Barbell Akugona Pafupi-Grip Underhand Row pa Rack

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mexau Karala
• 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 Barbell Akugona Pafupi-Grip Underhand Row pa Rack

The Barbell Lying Close-Grip Underhand Row on Rack ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya kumbuyo, biceps, ndi mapewa. Kulimbitsa thupi kumeneku ndikwabwino kwa anthu omwe akufuna kulimbitsa thupi, kuwongolera matanthauzidwe a minofu, komanso kulimbitsa thupi lonse. Anthu angasankhe izi kuti zikhale zogwira mtima polimbikitsa kaimidwe kabwino, kukweza luso lokweza, komanso kuthandizira panjira yophunzitsira mphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Akugona Pafupi-Grip Underhand Row pa Rack

• Imani moyang'anizana ndi belulo ndikuligwira ndi kumanja (mikono yang'anani mmwamba) ndipo manja ali moyandikana, motalikirana motalikirana ndi mapewa.
• Kokani chotchinga chakumanzere pachifuwa chanu ndikusunga thupi lanu, manja anu okha ndi omwe akuyenera kuyenda. Onetsetsani kuti zigono zanu zili pafupi ndi thupi lanu panthawi yonseyi.
• Gwirani malo kwa mphindi pamene barbell ili pafupi kwambiri ndi chifuwa chanu, ndikufinya minofu yanu yam'mbuyo.
• Pang'onopang'ono bweretsani barbell pamalo oyambira, mukutambasula manja anu ndikumva kutambasula m'mitsempha yanu yam'mbuyo. Izi zimamaliza kubwereza kumodzi.

Izinto zokwenza Barbell Akugona Pafupi-Grip Underhand Row pa Rack

• Kugwira: Gwiritsani ntchito m'manja mwanu ndi manja anu atayikidwa pafupi ndi barbell. Kugwira uku kumalunjika ku minofu mosiyana ndi mzere wachikhalidwe. Komabe, onetsetsani kuti kugwira kwanu sikuli kothina kwambiri chifukwa kungayambitse kupsinjika kwa dzanja.
• Mayendedwe Oyendetsedwa: Pewani mayendedwe onjenjemera. The barbell iyenera kukwezedwa ndikutsitsa pang'onopang'ono, mowongolera. Kusuntha kwachangu komanso kosalamulirika kungayambitse kupsinjika kwa minofu kapena kuvulala.
• Sungani Zigono Zanu Pafupi: Sungani zigono zanu pafupi ndi thupi lanu panthawi yonse yochita masewera olimbitsa thupi. Kulola kuti zigongono zanu zituluke zimatha kusuntha kuyang'ana kutali ndi minofu yanu yam'mbuyo ndikuyika mapewa anu, chomwe sichili cholinga cha ntchitoyi.
• Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito

Barbell Akugona Pafupi-Grip Underhand Row pa Rack Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Akugona Pafupi-Grip Underhand Row pa Rack?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Lying Close-Grip Underhand Row pa Rack. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti mumvetsetse mawonekedwe ndi njira molondola. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti azitha kuvulala. Monga nthawi zonse, musanayambe kuchita masewera olimbitsa thupi, ndi bwino kukaonana ndi dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Akugona Pafupi-Grip Underhand Row pa Rack?

• Smith Machine Akunama Close-Grip Underhand Row: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe amapereka bata ndipo amakulolani kuti muzingoyang'ana paulendo wopalasa.
• Chingwe Chogona Pafupi-Grip Underhand Row: Kusinthaku kumagwiritsa ntchito makina a chingwe, omwe amapereka kusamvana kosalekeza mumayendedwe onse.
• Gulu la Resistance Band Liing Close-Grip Underhand Row: Kusinthaku kumagwiritsa ntchito magulu otsutsa, omwe amatha kusinthidwa pamagawo osiyanasiyana amakanidwe ndipo ndi abwino polimbitsa thupi kunyumba.
• Kettlebell Akugona Pafupi-Grip Underhand Row pa Bench: Kusintha kumeneku kumalowa m'malo mwa barbell ndi kettlebell, kupereka njira ina yowonjezera kuvutika kwa masewerawo.

Izinto zokufunda ezishisa ezivumelekile Barbell Akugona Pafupi-Grip Underhand Row pa Rack?

• The Pull-Up ndi masewera ena okhudzana nawo omwe amathandizira Barbell Lying Close-Grip Underhand Row pa Rack chifukwa imagwira magulu ofanana a minofu, kuphatikizapo lats, biceps, ndi pakati kumbuyo, koma imaphatikizapo kuyenda kwa thupi, zomwe zingathandize kulimbitsa thupi. ndi kupirira kwa minofu.
• The Seated Cable Row ikhoza kukhala chowonjezera chabwino kwa Barbell Lying Close-Grip Underhand Row pa Rack monga momwe imayang'ana minofu yomweyi koma ili pansi, malo okhazikika, kulola kuyenda kolamuliridwa komanso mwayi woganizira mawonekedwe ndi minofu. chinkhoswe.