Band Close Grip Row

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

Ukuxhumana kwe Band Close Grip Row

The Band Close Grip Row ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amalimbana ndi kulimbitsa kumbuyo, mapewa, ndi minofu ya mkono, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa anthu omwe akufuna kukulitsa mphamvu zawo zakumtunda. Ndiwoyenera kumagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, opereka masewera olimbitsa thupi opanda mphamvu koma amphamvu. Zochita zolimbitsa thupizi ndizofunikira chifukwa zimasinthasintha, chifukwa zimatha kuphatikizidwa mosavuta m'machitidwe osiyanasiyana olimbitsa thupi, komanso kuthekera kwake kuwongolera kaimidwe, kukulitsa tanthauzo la minofu, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band Close Grip Row

• Gwirani mawondo anu pang'ono ndikumangirira kutsogolo m'chiuno, ndikusunga msana wanu mowongoka komanso moyandikana ndi pansi.
• Kokani chingwe m'chiuno mwanu, ndikuyika zigono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi.
• Gwirani malowa kwa masekondi angapo, mukumva kugwedezeka kumbuyo kwanu ndi ma biceps.
• Pang'onopang'ono tsitsani gululo kubwerera kumalo oyambira, kusunga ulamuliro ndi kukana. Izi zimamaliza kubwereza kumodzi. Bwerezani zolimbitsa thupi nthawi zambiri momwe mungafunire.

Izinto zokwenza Band Close Grip Row

• Maimidwe Oyenera: Imani ndi mapazi anu m'lifupi mwake m'lifupi, mawondo amapindika pang'ono, ndipo torso yanu imatsamira patsogolo pamtunda wa madigiri 45. Izi zidzakuthandizani kugwirizanitsa minofu yanu yam'mbuyo ndi yam'mbuyo moyenera.
• Malo Pamanja: Mukamagwira mzere woyandikira pafupi, manja anu ayenera kuikidwa pafupi. Kulakwitsa kofala ndiko kufalitsa manja motalikirana kwambiri, zomwe zimatha kusokoneza mawondo ndipo sizimayang'ana minofu bwino.
• Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kuyenda mwachangu. M'malo mwake, kokerani gululo kumimba mwanu pang'onopang'ono ndikuwongolera, kenaka mutulutseni ndikuyenda komweko. Izi zidzakuthandizani kugwirizanitsa minofu yanu panthawi yonse yolimbitsa thupi.
• Kuyenda Kwathunthu: Onetsetsani kuti mwakwanira

Band Close Grip Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band Close Grip Row?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Band Close Grip Row. Zochita izi ndi njira yabwino yolimbikitsira msana, mapewa, ndi mikono. Ndi chisankho chabwino kwa oyamba kumene chifukwa ndizochepa kwambiri ndipo mutha kusintha mosavuta kukana pogwiritsa ntchito magulu osiyanasiyana kapena kusintha mphamvu yanu. Komabe, ndikofunikira kuphunzira mawonekedwe olondola kuti musavulale. Mungafune kuganizira kugwira ntchito ndi mphunzitsi kapena kuwonera mavidiyo ophunzitsira kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band Close Grip Row?

• Band Standing Close Grip Row: Mukusintha uku, mumatchinjiriza gululo pamtunda wa pachifuwa ndikuyimirira pomwe mukuchita mzerewo, kuyang'ana kwambiri kufinya kwa minofu yakumbuyo.
• Single-Arm Band Close Grip Row: Kusinthaku kumaphatikizapo kugwiritsa ntchito mkono umodzi wokha panthawi imodzi kuti mugwire mzerewu, zomwe zingathandize kudzipatula ndikuyang'ana mbali iliyonse ya nsana wanu payekha.
• Band Close Grip Row ndi Squat: Kusintha kumeneku kumawonjezera squat pamzere, ndikupangitsa kukhala masewera olimbitsa thupi omwe amakhudzanso thupi lanu lakumunsi.
• Band Close Grip Row with Twist: Mukusintha uku, mumawonjezera zopindika pamwamba pa mzere, zomwe zimathandiza kugwirizanitsa pachimake chanu ndikuwongolera mphamvu yanu yozungulira.

Izinto zokufunda ezishisa ezivumelekile Band Close Grip Row?

• Zochita zolimbitsa thupi za Seated Cable Row zimakwaniritsa Band Close Grip Row monga momwe zimayendera magulu a minofu omwewo, kuphatikizapo lats, rhomboids, ndi trapezius, koma kuchokera kumbali yosiyana, kupereka ntchito yowonjezereka kumbuyo.
• The Bent Over Barbell Row ndi masewera ena okhudzana ndi momwe amachitiranso minofu yam'mbuyo ndi biceps, mofanana ndi Band Close Grip Row, kupititsa patsogolo minofu ndi symmetry.