Barbell Reverse Grip 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 Reverse Grip Wopindika pamwamba pa Row

The Barbell Reverse Grip Bent Over Row ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo kwanu, ma biceps, ndi manja anu. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kuwongolera kaimidwe, komanso kukulitsa tanthauzo la minofu. Zochita izi ndizopindulitsa makamaka kwa iwo omwe akufuna kuwonjezera mphamvu zawo zokoka, zomwe zitha kukhala zopindulitsa pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Reverse Grip Wopindika pamwamba pa Row

• Pindani m'chiuno ndi m'mawondo anu, kusunga msana wanu mowongoka, ndikutsitsa torso yanu mpaka itatsala pang'ono kufanana ndi pansi.
• Lolani kuti barbell apachike kutalika kwa mkono kuchokera pamapewa anu, awa ndiye malo anu oyambira.
• Kokani barbell kumtunda wanu wakumtunda popinda zigongono zanu ndikufinya mapewa anu palimodzi.
• Pang'onopang'ono tsitsani barbell kubwerera pamalo oyambira, ndikukulitsa manja ndi mapewa anu, kuti mumalize kubwereza kamodzi.

Izinto zokwenza Barbell Reverse Grip Wopindika pamwamba pa Row

• **Sungani Msana Wosalowerera**: Pindani m'chiuno ndi mawondo anu, ndikusunga msana wanu mowongoka komanso pafupi ndi pansi. Kulakwitsa kofala ndikuzungulira kumbuyo, komwe kungayambitse kuvulala. Nthawi zonse sungani msana wanu wosalowerera kuti mupewe kupanikizika kosafunikira pamsana wanu.
• **Kuyenda Koyendetsedwa**: Kokani chotchinga chakumtunda chakumtunda ndikuyika zigono zanu pafupi ndi thupi lanu. Chovalacho chiyenera kukhala chogwirizana ndi sternum yanu. Pewani kusuntha kwachangu kapena kofulumira, komwe kungayambitse kupsinjika kwa minofu. M'malo mwake, yang'anani pamayendedwe oyendetsedwa, osalala.
• **Njira Yopumira**: Pumirani mpweya pamene mukukweza belu ndikupumira pamene mukuyitsitsanso

Barbell Reverse Grip Wopindika pamwamba pa Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Reverse Grip Wopindika pamwamba pa Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Reverse Grip Bent pa Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimatha kukhala zovuta, kotero oyamba ayenera kuchita pang'onopang'ono ndikuwonjezera kulemera kwawo pamene mphamvu ndi luso lawo likukulirakulira. Ndikoyeneranso kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti fomuyo ndi yolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Reverse Grip Wopindika pamwamba pa Row?

• Seated Cable Row: M'malo mwa barbell, kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, omwe angapereke kukanikiza kosalekeza panthawi yonseyi ndikuthandizira kulunjika minofu yanu mosiyana.
• Inverted Row: Kusiyanaku kumaphatikizapo kugwiritsa ntchito kulemera kwa thupi lanu ngati kukana. Mukhazikitsa bar pamtunda wa chiuno pamakina a Smith kapena squat rack, ndikudzikokera ku bar.
• T-Bar Row: Kusinthaku kumaphatikizapo kugwiritsa ntchito makina a T-bar. Kusunthaku kuli kofanana ndi kabati kakang'ono ka barbell kopindika pamzere, koma T-bar imalola kugwira ndi kaimidwe kosiyana.
• Smith Machine Bent Over Row: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe amapereka kukhazikika komanso amakulolani kuti muziganizira kwambiri za kugwedeza kwa minofu m'malo mogwirizanitsa kulemera kwake.

Izinto zokufunda ezishisa ezivumelekile Barbell Reverse Grip Wopindika pamwamba pa Row?

• Kukoka ndi ntchito ina yowonjezera pamene imayang'ana kumtunda kwa thupi monga lats ndi biceps, zomwe zimagwiranso ntchito panthawi ya Barbell Reverse Grip Bent Over Rows, potero kumapangitsa mphamvu yogwira ndi kumtunda kwa thupi.
• Mzere wa T-bar ndi masewera olimbitsa thupi omwe amayang'ananso gulu lomwelo la minofu, kuphatikizapo kumbuyo kwapakati, lats, ndi biceps, motero kumalimbikitsa kukula kwa minofu ndi symmetry.