Smith Bent Over Row

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mashini ya Smith
• 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 Smith Bent Over Row

The Smith Bent Over Row ndi masewera olimbitsa thupi omwe amayang'ana kumtunda kwa thupi, makamaka minofu yam'mbuyo, komanso imagwira ma biceps ndi mapewa. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi monga makina a Smith amapereka bata, zomwe zimapangitsa kuti zikhale zosavuta kusunga mawonekedwe oyenera. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti asinthe kaimidwe, kukulitsa matanthauzo a minofu, ndi kuonjezera mphamvu za thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Bent Over Row

• Gwirani mawondo anu pang'ono ndikumangirira m'chiuno mpaka torso yanu ili pafupi kufanana ndi pansi, kuonetsetsa kuti msana wanu ndi wowongoka.
• Gwirani kapamwamba ndi manja onse awiri pogwiritsa ntchito kugwiritsitsa, ndikuyika manja anu motalikirapo kuposa m'lifupi mwake.
• Kokani mipiringidzo ku torso yanu, kusunga zigono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake.
• Pang'onopang'ono tsitsani kapamwamba kumbuyo komwe munayambira, mukutambasula manja anu mokwanira, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Smith Bent Over Row

• **Kugwira Moyenera**: Gwirani kapamwamba ndi manja anu otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa. Manja anu ayenera kuyang'ana pansi. Kulakwitsa kofala ndikugwira bala motambasuka kwambiri kapena yopapatiza kwambiri, zomwe zimatha kulimbitsa manja anu ndikuchepetsa mphamvu ya masewerawo.
• **Kuyenda Koyendetsedwa**: Mukamapanga mzere, kokerani chingwe chakumimba kwanu, ndikusunga zigongono zanu pafupi ndi thupi lanu. Osagwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, izi zitha kuvulaza. M'malo mwake, gwiritsani ntchito kayendedwe kolamulirika, kosalala.
• **Njira Yopumira**: Pumirani mpweya mukamatsitsa bala ndikupumira kunja pamene mukukweza balalo. Kupuma koyenera

Smith Bent Over Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Bent Over Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Bent Over Row. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira kuti muwonetsetse kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, kuonjezera kulemera pang'onopang'ono pakapita nthawi kumathandizira kulimbitsa mphamvu ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Bent Over Row?

• The Smith Machine Underhand Bent Over Row amasintha chogwirira kuti chikhale pansi, kulunjika magulu osiyanasiyana a minofu kumbuyo ndi mikono.
• Smith Machine Pendlay Row imaphatikizapo kukweza mipiringidzo kuchokera pansi kupita pachifuwa chanu mopindika, ndikugogomezera mphamvu yakuphulika muminofu yakumbuyo kwanu.
• The One-Arm Smith Machine Row imakulolani kuti muyang'ane mbali imodzi ya msana wanu panthawi imodzi, kupititsa patsogolo mphamvu za unilateral ndi kusinthasintha.
• The Smith Machine Seated Row ndikusintha komwe mumakhala pabenchi ndikuwongolera bala kumutu wanu, kulola kuyenda kowongolera komanso kokhazikika.

Izinto zokufunda ezishisa ezivumelekile Smith Bent Over Row?

• Kukoka ndi ntchito ina yomwe imathandizira Smith Bent Over Rows chifukwa imayang'ana latissimus dorsi ndi rhomboids, minofu yomwe imagwiranso ntchito pamizere, koma kuchokera kumbali yosiyana komanso ndi mtundu wosiyana wa kukoka, motero kumalimbikitsa kukula kwa minofu ndi bwino. kukoka mphamvu.
• Seated Cable Rows imathanso kuthandizira Smith Bent Over Rows popeza masewerawa amayang'ana minofu yapakati yakumbuyo, ndikupereka mawonekedwe osiyanasiyana oyenda ndi kukana komwe kungathandize kupititsa patsogolo mphamvu yakumbuyo ndi kukhazikika, komanso kuthandizira kuyendetsa bwino kwakuyenda. .