Exercise Series 4: The Barbell Row

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  • Exercise Series 4: The Barbell Row

像升降机,我们已经涵盖了运动系列so far, the barbell row is another weightlifting movement that often causes gym owners some anxiety. It’s a compound movement done with heavy barbells that carries a risk of serious injury when done improperly. It can be tempting to outlaw or restrict exercises like this in your gym out of the fear of injuries and liability issues.

However, barbell rows, just like深蹲,deadlifts, and other major compound movements, are so incredibly beneficial to most exercisers that you would be doing your gym members a disservice by banning them altogether.

In this post, we’ll be covering proper row form and necessary equipment so you can provide a safe and empowering environment by spotting potential hazards before they become issues.

Benefits

虽然杠铃行不是一般公众中最迷人的还是知名的运动,它不只是为先进的举重运动员!初学者可以通过学习这个运动获得了许多好处。

杠铃行构建手臂和背部的力量hile using the lower back, core, glutes, and hamstrings as stabilizing muscles. The recruitment of so many muscle groups makes barbell rows a powerful exercise for burning calories and building a desirable body shape. There is no better exercise for anyone wanting to build a powerful, chiseled upper back.

这个运动的好处远远超出了简单的美观,但是。具有良好的形式完成,杠铃行强化肌肉你的身体使用,以保持脊椎挺直和保护。加强背部肌肉保持身体稳定和有弹性。这意味着,以更好地每天,功能健身的年龄和伤病有关的背痛低得多的可能性。

Form

正如在重负载下做过任何举重运动,适当的形式is essential. This is especially true for the barbell row, because the main muscle groups that will be under strain are the ones that support your back. If you are new to weightlifting or you have any question about whether your form is acceptable, it is worthwhile to double-check with a trainer before you start lifting heavy loads.

如果您正在使用的栏上的权重板块提升,开始与地面上的酒吧这项运动。如果您是通过使用空杆练习,将其放置在机架或胫高度的平台,而不是直接在地板上。

所以酒吧是直接在足中部区域位置你的脚。弯腰并抓住你的手吧相隔一个舒适的距离,大约与肩同宽。

随着膝盖轻微弯曲,你的臀部高,提高你的胸部,伸直你的背部。您将要保持整个运动的直线,坚定了。

当你准备好,用你的手臂和上背部肌肉解除了吧你的胸部。按住一秒钟,然后再降低标准到地板上。

Take a moment to double-check that your back is still straight and firm before you do your next rep.

Equipment

For barbell rows, the most obvious piece of equipment your patrons will need is a barbell with suitable weight plates and safety clips to hold the plates onto the bar. Couple this setup with enough space to perform the movement safely, and this is all the equipment most moderate to advanced lifters will need.

初学者,然而,有时可以步入在健身房杠铃截面且面临着极其沉重的重量和复杂的前瞻性架吓倒。初学者可以欣赏有机会获得其他选项做行,而不使用杠铃。

Consider providing:• Dumbbells• Cable machines• Weight machines that replicate the rowing movement• Resistance bands

Safety and Liability

如果你是不是已经问你的健身房的顾客签订责任豁免,当他们加入你的设备,那就是你可能要考虑一下,如果你要允许重的杠铃升降机的选项。随着伤病的从拙劣的形式解除风险,总是会有的财产或下降杠铃和权重板块的身体损害的风险。任何时候重型装备正在四处移动,安全性应该是你的首要任务。

You may also post signs in weightlifting areas warning lifters of the dangers of bad form and of picking weights that are too heavy for their capabilities.

Ask your trainers to keep their eyes out for any safety hazards they may notice, and encourage your gym members to leave feedback as well! While it may take a few days for your team to notice damage on a piece of equipment they rarely use, a patron will be much more likely to notice the damage while they are working out and report it if there is a convenient way to do so.

在“红旗”的安全隐患,你可能会注意到类似于其他重型,复合杠铃升降机:•练习者有弯曲的背部或不稳定的膝盖和臀部•一个过于自信的人提起试图电梯那是他太重或她的能力•有人忘记用夹子来保持权重板块在杆上•绊倒的危险和混乱的可能导致有人把一个很重的酒吧变得不稳定•食客谁降的杠铃,而不是慢慢恢复到酒吧之间的地板的地板每组•机器上的任何磨损的电缆,不稳定的地板,或失败,可能导致突发性事件的其他可能的点

Thankfully, with proper liability protection and a careful eye for safety concerns, there is no reason why you can’t offer your gym members the opportunity to do barbell rows safely in your facility. In fact, as a gym owner, learning major lifting movements like rows puts you miles ahead of other gyms who don’t take care to enforce rules and provide a safe exercise environment.

远在自己的工厂禁止重质化合物电梯,你会过得更好鼓励您的惠顾你知道的环境中做这些练习是安全的,支持和授权。

链接

How to Barbell Row with Proper Form: The Definitive Guide

练习系列3:架空新闻

Exercise Series 1: The Squat

运动系列2:硬拉

One Comment

Robert E. Clark
March 19, 2020/Reply

我喜欢阅读有关体能训练这个报告。这实在是有帮助,我得到了体育健身的最佳创意。我很高兴,我发现这个信息。感谢分享一个不错的博客。


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