Barbell Upright Row

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Deltoid Lateral
• Amashwa eqhapho: Deltoid Anterior, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Ukuxhumana kwe Barbell Upright Row

The Barbell Upright Row ndi masewera olimbitsa thupi omwe amayang'ana mapewa ndi kumtunda kumbuyo, kuthandiza kupititsa patsogolo misala ya minofu ndi mphamvu zonse zakumtunda kwa thupi. Ndizoyenera aliyense kuyambira oyamba kumene kupita ku zonyamula zolemera zapamwamba, ndikupangitsa kuti ikhale yosunthika panjira iliyonse yolimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi pakulimbitsa thupi kwawo chifukwa zimatha kukulitsa kaimidwe, kukweza magwiridwe antchito, ndikuthandizira kuti thupi likhale lozungulira bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Upright Row

• Sungani msana wanu mowongoka, kwezani barbell molunjika chakuchibwano chanu, ndikulola kuti zigono zanu zitulukire m'mbali. Kuyenda kuyenera kuyendetsedwa ndi mapewa anu ndi kumtunda kumbuyo, osati mikono yanu.
• Kwezani barbell mpaka itakhala yofanana ndi chibwano chanu, kapena mpaka zigono zanu zifike kutalika kwa phewa. Onetsetsani kuti manja anu azikhala olunjika ndipo barbell imakhalabe pafupi ndi thupi lanu.
• Imani pang'onopang'ono pamwamba pa chonyamuliracho musanatsitse pang'onopang'ono belu lakumbuyo mpaka pomwe poyambira.
• Bwerezani izi pamaseti omwe mukufuna ndikubwereza.

Izinto zokwenza Barbell Upright Row

• Malo a Elbows: Zigongono zanu ziyenera kukhala zapamwamba nthawi zonse kuposa manja anu mukamakoka chotchinga mmwamba. Izi ndizofunikira kuti mugwire bwino mapewa anu ndi minofu yakumbuyo yakumbuyo. Ngati manja anu ndi apamwamba kuposa mawondo anu, mwinamwake mumagwiritsa ntchito biceps kuposa mapewa anu, zomwe si cholinga cha ntchitoyi.
• Osakwezera Pamwamba: Pewani kukoka belu lapamwamba kwambiri. Mipiringidzo siyenera kupita pamwamba pa chifuwa chanu, kapena mukhoza kuika pachiwopsezo pamapewa anu. Kutalika koyenera ndi pamene zigongono zanu zili pamapewa.
• Sungani Moyo Wanu Wotanganidwa: Ndikofunikira kuti muzichita masewera olimbitsa thupi nthawi zonse kuti mukhale ndi kaimidwe koyenera komanso moyenera. Izinso

Barbell Upright Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Upright Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Upright Row. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumatha kutha komanso kuyang'ana kwambiri mawonekedwe ndi luso kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi. Komanso, ndikofunikira nthawi zonse kutenthetsa musanayambe kuchita masewera olimbitsa thupi. Ngati mukumva kupweteka kapena kupweteka panthawi yolimbitsa thupi, ndibwino kuti muyime ndikuwonana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Upright Row?

• Mzere Wowongoka Wamkono Umodzi: Pogwiritsa ntchito dumbbell imodzi kapena kettlebell, mukhoza kuyang'ana mbali imodzi ya thupi panthawi, kupititsa patsogolo mphamvu ndi kukhazikika.
• Mzere Wowongoka Wachingwe: Kusiyanaku kumagwiritsa ntchito makina opangira chingwe, kumapereka kukangana kosalekeza panthawi yonseyi ndikuthandizira kukulitsa kutsegulira kwa minofu.
• Smith Machine Upright Row: Pogwiritsa ntchito makina a Smith, mukhoza kuyendetsa bwino kulemera ndi njira ya kayendetsedwe kake, zomwe zingakhale zopindulitsa kwa atsopano ku masewera olimbitsa thupi kapena kuyenda kochepa.
• EZ Bar Upright Row: Kusinthaku kumagwiritsa ntchito EZ bar, yomwe ili ndi mawonekedwe apadera omwe amatha kuchepetsa kupsinjika pamikono ndi pamphumi pomwe akulunjika bwino pamapewa ndi minofu yakumbuyo yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Barbell Upright Row?

• Dumbbell Lateral Raise ndi ntchito ina yofananira, chifukwa imayang'ana lateral deltoids, yomwe imagwiranso ntchito pa Barbell Upright Row, motero imakulitsa m'lifupi mwamapewa ndi minofu.
• The Barbell Shrug ndi ntchito yogwirizana chifukwa imayang'ana minofu ya trapezius, yomwe ndi minofu yachiwiri yomwe imagwira ntchito mu Barbell Upright Row, choncho imathandizira kukhala ndi thupi lamphamvu komanso loyenera lapamwamba.