Barbell One Arm Wopindika pamwamba pa Row

• 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, Pectoralis Major Sternal Head

Ukuxhumana kwe Barbell One Arm Wopindika pamwamba pa Row

The Barbell One Arm Bent over Row ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu yamsana, mapewa, ndi biceps. Ndi masewera olimbitsa thupi abwino kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kulimbikitsa minofu, komanso kulimbitsa thupi lawo lonse. Kuphatikizira izi muzochita zanu kungathandize kuwonjezera mphamvu zanu zokoka, kumathandizira kuti thupi likhale logwirizana, ndikuthandizira kupewa kuvulaza mwa kulimbikitsa minofu yomwe imathandizira msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell One Arm Wopindika pamwamba pa Row

• Pindani m'chiuno mwanu mpaka chiuno chanu chikhale chofanana ndi pansi, ndikusunga msana wanu molunjika ndipo bondo lanu lakumanja likupindika pang'ono.
• Yambani ndi dzanja lanu lamanja litatambasulidwa mokwanira kotero kuti belulo likulendewera pansi pachifuwa chanu.
• Kokani chingwe chakumtunda chakuchifuwa chanu, ndikusunga chigongono chanu pafupi ndi thupi lanu ndikuwonetsetsa kuti mphamvuyo sichokera kumbuyo kapena mapewa anu, koma mkono wanu ndi minofu yakumbuyo yakumbuyo.
• Pang'onopang'ono tsitsani barbell kumbuyo komwe munayambira, kukulitsa mkono wanu kwathunthu, ndikubwereza kusuntha kwa nambala yomwe mukufuna ya reps musanasinthe ku mkono wina.

Izinto zokwenza Barbell One Arm Wopindika pamwamba pa Row

• Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze belu. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Mukakweza kulemerako, sungani mapewa anu pamodzi, ndipo mukatsitsa, tambasulani manja anu mokwanira. Izi zidzatsimikizira kuti mukugwira ntchito bwino minofu yomwe mukufuna.
• Gwiritsani Ntchito Kunenepa Moyenera: Kulakwitsa kwina kofala ndiko kugwiritsa ntchito kulemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kulemera kwake kuyenera kukhala kolemetsa kokwanira kukutsutsani, koma osati kolemetsa kwambiri kotero kuti kumakupangitsani kusokoneza mawonekedwe anu.
• Sungani Khosi Lanu Mosalowerera Ndale: Pewani

Barbell One Arm Wopindika pamwamba pa Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell One Arm Wopindika pamwamba pa Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell One Arm Bent Over Row, koma ayenera kuyamba ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi yemwe amawatsogolera poyamba kuti awonetsetse kuti akuchita bwino. Ntchitoyi ndi yabwino kulimbikitsa kumbuyo, mapewa, ndi mikono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell One Arm Wopindika pamwamba pa Row?

• Incline Bench One Arm Row: Kusiyanaku kumagwiritsa ntchito benchi yokhotakhota kuthandizira thupi lanu, kuchepetsa kupsinjika pamunsi kumbuyo kwanu ndikulunjika magulu omwewo.
• Seated Cable Row: M'malo mogwiritsa ntchito zolemetsa zaulere, kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, zomwe zimapangitsa kuti minofu ikhale yokhazikika pamayendedwe onse.
• T-Bar Row: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a T-bar, omwe amapereka njira yosiyana ndi yosiyana, yomwe ingathandize kutsata madera osiyanasiyana a minofu yam'mbuyo.
• Renegade Row: Kusintha kovutiraku kumaphatikiza kukankha-mmwamba ndi mzere wa mkono umodzi, kumathandizira kugwira ntchito yakumtunda kwa thupi lanu ndi pachimake nthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Barbell One Arm Wopindika pamwamba pa Row?

• Zokoka ndizowonjezera kwambiri ku Barbell One Arm Bent over Rows pamene onse amagwira ntchito pamwamba pa thupi, makamaka akuyang'ana latissimus dorsi ndi biceps, kupititsa patsogolo mphamvu zam'mwamba ndi kupirira kwa minofu.
• Mizere ya Dumbbell imatha kuthandizira Barbell One Arm Bent Pamizere chifukwa onse amayang'ana magulu omwewo a minofu, kuphatikiza kumbuyo, mapewa, ndi ma biceps, koma kugwiritsa ntchito ma dumbbells kungathandize kuthana ndi kusalinganika kulikonse pakati pa kumanzere ndi kumanja kwa thupi.