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Back Workout (4) – Reverse Grip Bent-Over Rows回到鍛煉( 4 ) -反握彎超過行

May 2nd, 2008 2008年5月2日 · No Comments沒有評論 ·


槓鈴反握彎超過rows.jpg

When done with proper form, the Bent-Over Row is another effective back workout you can do.當做適當的形式, 彎曲,在行的另一種有效回到鍛煉你可以做。 This back workout builds thickness in the upper back and uses the lower back and abs to stabilize the body during the movement.這回鍛煉基礎厚度在上背部和使用腰部和ABS ,以穩定的身體在運動。 The biceps also contribute to the movement, however try to minimize biceps involvement as the biceps are the weakest muscle in the chain.二頭肌也有助於運動,但盡量減少二頭肌參與的二頭肌肌肉是最薄弱的環節。 Bent over row is definitely a彎下身行無疑是一個 compound workout 複合鍛煉 .

There are several variations, but for me, the most effective version for the lats is the reverse-grip bent over row (palm out).有好幾個版本,但對我來說,最有效的版本拉特是反握彎下腰行(棕櫚了) 。

Steps : 步驟

  1. Bend your knees and bend over at the waist, keeping an arch in your lower back and looking forward.彎曲你的膝蓋和趴在腰部,保持拱在你的下背部和期待。
  2. Take a shoulder-width , palms-up grip on the barbell.採取的肩膀寬度 ,手掌的握槓鈴。 Your knees will be inside your arms during the movement.你的膝蓋會在你的武器在運動。 The next thing you should do is tighten (suck up) your abs and hold them tightly in. This will stabilize your abdominal area.下次你應該做的是加強(吸收)的ABS和追究他們緊緊英寸這將穩定你的腹部。

    反握彎超過rows.jpg

  3. Keeping your knees bent (the angle will be somewhat greater than 90 degrees) and back arched and without lifting with your lower back. 使您的膝蓋彎曲 (角度將會有所大於90度)和回拱形和取消與您的下背部。 Pull the barbell back and up into your lower abdomen.拉回來的槓鈴上升到您的下腹部。
  4. Fight the tendency to stand up to help cheat the weight up, which can strain your lower back.鬥爭的傾向站立起來,幫助作弊的重量,可你的下背部的壓力。
  5. Also, do not dip your upper body down to meet the bar.此外,不要你的上半身浸下跌,以滿足酒吧。 This will reduce the effectiveness of the exercise and can lead to lower back injury.這將減少效力的行使,並可能導致下背部損傷。
  6. Do 3 sets of reverse grip bent over rows with 8 to 12 repetitions each set.做3套反握彎下腰行8日至12重複每套。

Tips: 小貼士:

  • The common error is the form.常見的錯誤是形式。 This is most commonly seen as the straight-legged, rounded back style.這是最常見的直腿,圓背越式。 This is bad for your lower back.這是不好的腰部。
    • Always keep your lower back arched, your knees bent, and your head up and butt down.始終保持你的背部拱,你的膝蓋彎曲,和你的頭和臀部了。
    • Always look forward when doing this exercise.總是期待著在做這項工作。 Looking down will automatically cause your back to round over.俯視將自動導致您回到輪結束。
    • If you have trouble keeping in the correct position, do this exercise with your butt pressed against the wall .如果您無法保持在正確的位置,做這項工作與您的屁股壓在牆上 By keeping it firmly in one spot, you will eliminate the tendency to stand up.它堅定地保持在一個位置,你會消除趨勢站立起來。
    • Sometimes, it helps to imagine string attached to your elbows and the string is pulling your elbows back.有時,它有助於想像字符串附加到您的胳膊肘和字符串拉回到你的胳膊肘。 This will help keep the concentration on the back instead of just pulling the bar with the arms.這將有助於保持濃度對回而不只是拉酒吧的武器。 Focus on pulling your elbows back, not your hands.專注於您的胳膊肘拉回來,而不是掌握在自己手中。
  • For beginner, do the workout with light weight or no weight at all attached with the barbell to get the form right . The barbell alone can be 20 to 30 kilogram.對於初學者, 做鍛煉輕或重都沒有重視的槓鈴獲得權利的形式槓鈴就可以得到20至30公斤。
  • If you can't get a barbell or find the barbell too heavy, you can replace the barbell with a set of dumbbells.如果你不能得到槓鈴或找到槓鈴太沉重,你可以把槓鈴了一套啞鈴。

啞鈴反握彎超過rows.jpg

  • You can also try doing it with normal grip (palms face in) as done by the guy below.您也可以嘗試這樣做正常握(掌心面對)為所做的傢伙如下。

正常握彎超過rows.jpg

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Reverse Grip Bent Over Row 逆向握彎下腰行 - - bent over rows 彎下腰來行 - - bent over 彎腰 - - reverse grip bent over rows 反握彎下腰行 - - reverse-grip bent-over row 反握彎曲超過行 - - REVERSE GRIP ROW 反向輪胎行 - - reverse row 逆向行 - - wide grip bent over row 寬握彎下腰行 - - barbell rows 槓鈴行 - - bent rows 彎曲行 - - reverse bent over row 扭轉了連續彎 - - reverse grip bent over barbell row 反握槓鈴連續彎下腰 - - Wide-Grip bent-over row 寬握彎曲超過行 - - effective back workout 有效回到鍛煉 - - back workout 回到鍛煉 - - bent over rows reverse grip 彎下腰來行反握 - - reverse grip rows 反握行 - - rows workout 行鍛煉 - - reverse grip barbell rows 反握槓鈴行 - - one arm wide grip smith machine bent over row 單臂大抓地力史密斯機彎下腰行 - - bent over row reverse grip 彎下腰來扭轉連續抓地力 - - reverse row exercise 扭轉連續演習 - - Bent Over Row (Palm Up) 彎下腰來行(棕櫚註冊) - - medium grip bent over barbell row 中等抓地力俯身槓鈴行 - - reverse grip bent row 反向彎曲連續抓地力 - - olympic bar bent over rows underhand 奧林匹克酒吧彎下腰行低 - - reverse rows exercise 逆向行使行 - - bent row grip 執意連續抓地力 - - reverse grip bentover row 反握bentover行 - - reverse grip dumbbell row 反握啞鈴划船 - - bent over row variations 彎下腰來連續變化 - - wide grip bent row 寬握彎曲行 - - bent over naked 彎下腰來赤裸裸 - - reverse dumbbell row 扭轉啞鈴划船 - - reverse back rows 反向回行 - - Medium-grip bent-over barbell row 中等握彎曲的槓鈴行 - - bent over barbell rows 俯身槓鈴行 - - bent over rows vs reverse grip rows 彎下身行與反握行 - - reverse grip lats 反握拉特 - - bent over back rows 彎下腰來回行 - - dumbbell reverse grip bent over row 啞鈴扭轉了連續彎的抓地力 - - reverse rows逆向行 - - reverse barbell rows扭轉槓鈴行 - - reverse bent-over barbell rows反向彎曲的槓鈴行 - - reverse grip barbell row反握槓鈴行 - - Bent over Row palms forward俯身向前行手掌 - - barbell row normal grip槓鈴連續正常的抓地力 - - Bent over back rows w/ bar彎下腰來回行瓦特/酒吧 - - bent over row smith彎下腰來連續史密斯 - - smith bent over row史密斯彎下腰行 - - bent over row form彎下腰來連續形式 - - proper form for bent rows適當的形式為彎曲行 - - reverse grip bent over barbell rows彎下腰來扭轉握槓鈴行 - - barbell bent over row variations槓鈴俯身行變化 - - Reverse Grip Bent-Over Rows逆向握彎超過行 - - bent over row correct form彎下腰來連續正確形式 - - bent over row彎下腰來行 - - reverse grip dumbbell bent over row反握啞鈴俯身行 - - wide-grip bent over row寬握彎下腰行 - - reverse dumbbell rows扭轉啞鈴行 - - bendover rows bendover行 - - munfitnessblog.com munfitnessblog.com - - lower back injury bent over rows腰背損傷彎下腰行 - - wide grip bent over barbell rows寬握槓鈴彎多行 - - Dumbbell reverse row啞鈴扭轉連續 - - workout鍛煉 - - dumbbells啞鈴 - - bend over rows彎腰,行 - - wide grip bent rows寬握彎曲行 - - palms up reverse grip pull down手掌了扭轉握下拉 - - REVERSE BENT OVER ROWS反向彎下腰行 - - undergrip row undergrip行 - - bent over row bad on back彎下腰來連續壞就回 - - jessica biel bent over傑西卡貝爾彎腰 - - back exercises bent over row回到演習彎下腰行 - - "Reverse Barbell Rows" “逆向槓鈴行” - - back workout(4)回到鍛煉( 4 ) - - arching back in bent over rows拱回彎下腰來行 - - under grip rows根據握行 - - back+Reverse Grip Rows回到+反握行 - - bent over row which grip彎下腰來連續的抓地力 - - body weight reverse row體重扭轉連續 - - Reverse Grip Rows逆向握行 - - proper form for a bentover row適當的形式為bentover行 - - bent over row effective彎下身行有效 - - bent over row inverso彎下腰來連續inverso - - Reverse Grip Bent Over Row dumbbell逆向握啞鈴俯身行 - - reverse grip rows arm扭轉臂握行 - - sa bentover row山bentover行 - - standing rows correct form正確的形式常設行 - - bent over rows vs reverse bent over rows彎下身行與扭轉彎下腰行 - - Reverse Bent Row反向彎曲行 - - Bent Över彎腰 - - bent rows reverse grip反向彎曲行抓地力 - - bent over reverse grip rows彎下腰來扭轉握行 - - difference of under grip bent over row to over grip bent over row根據不同的抓地力彎下腰來連續超過抓地力彎下腰來行 - - barbell reverse bentover row槓鈴扭轉bentover行 - - what do bend over rows workout什麼彎腰,行鍛煉 - - what is the most effective row for back什麼是最有效的連續回 - - ryan reynolds grip on barbell瑞安雷諾茲抓住槓鈴 - -