupi lozungulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Wide-grip Row

• Gwirani chogwirizira chachikulu ndi manja onse awiri, zikhato zikuyang'ana pansi, ndipo khalani chammbuyo mpaka manja anu atatambasula ndipo msana wanu uli wowongoka.
• Kokani mipiringidzo kulowera pakati panu popinda zigongono zanu ndikufinya mapewa anu palimodzi, kuwonetsetsa kuti msana wanu ukhale wowongoka ndipo simukutsamira chammbuyo.
• Gwirani malowo kwa kamphindi, mukumva kugundana kwa minofu yam'mbuyo.
• Pang'onopang'ono bweretsani bala kumalo oyambira, kukulitsa manja anu mokwanira ndikuwongolera, kumaliza kubwereza kamodzi. Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Atakhala Wide-grip Row

• Kuyenda Koyendetsedwa: Pamene mukuchita masewera olimbitsa thupi, onetsetsani kuti mayendedwe anu akuchedwa komanso olamulidwa. Pewani kugwiritsa ntchito mphamvu kuti mukoke kulemera kwake, chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungatheke. M'malo mwake, yang'anani kugwiritsa ntchito minofu yam'mbuyo ndi yamkono kuti mukokere kulemera kwanu.
• Kugwira: Gwirani kapamwamba kwambiri, manja otambalala pang'ono kuposa m'lifupi mwake. Onetsetsani kuti manja anu ayang'ana pansi. Kulakwitsa kofala ndikugwira bar mochepera kwambiri, zomwe zimatha kulimbitsa manja anu ndikuchepetsa mphamvu ya masewerawo.
• Range of Motion: Kokani chotchinga chakumimba mwako ndikufinya mapewa anu. Pewani kulakwitsa kofala kongokoka pang'ono pabalaza, komwe kungathe

Atakhala Wide-grip Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Wide-grip Row?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Seated Wide-grip Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire luso lolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi, kuonjezera kulemera pang'onopang'ono pakapita nthawi pamene mphamvu ndi luso likuyenda bwino ndiyo njira yabwino kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Wide-grip Row?

• Atakhala Pafupi Mzere Wogwira: Kusiyanaku kumaphatikizapo kubweretsa manja pafupi pamodzi, zomwe zimatsindika kwambiri minofu yapakati yakumbuyo.
• Seated Wide-grip Row with Resistance Band: Kusinthaku kumagwiritsa ntchito magulu otsutsa m'malo mwa makina a chingwe, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kuwonjezereka kwa minofu.
• Mzere Wokhala Ndi Mkono Umodzi: Kusintha kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kukonza kusalinganika kwa minofu.
• Mzere Wokhala Wotambalala Ndi Kuyimitsa: Kusinthaku kumaphatikizapo kuyimitsa pachimake cha kukangana, komwe kumawonjezera nthawi pansi pa kukangana ndipo kungayambitse kukula kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Atakhala Wide-grip Row?

• The Barbell Deadlift ndi ntchito ina yowonjezera, chifukwa sikuti imangolimbitsa minofu yam'mbuyo komanso imagwirizanitsa ndi unyolo wonse wapambuyo (kuphatikizapo glutes ndi hamstrings), zomwe zimathandiza kuti mukhale ndi chikhalidwe choyenera panthawi ya Seated Wide-grip Row.
• The Bent-over Barbell Row ndi njira yowonjezera yowonjezeretsa kulimbitsa thupi kwanu chifukwa imayang'ananso minofu yakumbuyo monga Seated Wide-grip Row, koma imawonjezera chinthu chokhazikika komanso mphamvu yakumbuyo, zomwe ndizofunikira kuti thupi likhale ndi mphamvu komanso mphamvu. bwino.