Iyo Bent-Over Row Inzira Yakawanda Kupfuura Kungoitwa Kumashure

Zvemukati

• Dumbbell Bent-Over Row Benefits uye Kusiyana
• Maitiro ekuita Dumbbell Yakabhenda-Pamusoro Row
• Ongororo ye

Nepo mitsara ichinyanya kuve yekumashure kurovedza muviri, ivo vanonhonga iyo yese yakasara yemuviri wako futi-zvinova zvinoita kuti ive yavo yekufanirwa-kuve neyayo chero simba-yekudzidzira maitiro. Iyo dumbbell yakabhenda-pamusoro mutsara (inoratidzwa pano neNYC-based murairidzi Rachel Mariotti) ingori imwe yenzira dzakawanda dzekukohwa mabhenefiti, asi inogona kungova imwe yeanonyanya kuwanikwa.

Dumbbell Bent-Over Row Benefits uye Kusiyana

"Boka guru remhasuru rakanangwa musana wako, kunyanya iyo latissimus dorsi uye rhomboids," anodaro Lisa Niren, mutungamiri mukuru wekumhanyisa App Studio. Iwe unogona kutoita mutsara zvishoma kuti utarise zvikamu zvakasiyana-siyana zvemusana wako: "Kudhonza huremu hwepamusoro pachipfuva chako kunoshanda mhasuru dzako dzepamusoro-soro paunenge uchikwevera uremu padhuze nechiuno chako unoshanda mhasuru dzako dzepakati-kumashure," anodaro.

Chenjerera kuchengeta mapendekete "pasi uye kumashure" nguva yese kuti uve nechokwadi chekuti uri kushanda mhasuru dzakaringana, anodaro Christi Marraccini, mudzidzisi weNEO U muNew York City. "Kunyanya kusvika kumagumo eseti yako, iwe paunogona kuyedzwa kuti mapendekete ako apinde nzeve dzako," anodaro.

Mutsara wakakotama (uye chero kudzidzira kumashure, kwechinhu ichocho) zvakakosha kuti upinze mune yako simba maitiro kuti uchengetedze muyero wesimba pakati peshure nekumberi kwemuviri wako. "Mutsetse wakakotama ndiwo mukwanisi wakakwana kubench press nekuti inonangana nemhasuru kune rimwe divi remuviri wako," anodaro Heidi Jones, muvambi weSquadWod uye mudzidzisi weFortë. (Edza supersetseti yemutsara wakakotama-neine dumbbell bhenji yekudhinda kana kusundira-kumusoro kweanouraya-asi akaenzana! -Kusimudza set.)

Iyo yakakotama-pamusoro mutsara kurovedza zvakare inonangana yako biceps, pamwe nemhasuru mumapfudzi ako nepamberi, pamwe nemakumbo ako nepakati. (Hongu, chaizvo.) "Musumbu wepasi uye wezasi-musana chibvumirano chekudzikamisa (kana kuchengetedza muviri wako panzvimbo) uchiita chiitwa ichi," anodaro Niren. "Kusimbisa mishonga iyi inovandudza mararamiro ako uye kugadzikana kwepelinha, kuderedza dambudziko rekukuvara kwepamusoro." (Yakabatana: Nei Zvakakosha Kuti Uve Nesimba Abs-uye Kwete Kungowana matanhatu-Rongedza)

Padivi rerutivi, zvisinei, iyo yakakombama-pamusoro mutsara inogona kutsamwisa yakadzika kumashure mune vamwe vanhu. Chidzidzo chakaburitswa mu Journal of Strength uye Conditioning Research yakawana kuti iyo yakamira yakakotama-pamusoro mutsara yakaisa mutoro wakakura pane iyo lumbar musana uchienzaniswa nemutsara wakachinjika kana kumira imwe-ruoko tambo tambo. Kana iyo yakamira yakakotama-pamusoro mutsara ichikonzera marwadzo ekudzokera kumashure, edza iyo inverted mutsara neambomiswa murairidzi kana yakaturika pasi pebharuti. Kana, kuti zvive nyore zvachose, sarudza madumbbells madiki.

Unoda rimwe dambudziko here? Edza kupuruzira maoko ako kune chakabatirira pasi (dumbbells yakatwasuka, yakafanana nemapfudzi nemaoko akatarisana kumberi kure nemuviri wako) kunongedza mabiceps ako uye lats zvakanyanya, anodaro Jones. Kana iwe uchida kutakura kunyange uremu hunorema, edza mutsara wakakotama nebarbell uye overhand (zvanza zvakatarisana nezvidya zvako) kubata.

Maitiro ekuita Dumbbell Yakabhenda-Pamusoro Row

A. Mira netsoka hudyu-hupamhi kupatsanura uye wakabata yepakati- kana inorema-huremu dumbbell mune yega ruoko nerutivi. Nemabvi akapfugama, hinji kumberi muhudyu kusvikira torso iri pakati pe45 degrees uye yakafanana nepasi uye mabhero akarembera pazasi pemapfudzi, mawoko akatarisana mukati. Shingairira musimboti uye chengeta mutsipa usina kwazvakarerekera kuti urambe wakatsiga kumashure kuti utange.

B. Exhale kukwirisa dumbbells kumusoro padhuze nembabvu, kudhonza magokora akananga kumashure nekuchengeta maoko akasimba kumativi.

C. Inhale kuti udzikise zvishoma uremu kumashure kunzvimbo yekutanga.

Ita 4 kusvika ku6 reps. Edza maseti mana.

Dumbbell Bent-Pamusoro Pe Row Fomu Matipi

• Chengetedza maziso ako akatarisa pasi zvishoma pamberi petsoka kuti uchengetedze mutsipa uye musana.
• Chengetedza musimboti unobatanidzwa mune yega yega seti uye edza kusatamisa torso yako zvachose.
• Tarisa pakusvina mapendekete pamwe chete kumusoro kwerep yega yega.

Ongororo ye