توضیحات تکمیلی
| مدل نامبرها | A2890 (جهانی) -A2650 (ایالات متحده) -A2889 (کانادا و ژاپن)- A2892 (چین و هنگ کنگ) -A2891 (روسیه) |
|---|---|
| تاریخ معرفی | 7 سپتامبر 2022 |
| تاریخ عرضه | 16 سپتامبر 2022 |
| نوع سیستم‌عامل | iOS |
| سیستم‌عامل در زمان عرضه | iOS 16 |
| توضیحات سیستم‌عامل | قابل ارتقاء به iOS 18 |
| ابعاد | 147.5 در 71.5 در 7.9 میلی‌متر |
| وزن | 206 گرم |
| جنس پشت | شیشه – گوریلا گلس |
| جنس جلو | شیشه – سرامیک شیلد |
| جنس فریم | فلز – فولاد ضدزنگ |
| رنگ | بنفش, طلایی, مشکی, نقره‌ای |
| ابعاد نمایشگر | 6.1 اینچ |
| رزولوشن | 1179 در 2556 پیکسل |
| استانداردهای HDR | دالبی ویژن-HDR10 |
| مدل تراشه | Apple A16 Bionic |
| تعداد هسته پردازنده | 6 هسته |
| رم | 6 گیگابایت رم |
| حافظه داخلی | 1 ترابایت, 128 گیگابایت, 256 گیگابایت, 512 گیگابایت |
| نوع حافظه داخلی | NVMe |
| درگاه کارت حافظه | ندارد |
| دوربین اصلی | 48 مگاپیکسل |
| دوربین پشت | 12 مگاپیکسل |
| سلفی | 12 مگاپیکسل |
| توضیحات فیلم‌برداری | فیلم‌برداری 10 بیت HDR-فیلم‌برداری دالبی‌ویژن HDR تا سقف 60 فریم بر ثانیه-قابلیت ProRes-حالت Cinematic-ضبط صدای استریو |
| توضیحات فیلم‌برداری سلفی | لرزش‌گیر الکترونیکی تصویر-ژیروسکوپی |
| ظرفیت باتری | 3200 میلی‌آمپر ساعت |
| نوع باتری | لیتیوم یونی |
| تعویض باتری | غیر قابل تعویض توسط کاربر |
| شارژ سریع | دارد |
| شارژ بی‌سیم | دارد |
| توان شارژ | 15 وات |
| مدت شارژ | 50 درصد در 30 دقیقه |
| پشتیبانی از OTG | ندارد |
| نوع اسپیکر | استریو (دوگانه) |
| جک 3.5 میلی‌متری | ندارد |
| حسگرها | حسگر تشخیص چهره سه‌بعدی شتاب‌سنج ژیروسکوپ حسگر مجاورت قطب‌نما فشارسنج هوا |
| Wi-Fi | Wi-Fi 6 (802.11ax) a/b/g/n/ac/ax |
| بلوتوث | 5.3 |
| پشتیبانی از 5G | دارد |
| فناوری ارتباطی | GSM / CDMA / HSPA / EVDO / LTE / 5G |
| سیمکارت | تک سیمکارت (نانو سیم یا eSIM), دو سیمکارت dual stand-by (نانو سیم) |
| گارانتی | رجیستر شده|گارانتی : 30 روز مهلت تست تعویض + 12 ماه خدمات پس از فروش مجموعه دیاموند |
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Nevertheless, when deciding what movements to include in your bodybuilding workouts, you need to all the time consider the fee versus the advantages.
The incline susceptible dumbbell row is my favourite house
fitness center exercise to develop again thickness. It offers a high level of lumbar spine
assist, while also eliminating momentum via hip thrust and allowing for a full range of movement in the stretch and contraction. What you need is
a selection of alternative workout routines that provide an analogous stage of again, entice and bicep stimulation because the seated cable row.
Being in a continuously hinged position and rowing heavy weight
is rising your threat of damage. If you have entry to a smith machine or squat rack,
inverted rows are a tremendous train to construct
energy and muscle in your higher again. Lat pulldowns work
plenty of muscular tissues – lat pulldowns are a compound train, and as such, they contain a lot of muscular tissues
working together.
The muscle tissue labored by the barbell row are also worked by the gorilla row, and also you get the added
core and spine stability work. The movement sample is the same,
but the dumbbells let you prepare both sides of your body
equally, which may help correct muscle imbalances.
Although the barbell allows you to pull a heavier
weight, using the lighter dumbbells for larger repetitions can help build muscle hypertrophy.
Unlike the bent-over row, which requires a slight forward lean, Pendlay rows are performed with a strict perpendicular
place.
Whereas it may be gratifying to study a model new exercise, it’s additionally nice to be able to familiarize yourself with one after just some minutes
of use. Renegade rows are a much more full-body exercise than pulldowns and work your
lats together with nearly every other muscle in your body.
You can do this train with a large, slim, underhand, or overhand
grip and in addition using a V-shaped deal with. However, to keep
away from back pressure, don’t enable your lumbar backbone to round when doing this train.
There are also particular anchors you can buy that you could
bolt to your ceiling.
What’s extra, because all the resistance comes from one facet, varied muscles in your torso should work tougher than regular to maintain your
physique secure. Nevertheless, considered one of its primary downsides is
that the power of the muscle tissue in your decrease back could be a limiting issue, especially
if you’ve done squats or deadlifts earlier within the exercise.
This variation reduces stress on the lower again by positioning you susceptible on an inclined
bench. Performing unilateral exercises may help ensure that both
sides of your body are equally strong and muscular. Since you’re
seated on a machine, you might have extra assist that might in any other case be
the accountability of the stabilizer muscle tissue.
I hope a minimum of one of these Barbell Row options I’ve listed right here
is an effective fit for you and your exercise routine.
That’s why we take the time to select our alternative
workouts rigorously to verify they do the identical factor
as the original move. Similar to the inverted row,
you are capable of do a TRX row and make the train as simple or as hard as
you need. As A Substitute of performing a full rep, on the finest way down you’ll pause on the half method mark,
bring the burden again up, after which convey the load all the way down. So, in addition to working your
higher back, scapular wall slides additionally present your chest with a useful stretch.
As its name implies, this muscle is located on the
again of your shoulder. The rear delt is usually underdeveloped and needs plenty of direct training to make certain that it doesn’t lag behind
the opposite two deltoids. This also is dependent upon your fitness goals but, as a common rule, sure you could.
Despite its widespread adoption, the bent over
row does current a few disadvantages which have led lifters to seek out different
movements. When it comes to the bent over row, an acceptable
alternative should pull the arms horizontally, so that the elbows find
yourself behind the body. Strive these 12 bent-over alternatives to
find the most effective exercises for constructing the back of your desires while
minimizing your threat of harm. To optimally stimulate your back muscles
for energy and muscle features while also permitting
for full restoration between exercises, you need to
prepare your back every 3-4 days or twice per week. In distinction, the pull-up involves vertical pulling the
place the elbows are pointing straight down. Horizontal pulling is best
for lat thickness, while vertical pulling better promotes lat width.
This motion is much more joint pleasant that the inverted row since you get to maintain your palms in a neutral place (palms facing) which is best on your shoulders.
Nevertheless, that is going to put a lot of rigidity on the neck
and upper again muscles. You could additionally use
this movement as a back finisher for when the muscular tissues have been fatigued with different, tougher again exercises.
By altering hand positions and adopting either a wide grip or
slender grip this may also work the again muscular tissues slightly in another way.
So, if you need to handle any power imbalances or improve muscle mass to
sure components of your again, altering your starting place can help you do this as it’s such a flexible train.
Muscle and restoration is an internet site dedicated to serving to you train and attain your train goals ache free and as efficiently
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It’s a tough train to carry out correctly while maintaining correct form,
so beginners ought to avoid it. An incline dumbbell row is an effective bent-over barbell row alternative for
people who wish to lower decrease back and core involvement, isolate
the again better, and cut back the prospect of dishonest.
Many people go too heavy on the bent-over row and depend
on momentum to get the weight up somewhat than utilizing
their back muscles. Overall, the inverted row is best for targeting the higher
and mid-back and fewer of the lats.
If you need more bicep engagement, you must use
an underhand grip with your palms facing up. This reduces the stress on the decrease again barely as a end result of not as a lot
stability and stability are required. Simply be sure to not overload the bar with a weight that’s too heavy for you.
So, in this article, we will focus entirely on horizontal pulls as they’re the best substitutes for
barbell bent-over rows.
I simply can not have an inventory of back exercises without together with Chin-ups or Pull-ups.
I’m selecting Chin-ups here as a outcome of the narrower,
underhand grip extra intently mimics a Chest
Supported Row, but you can’t go wrong (ever) with
a Pull-up both. Try to restrict rotating the torso as much as possible when doing
Renegade Rows. It’s natural to need to open the torso
towards the facet of the arm you’re rowing with – attempt
to battle towards this and stay as square as attainable.
The preliminary setup and stance for Barbell Bent Over Rows should
be particular to the lifter’s deadlifting and/or Olympic lifting goals.
Having identical setups and grips will be nice for the lifts to
hold over to the compound actions. You’ll often see folks decrease the bar too shortly, using momentum and their
posterior chain to energy the burden up out of the bottom portion of the lift.
There are a number of the reason why swimming is a great various to using a
rowing machine. Swimming burns lots of energy,
works out muscle tissue over your whole body, and improves cardiovascular health.
That being mentioned, the stationary bike is an alternative with extra concentrate on legs alone.
There are stationary bikes with handles however usually, a stationary
bike is not going to have interaction your upper physique muscle tissue as a lot
as a rowing machine. Free weights are basically the types of weights
yow will discover on the gym. Some examples of free weights
are dumbbells, kettlebells, a barbell, train sandbags,
and so forth.
A good tip when you don’t have any of those is to take a strong broomstick or metal
bar and place it on two chairs and use that for your body row.
You may even carry out body rows on a sturdy desk, holding the edge
and rowing your self up to the table. It entails using a TRX suspension machine,
which is easy to set up at house. It doesn’t require heavy or costly gear, making it the proper bent-over row machine alternative for people who journey around.
Furthermore, even beginners can do it with out struggling
to hold up form. Following is the complete record of the 14 bent-over row options you must think about incorporating into your coaching regime.
To enable for a greater vary of movement, stick to smaller plates and just add
more of them. We’re not referring to heavy weights here
but rather the scale of the plates. Hold the burden load mild to reasonable (with the exception of pull ups which are decided by your own bodyweight).
The incline inclined y elevate train is ideal for working
the muscles of your decrease traps. You can position your elbows at totally different angles out of your
body but by holding them out wider will present you with
probably the most upper back engagement.
If you really need to fireplace up your lats then renegade rows are the way to
go.
If you’ve access to a Lat Pulldown machine, Close Grip Lat
Pulldowns can work as a solid Single Arm Dumbbell Row different.
If you don’t have a close grip attachment, use
a tight underhand grip on the straight bar. You can sit or stand, have your chest supported and row
ridiculously heavy weight. If you may have access to one of these machines
they’ll function an excellent sub for Dumbbell One Arm Rows.
Choice one is the inverted row, where you utilize the burden of your individual physique,
rather than a barbell or dumbbell, to supply resistance.
But during the lat pulldown, the spinal erectors aren’t skilled to the same extent
as they are during the barbell row. Like many workouts,
the barbell row definitely has the potential to be bad on your back when you don’t do it correctly,
but it’s not bad in your again per se.
The downside with barbell bent-over rows is that there may be
a tendency to do them with a rounded again. This puts an incredible amount of stress on the spinous ligaments and intervertebral
discs. You can push yourself as exhausting as attainable, and
the only factor that’s going to get drained and fail, are going to be the target muscles rather than different supporting muscles.
Supine cable reverse flys are just about cheat-proof,
making them perfect for anybody who struggles to keep their torso stationary.
Avoid leaning back an extreme amount of and ensure your legs
don’t turn into absolutely prolonged. Your arms and back are not doing any
of the work right here, in addition to stabilizing the motion.
Nonetheless, they also work different muscular tissues,
corresponding to the middle trapezius, rhomboids, and rotator cuff muscle tissue.
Avi Silverberg holds a Grasp of Science in Exercise Science with a research
concentrate on powerlifting coaching.
Having your body extra horizontal (parallel to the ground)
will make the exercise tougher. Being extra upright (raising
the bar greater off the ground) will make it easier. Experiment with completely
different tempos or add a pause mid-rep to handle areas of
weak spot or sticking factors.
In Addition To that, it is amongst the handiest corrective workouts that help compensate for poor posture and shoulder dysfunction.
The inverted row is a particularly flexible train that may vary in difficulty as you may be
extra upright or perpendicular to the ground. Also, You can use momentum on this
exercise to get more weight on the bar as well. By letting the weight pull you ahead slightly you
ought to use your complete physique to drag the weight towards your
naval. Unfortunately, the commerce off is extra targeting of
the erectors and stabilizers than the t-bar row
which can be a deal breaker in case you are affected by low again pain.
He has competed at a high degree in quite a few sports
activities, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most
recently, rise up paddleboarding. When not lecturing, training, researching,
or writing, Patrick is busy having fun with the sunny
local weather of Cyprus, where he has lived for the last 20-years.
Middle trapezius and rhomboids – situated
throughout and between the scapulae, the mid-traps and rhomboids work collectively to retract your shoulder blades.
Developing these muscles will give your upper again thickness and will enhance your posture.
The incline dumbbell row is essentially the most lower back-friendly bent-over row alternative.
That’s as a result of you’re mendacity inclined on an incline bench, which takes the decrease again out of the movement.
In this text, we reveal the 12 greatest bent over
row alternatives so you’ll be able to construct the again of
your desires with out destroying your spine and maintaining
your workouts difficult and efficient. Some of the
most effective bodybuilders have used them to construct backs that seem
like mountain ranges. However, bent-over rows have a draw back, too, and they put plenty
of pressure on your lower again.
We have been coaching weighted calisthenics for years, and
we have been in many competitions round Europe. We usually are not right here to demonize any exercise,
and bluntly replacing them with a safer alternative isn’t at all
times the best way to deal with the situation. Replacing the train would possibly allow you to
dodge the ache, but it doesnt tackle the underlying concern. She holds a BSc in Train and Sport Sciences and a Grasp of Analysis in Well Being and Wellbeing from the University of Exeter.
She is on a mission to assist individuals live a fulfilling, impactful life
by way of fitness and lifestyle.
The reason being is that this exercise has a very related setup to the bent-over barbell row; nevertheless, your hands are in a impartial position versus pronated.
Inverted rows are a compound horizontal pulling movement where the exerciser suspends themselves
chest-up from a bar or related object. This permits for them to fairly
literally row their own physique – acting as an effective substitute in situations the
place no barbell or other forms of equipment are current.
In comparability to bent over rows, the T-bar row locations a greater
emphasis on the latissimus dorsi and targets the again stabilizer
muscles to a barely higher extent. Pendlay rows are very similar to
bent-over rows, but they’re slightly easier in your lower again. With
Pendlay rows, you set the bar down on the ground between reps, giving your back and grip a brief relaxation.
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