Cable Seated Wide-grip Row
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Overview:
Iyo Cable Seated Wide-grip Row isimba rekuvaka-simba rinonangana nemuviri wepamusoro, kunyanya mhasuru dzekumusana, kusanganisira latissimus dorsi, rhomboids, uye trapezius. Iko kurovedza muviri kwakanakira vese vanotanga uye vanofarira kusimba kwepamberi vanotarisa kugadzirisa chimiro, kuwedzera tsananguro yemhasuru, uye kuwedzera simba repamusoro remuviri. Kubatanidza chiitiko ichi mumuitiro wako kunogona kubatsira kuvandudza kusimba kwekushanda, kuderedza njodzi yekukuvara kwemusana, uye kuwedzera kushanda mune mamwe ma lifts uye zviitiko zvezuva nezuva.
Table of Contents
Instructions
Step-by-step guide:
- Bata iyo yakakura grip bar nemaoko ese, zvanza zvakatarisa pasi, uye simbisa musana wako wakatwasuka uye mapendekete ako akadekara.
- Dhonza bhara muchiuno chako uchichengeta magokora ako padyo nemuviri wako, uchitarisa kudzvanya mapendekete ako pamwechete paunenge uchiita mafambiro.
- Bata nzvimbo iyi kwechinguva kuti unzwe kukwenya mumhasuru dzako dzekumusana.
- Zvishoma nezvishoma tambanudza maoko ako achidzokera kunzvimbo yekutanga, achipikisa uremu kuti ubatanidze tsandanyama dzako, uye dzokorora kufamba kwenhamba yaunoda yekudzokorora.
Exercise Tips:
- Kudzora Mafambiro: Dzivisa kukanganisa kwakajairika kwekushandisa kukurumidza kudhonza tambo yakananga kwauri. Izvi hazvingodzikisi kushanda kwechiitwa asi zvinowedzerawo njodzi yako yekukuvara. Pane kudaro, tarisa pakudzora mafambiro ako, uchikwevera tambo kwauri uchishandisa musana wako mhasuru uye wozodzokera kunzvimbo yekutanga nenzira inodzorwa.
- Kubata Kwazvo: Ita shuwa kuti kubata kwako kwakafara uye kuti zvanza zvako zvakatarisa pasi. Chikanganiso chakajairika kubata bhawa zvakanyanya kana kushandisa chibatiso chakanyanya kutetepa, izvo zvese zvinogona kutungamira kune wrist strain kana kukuvara.
- Yakazara Range Yekufamba: Kuti uwane zvakanyanya kubva mukurovedza muviri, ita shuwa kuti uri kushandisa yakazara yakazara
FAQ
Can beginners do the Cable Seated Wide-grip Row?
Ehe, vanotanga vanogona kuita iyo Cable Seated Wide-grip Row Exercise. Nekudaro, zvakakosha kuti vanotanga vatange nehuremu huremu kuti vaone kuti vari kushandisa fomu rakakodzera uye kudzivirira kukuvara. Zvinobatsirawo kuve nemurairidzi kana kuti ane ruzivo rwegym-goer atarise kana kuvatungamira pakutanga, kuve nechokwadi kuti vari kuita chiitwa nemazvo.
What are common variations of the Cable Seated Wide-grip Row?
- Single-Arm Cable Row: Iyi vhezheni inonongedza rumwe rutivi rwemuviri panguva, ichikubvumira kuti utarise kusaenzana kwemhasuru uye kukurudzira unilateral simba.
- Cable Seated Underhand Row: Nekushandisa underhand grip, unogona kubata biceps yako zvakanyanya uchiri kushanda mhasuru dzako dzekumusana.
- Yakamira Cable Row: Panzvimbo pekugara, iyi mutsauko inoitwa wakamira, iyo inobata yako musimboti uye yakaderera muviri mukuwedzera kune yako yepamusoro muviri.
- Cable Seated Wide-grip Row with Twist: Iyi vhezheni inowedzera kumonyorora pakupera kwekudhonza, iyo inoshanda maoblique tsandanyama uye inowedzera chinotenderera chinhu kune chiitwa.
What are good complementing exercises for the Cable Seated Wide-grip Row?
- Deadlifts ndechimwe chiitwa chakanakisa chinoenderana neCable Seated Wide-grip Rows nekuti, nepo ivo vachishandawo mhasuru dzekumashure, vanosanganisa mamhasuru akawanda muzasi memuviri uye musimboti, vachisimudzira simba rose uye kuenzanisa.
- Bent-over Rows inogona kubatsiridza Cable Seated Wide-grip Rows nekunangidzira akafanana mhasuru mapoka, kusanganisira lats uye rhomboids, asi ivo vanobata yakadzika kumashure uye muhudyu, ichiwedzera kusimba kwemashure uye kugadzikana.
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