Lever Bent 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: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Ukuxhumana kwe Lever Bent pamwamba pa Row

The Lever Bent Over Row ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono, kulimbikitsa kaimidwe kabwinoko ndikuwonjezera mphamvu zathupi lonse. Ndi masewera olimbitsa thupi abwino kwa onse oyambira komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta potengera kulemera komanso zovuta. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kulimbikitsa matanthauzo a minofu, ndikuthandizira kayendetsedwe ka ntchito m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Bent pamwamba pa Row

• Phimbani mawondo anu pang'ono ndikubweretsa torso yanu kutsogolo ndikuwerama m'chiuno; Pitirizani kupindika mpaka torso yanu ili pafupi kufanana ndi pansi. Onetsetsani kuti msana wanu ukhale wowongoka.
• Tsopano, mukuyimitsa thunthu, kwezani belu lotchinga kwa inu. Sungani zigono zanu pafupi ndi thupi lanu kuti muwonetsetse kuti mukugwiritsa ntchito minofu yakumbuyo osati mikono yanu kukweza kulemera.
• Gwirani kamphindi pamwamba pa kayendetsedwe kake, ndikufinya minofu yanu yam'mbuyo, kenaka muchepetse pang'onopang'ono barbell kubwerera kumalo oyambira.
• Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Lever Bent pamwamba pa Row

• Mayendedwe Oyendetsedwa: Pewani mayendedwe onjenjemera. Chinsinsi choti mupindule kwambiri ndi masewerawa ndikuchichita mwadongosolo. Kokani chotchinga chakuchifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu, ndikutsitsa pang'onopang'ono. Izi zimathandiza kuonetsetsa kuti minofu yanu ikugwedezeka kwa nthawi yaitali, zomwe zimabweretsa zotsatira zabwino.
• Osathamanga: Anthu ambiri amakonda kuchita masewera olimbitsa thupi mothamanga, koma izi zimatha kuyambitsa mawonekedwe osayenera komanso kuvulaza. Tengani nthawi yanu, yang'anani pa kayendetsedwe kake, ndipo onetsetsani kuti mukuchita bwino.
• Pewani Kuchulukitsitsa: Kulakwitsa kwina kofala ndiko kulemera kwambiri. Izi zingayambitse mavuto

Lever Bent pamwamba pa Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Bent pamwamba pa Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Bent pa Row, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi munthu wodziwa zambiri, monga mphunzitsi waumwini, kuti aziwongolera njira ndi njira zolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Bent pamwamba pa Row?

• Lever Bent-Over Row yokhala ndi Underhand Grip: Pogwiritsa ntchito chogwirira cham'manja, mutha kuloza minofu yosiyanasiyana kumbuyo kwanu, makamaka m'munsi.
• Lever Bent-Over Row with Wide Grip: Kusiyanaku kumakupatsani mwayi wolozera minofu yakumbuyo yakumbuyo, kuphatikiza ma rhomboids ndi misampha yakumtunda.
• Lever Bent-Over Row yokhala ndi Close Grip: Kugwira kwapafupi kumayang'ana kwambiri minofu yapakati yakumbuyo ndi ma lats.
• Seated Lever Bent-Over Row: Kusinthaku kumachitika mutakhala pansi, kuchepetsa kupsinjika kumunsi kumbuyo ndikuyang'ana kwambiri minofu yakumbuyo ndi yapakati.

Izinto zokufunda ezishisa ezivumelekile Lever Bent pamwamba pa Row?

• Mapull-ups ndiwothandizana nawo kwambiri a Lever Bent over Row popeza onse amagwira ntchito kumtunda, makamaka kumbuyo ndi ma biceps, zomwe zingathandize kukulitsa mphamvu zogwira komanso kupirira kwa thupi.
• Seated Cable Rows imathandiziranso Lever Bent over Row pomwe onse amayang'ana minofu yapakati yakumbuyo, kulimbitsa kaimidwe kabwino komanso kukulitsa mphamvu ndi tanthauzo la minofu yakumbuyo.