Moqomo oa Bent-Over ke Tsela e fetang feela ea boikoetliso ba morao

Litaba

• Melemo le Liphapano tsa Dumbbell Bent-Over Row
• Mokhoa oa ho etsa molamu oa Dumbbell o fetang
• Tlhahlobo bakeng sa

Le hoja mela e le mokhoa oa ho ikoetlisa ka morao, o bokella 'mele oohle oa hau hape-e leng se etsang hore e be ntho e hlokahalang bakeng sa mokhoa leha e le ofe oa ho koetlisa matla. Mokhosi o kobehileng (o bontšitsoeng mona ke mokoetlisi ea thehiloeng ho NYC Rachel Mariotti) ke e 'ngoe ea litsela tse ngata tsa ho kotula melemo, empa e kanna ea ba e' ngoe ea tse fumanehang habonolo.

Melemo le Liphapano tsa Dumbbell Bent-Over Row

"Sehlopha se seholo sa mesifa se lebisitsoeng ke mokokotlo oa hau, haholo-holo latissimus dorsi le rhomboids," ho bolela Lisa Niren, morupeli ea ka sehloohong oa ho tsamaisa app Studio. U ka ba ua fetola mola hanyenyane ho lebisa likarolo tse fapaneng tsa mokokotlo oa hau: "Ho hula boima bo phahameng sefubeng sa hao ho sebetsa mesifa ea hao e ka morao-rao ha u ntse u hula boima bo haufi le letheka la hao ho sebetsa mesifa ea bohareng ba morao," o re.

Hlokomela ho boloka mahetla a "fatše le ka morao" nako eohle ho netefatsa hore o sebetsa mesifa e nepahetseng, ho bolela Christi Marraccini, mokoetlisi oa NEO U New York City. O re: "Haholo-holo ho isa pheletsong ea sete ea hau, ha o ka lekeha hore mahetla a hao a kene litsebeng tsa hau."

Mohala o kobehileng (le boikoetliso bofe kapa bofe ba morao, bakeng sa taba eo) ​​bo bohlokoa ho kenyelletsa tloaelo ea hau ea matla ho boloka botsitso ba matla lipakeng tsa mokokotlo le bokapele ba mmele oa hau. Heidi Jones, mothehi oa mokoetlisi oa SquadWod le Fortë, o re: "Mokha o kobehileng ke motlatsi o motle oa boralitaba ea benche hobane e shebile mesifa e lehlakoreng le leng la 'mele oa hau." (Leka li-supersets tsa mola o kobehileng ka mochini oa khatiso oa benche ea dumbbell kapa li-push-up bakeng sa seteishene sa 'molai empa se leka-lekane.)

Boikoetliso bo sothehileng bo boetse bo shebile li-biceps tsa hau, hammoho le mesifa mahetleng le liphakeng, hammoho le maoto le mokokotlo. (E, ha e le hantle.) "Mesifa ea ka mpeng le e ka tlaase e ka morao ho tsitsisa (kapa ho boloka 'mele oa hau o le teng) ha u ntse u etsa boikoetliso," ho bolela Niren. "Ho matlafatsa mesifa ena ho ntlafatsa boemo ba hau le botsitso ba mokokotlo, ho fokotsa kotsi ea likotsi tse ka tlaase." (E amanang: Hobaneng ha ho le bohlokoa ho ba le matla a matla-eseng feela ho fumana lipakete tse tšeletseng)

Ka lehlakoreng la flip, leha ho le joalo, mola o kobehileng o ka halefisa mokokotlo o ka tlase ho batho ba bang. Phuputso e phatlalalitsoeng ho Journal of Strength and Conditioning Research o fumane hore mola o kobehileng o emeng o beha mojaro o moholo ka ho fetisisa mokokotlong oa lumbar ha o bapisoa le mola o khelohileng kapa mola o emeng oa letsoho le le leng. Haeba mola o kobehileng o baka bohloko ba mokokotlo o tlase, leka mola o khelohileng ka mokoetlisi oa ho fanyeha kapa o leketlileng ka tlasa barbell. Kapa, ​​​​ho nolofatsa ka kakaretso, khetha li-dumbbells tse nyane.

U batla phephetso e eketsehileng? Leka ho sututsa matsoho a hau ka letsoho (li-dumbbells tse tšekaletseng, tse bapileng le mahetla le matsoho a shebileng hole le 'mele oa hau) ho shebisa li-biceps tsa hau le ho lats le ho feta, ho bolela Jones. Haeba u batla ho jarisa boima bo boima le ho feta, leka mola o kobehileng ka barbell le letsoho le fetang (liatla tse shebaneng le lirope tsa hau).

Mokhoa oa ho etsa molamu oa Dumbbell o fetang

A. Ema ka maoto a arohaneng ka bophara ba noka 'me u tšoere dumbbell ea boima bo mahareng kapa e boima letsohong le leng le le leng ka mahlakoreng. Ha mangole a kobehile hanyenyane, itšetleha pele thekeng ho fihlela 'mele o le pakeng tsa likhato tse 45' me o bapile le fatše 'me litšepe li leketlile ka tlas'a mahetla, manonyeletso a shebile.

B. Exhale ho emisa li-dumbbells hofihlella ka likhopo, ho hula litsoeng ka ho otlolla morao le ho boloka matsoho a le thata mahlakoreng.

C. Inhale ho theola butle boima ba 'mele ho khutlela boemong ba ho qala.

Etsa makhetlo a 4 ho isa ho a 6. Leka lihlopha tse 4.

Malebela a Foromo ea Dumbbell Bent-Over Row

• Boloka mahlo a hau a shebile fatše hanyane ka pele ho maoto ho boloka molala le mokokotlo o sa nke lehlakore.
• Boloka mantlha e le karolo ea sete ka seng mme o leke ho se suthise mmele oa hau ho hang.
• Tsepamisa maikutlo holim'a ho petetsa likhahla tsa mahetla hammoho ka holimo ho rep ka 'ngoe.

Tlhahlobo bakeng sa