Mzere Wowongolera Ndi Njira Kuposa Kungolimbitsa Thupi

Zamkati

• Dumbbell Bent-Over Row Ubwino ndi Kusiyana kwake
• Momwe Mungapangire Dumbbell Bent-over Row
• Onaninso za

Ngakhale mizere imakhala yochita masewera olimbitsa thupi kumbuyo, imalembanso thupi lanu lonse-zomwe zimawapangitsa kukhala ofunikira pazochitika zilizonse zolimbitsa thupi. Mzere wopindika (womwe ukuwonetsedwa pano ndi wophunzitsa wa NYC a Rachel Mariotti) ndi imodzi mwanjira zambiri zopezera zabwino, koma itha kukhala imodzi mwazomwe zimapezeka kwambiri.

Dumbbell Bent-Over Row Ubwino ndi Kusiyana kwake

"Gulu lalikulu la minofu lomwe limayang'aniridwa ndi msana wanu, makamaka latissimus dorsi ndi rhomboids," akutero Lisa Niren, mlangizi wamkulu woyendetsa pulogalamu ya Studio. Mutha kusinthanso mzere pang'ono kuti muwongolere mbali zosiyanasiyana zakumbuyo kwanu: "Kukoka kulemera kwake pamwamba pachifuwa kumagwiritsa ntchito minofu yanu yakumtunda kwinaku mukukoka kulemera pafupi ndi m'chiuno mwanu kumagwira ntchito minofu yanu yapakatikati," akutero.

Samalani kuti mapewa "akhale pansi ndi kumbuyo" nthawi yonse kuti muwonetsetse kuti mukugwiritsa ntchito minofu yolondola, atero Christi Marraccini, mphunzitsi ku NEO U ku New York City. "Makamaka kumapeto kwa seti yanu, pomwe mungayesedwe kuti mapewa anu alowerere m'makutu anu," akutero.

Mzere wopindika (ndi machitidwe aliwonse obwerera m'mbuyo, pazofunikira) ndizofunikira kuti muphatikize mumachitidwe anu azolimbitsa thupi kuti mukhalebe wolimba pakati pamsana ndi kutsogolo kwa thupi lanu. "Mzere wokhotakhota ndiwowonjezera bwino ku makina osindikizira a benchi chifukwa umayang'ana minofu kumbali ina ya thupi lanu," akutero Heidi Jones, woyambitsa SquadWod ndi Fortë mphunzitsi. (Yesani ma supersets a mzere wopindika ndi chosindikizira cha dumbbell bench kapena kukankhira mmwamba kwa wakupha-koma moyenerera!-kukweza seti.)

Kuchita masewera olimbitsa thupi kumakhudzanso ma biceps anu, komanso minofu m'mapewa anu ndi manja anu, kuphatikizapo miyendo yanu ndi pakati. (Inde, kwenikweni.) "Minofu ya m'mimba ndi ya m'munsi imagwirizanitsa kuti ikhale yokhazikika (kapena kusunga thupi lanu) pamene mukuchita masewera olimbitsa thupi," akutero Niren. "Kulimbitsa minofu imeneyi kumapangitsa kuti mukhale ndi moyo wabwino komanso msana, kuchepetsa chiopsezo cha kuvulala kumbuyo." (Zogwirizana: Chifukwa Chake Ndikofunika Kukhala Ndi Mphamvu-Osangokhala Kuti Mungopeza Mapepala Asanu Ndi Limodzi)

Pamalo ozungulira, komabe, mzere wopinduka ungakwiyitse m'munsi mwa anthu ena. Kafukufuku wofalitsidwa mu Journal of Strength and Conditioning Research adapeza kuti mzere wopindika woyimirirawo umayika katundu wamkulu kwambiri pamsana wa msana poyerekeza ndi mzere wopindika kapena chingwe choyimira mkono umodzi. Ngati mzere wokhotakhota ukuchititsa kupweteka kwakumbuyo, yesani mzere wopinduka ndi wophunzitsa kuyimitsidwa kapena wopachikidwa pansi pa barbell. Kapena, kuti zikhale zosavuta, sankhani ma dumbbells ang'onoang'ono.

Mukufuna vuto lina? Yesetsani kugwirana chanza (dumbbells yopingasa, yofanana ndi mapewa ndi maloko oyang'ana kutsogolo kwa thupi lanu) kuti muwongolere ma biceps anu ndi ma lats kwambiri, atero a Jones. Ngati mukufuna kunyamula zolemera kwambiri, yesani mzere wopindika ndi barbell ndi overhand (manja akuyang'ana ntchafu zanu).

Momwe Mungapangire Dumbbell Bent-over Row

A. Imani ndi mapazi motalikirana m'lifupi mwake ndikukhala ndi dumbbell yapakati kapena yolemetsa m'dzanja lililonse mbali. Ndigwada maondo pang'ono, gundani kutsogolo m'chiuno mpaka mtimayo uli pakati pa madigiri a 45 ndikufanana pansi ndipo ma dumbbells amangokhala pansi pamapewa, maloko akuyang'ana mkati. Chitani nawo pachimake ndikusunga mbali pakhosi kuti musasunthike poyambira.

B. Exhale kukweza ma dumbbells m'mwamba pafupi ndi nthiti, kujambula zigongono molunjika kumbuyo ndikusunga mikono yolimba m'mbali.

C. Lembani kuti muchepetse zolemera pang'onopang'ono kubwerera poyambira.

Chitani mobwerezabwereza 4 mpaka 6. Yesani ma seti 4.

Dumbbell Bent-over Row Fomu Maupangiri

• Sungani maso anu pansi pang'ono kutsogolo kwa mapazi kuti musakhale ndi khosi komanso msana.
• Pitirizani kuchita nawo gawo lililonse ndikuyesetsa kuti musasunthire thupi lanu.
• Yang'anani pa kufinya mapewa pamodzi pamwamba pa rep iliyonse.

Onaninso za