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Atakhala Mzere

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Ukuxhumana kwe Atakhala Mzere

The Seated Row ndi masewera olimbitsa thupi amphamvu kwambiri omwe amayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi mikono, kumalimbikitsa kaimidwe bwino komanso kukhazikika kwa minofu. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu amisinkhu yonse yolimba, kuphatikiza oyamba kumene, chifukwa amathandizira kulimbitsa mphamvu za minofu ndi kupirira. Anthu atha kusankha kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera mphamvu zam'mwamba komanso amathandizira kupewa kuvulala komanso mayendedwe atsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Mzere

  • Ndi manja anu otambasulidwa, gwirani V-bar chogwirira ndikutsamira pang'ono, kusunga msana wanu molunjika ndi chifuwa chanu.
  • Kokani zogwirira kumbuyo ku torso yanu ndikusunga zigono zanu pafupi ndi thupi lanu, kufinya minofu yanu yam'mbuyo pamene mukufika pachimake cha kayendetsedwe kake.
  • Gwirani malo omwe mwagwirizanako kwa sekondi imodzi ndikubwezerani V-bar pang'onopang'ono pamalo pomwe mukuwongolera.
  • Bwerezani mayendedwe obwerezabwereza, kuwonetsetsa kuti torso yanu isasunthike panthawi yonse yolimbitsa thupi.

Izinto zokwenza Atakhala Mzere

  • Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Kokani zogwirira ntchito kwa inu pogwiritsa ntchito minyewa yakumbuyo, imirirani kwakanthawi pomwe zogwirirazo zili pamimba panu, kenako pang'onopang'ono bwererani pomwe munayambira. Izi zidzaonetsetsa kuti minofu yanu ikugwira ntchito nthawi yonseyi.
  • Kugwira Moyenera: Gwirani zogwirira ndi manja anu kuyang'anizana. Izi zimatchedwa kusalowerera ndale ndipo zimathandiza kudzipatula bwino minofu yakumbuyo. Pewani kugwira zogwirira mwamphamvu kwambiri chifukwa izi zimatha kusokoneza dzanja.
  • Pewani Kuchulukitsa Kwambiri: Osatambasula manja anu mopambanitsa kapena kutsamira patali kwambiri pobwerera pamalo oyamba. Izi zitha kuyika kupsinjika kosafunikira pamsana ndi mapewa anu, ndipo zimatha

Atakhala Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Mzere?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Row. Ndizochita zolimbitsa thupi zolimbitsa thupi ndikulimbitsa minofu yakumbuyo. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Zitha kukhala zopindulitsa kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi awonetse kaye njira yoyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Mzere?

  • Intline Bench Seated Row: Mwakusiyana uku, mumachita mzere mutakhala pa benchi yokhotakhota, yomwe ingathandize kugwirizanitsa minofu yanu yakumbuyo kwambiri.
  • Seated Cable Row: Kusiyanaku kumagwiritsa ntchito makina a chingwe, kulola kuyenda kosavuta, kolamulirika komanso kugwedezeka kosalekeza kwa minofu panthawi yonse yochita masewera olimbitsa thupi.
  • Wide Grip Seated Row: Kusiyanaku kumagwiritsa ntchito kugwirizira kwakukulu, komwe kungathandize kulunjika minofu yakumtunda kwanu ndi mapewa bwino.
  • Underhand Grip Seated Row : Kusiyanaku kumagwiritsa ntchito kugwiritsira ntchito pansi, komwe kungathe kutsindika kwambiri kumunsi kwa minofu ya latissimus dorsi kumbuyo kwanu.

Izinto zokufunda ezishisa ezivumelekile Atakhala Mzere?

  • Ma Deadlifts ndi masewera olimbitsa thupi owonjezera ku Seated Rows chifukwa amagwira ntchito kumbuyo konse, kuphatikiza msana ndi misampha, zomwe sizili gawo lalikulu la Mizere Yokhala, motero amapereka kulimbitsa thupi kwathunthu.
  • Bent-Over Rows ingathenso kuthandizira Mizere Yokhala pansi pamene ikuyang'ana magulu ofanana a minofu kumbuyo, koma kuchokera kumbali ina, potero kumapangitsa kuti minofu ikhale yofanana ndi yofanana.

Amaxabiso angamahlekwane kanye Atakhala Mzere

  • "Cable Seated Row Workout"
  • "Zolimbitsa thupi zolimbitsa msana"
  • "Zida zolimbitsa thupi za minofu yakumbuyo"
  • "Zochita zopalasa chingwe"
  • "Seated Row Machine Workout"
  • "Kulimbitsa thupi kwa chingwe kumbuyo"
  • "Njira ya mzere wokhala pansi"
  • "Zochita zomanga minofu yakumbuyo"
  • "Momwe mungachitire masewera a Seated Row"
  • "Zochita zolimbitsa thupi zam'mbuyo ndi chingwe"