Barbell Upright Row

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Upright Row

The Barbell Upright Row ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri mapewa ndi kumtunda kumbuyo, komanso kuchita biceps ndi trapezius minofu. Ndioyenera kwa aliyense amene akufuna kukulitsa mphamvu zakumtunda kwa thupi lawo, kukonza kaimidwe, komanso kupanga mawonekedwe odziwika bwino. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa makamaka kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kulimbikitsa machitidwe awo pamasewera omwe amafunikira mayendedwe amphamvu aphewa ndi manja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Upright Row

• Sungani msana wanu molunjika ndikugwada pang'ono mawondo anu. Awa adzakhala malo anu oyambira.
• Kenako, kwezani barbell molunjika ku chibwano chanu, ndikuyiyika pafupi ndi thupi lanu. Zigono zanu ziyenera kuloza kunja ndikupita pamwamba kuposa manja anu pamene mukukweza.
• Imani pang'ono pamwamba pa kusuntha pamene belu lotchinga lili pafupi ndi chifuwa.
• Pang'onopang'ono tsitsani barbell mpaka pomwe mukuyambira, kuonetsetsa kuti mukuwongolera kulemera nthawi zonse. Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Barbell Upright Row

• Pewani Kugwiritsa Ntchito Zolemera Zolemera: Cholakwika chimodzi chofala ndicho kugwiritsa ntchito zolemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulaza. Yambani ndi zolemetsa zopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi luso lanu zikuyenda bwino.
• Kuyika kwa Elbow: Kulakwitsa kwina kofala sikusunga zigongono pamwamba pa manja panthawi yokweza. Nthawi zonse onetsetsani kuti zigongono zanu zimatsogolera kuyenda ndikukhala pamwamba kuposa mawondo anu mukamakweza barbell. Izi zimathandiza kugwirizanitsa minofu yomwe ikukhudzidwa (trapezius ndi deltoids) mogwira mtima.
• Mayendedwe Oyendetsedwa: Onetsetsani mayendedwe anu

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 kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti ayang'anire ntchitoyo poyamba kuti atsimikizire kuti ikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kukankhira malire anu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Upright Row?

• Smith Machine Upright Row: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a Smith, omwe amapereka bata ndi chitsogozo mu kayendetsedwe ka kayendetsedwe kake, kukulolani kuti muyang'ane kwambiri pa minofu yomwe ikukhudzidwa.
• Mzere Wowongoka Wachingwe: Kusiyanaku kumagwiritsa ntchito makina a chingwe, omwe amapereka kukangana kosalekeza panthawi yonse ya kayendetsedwe kake, zomwe zingapangitse kuti minofu ikhale yowonjezereka.
• EZ Bar Upright Row: Kusinthaku kumagwiritsa ntchito EZ bar, yomwe ili ndi mawonekedwe apadera omwe amatha kugwira bwino, zomwe zimachepetsa kupsinjika kwa dzanja.
• Kettlebell Upright Row: Kusiyanaku kumagwiritsa ntchito kettlebell, yomwe ingapereke kugawa kolemetsa kosiyana komanso kungathe kutsutsa minofu yanu m'njira yatsopano.

Izinto zokufunda ezishisa ezivumelekile Barbell Upright Row?

• Ma Barbell Shrugs ndi othandizira bwino a Barbell Upright Rows chifukwa onse amagwira ntchito minofu ya trapezius, kupititsa patsogolo khosi ndi kumtunda kwa mphamvu yakumbuyo ndi kukhazikika.
• Zochita za Overhead Press zimagwirizananso ndi Barbell Upright Rows, pamene onse amagwirizanitsa deltoids ndi trapezius yapamwamba, zomwe zimathandiza kuti mapewa akhale olimba komanso okhazikika.