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Atakhala Mzere Wapamwamba

Umakhi woMsebenzi

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

The Seated High Row ndi ntchito yophunzitsira mphamvu yomwe imayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi mikono, kulimbikitsa kaimidwe kabwinoko komanso mphamvu yakumtunda kwa thupi. Ndi yabwino kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa imatha kusinthidwa mosavuta kuti igwirizane ndi zomwe munthu ali nazo. Anthu angafune kuchita izi osati kungomanga minofu ndikuwonjezera mawonekedwe, komanso kuti azitha kuchita bwino pazochitika zatsiku ndi tsiku ndikuchepetsa chiwopsezo cha kuvulala kwamsana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Mzere Wapamwamba

  • Gwirani zogwirirazo ndi manja anu kuyang'anizana wina ndi mzake ndipo khalani mowongoka, msana wanu ukuwongoka ndi chifuwa chanu kunja.
  • Kokani zogwirizira kumimba mwanu, kufinya mapewa anu pamodzi ndikusunga zigongono zanu pafupi ndi thupi lanu.
  • Imani kaye kamphindi pamene zogwirira zikufika pamimba panu, kenaka tambasulani manja anu pang'onopang'ono kubwerera kumene munayambira.
  • Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Atakhala Mzere Wapamwamba

  • Mayendedwe Olamuliridwa: Mukamapanga mzere wapamwamba, kokerani zogwirira kwa inu mowongolera, ndikufinya mapewa anu pamodzi. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukoke zolemera chifukwa zingayambitse kupsinjika kwa minofu ndipo sizigwira ntchito bwino minofu yomwe mukufuna.
  • Kugwira Moyenera: Gwirani zogwirira ntchito ndi manja anu kuyang'anizana. Pewani kugwira mwamphamvu kwambiri chifukwa izi zitha kupangitsa kuti dzanja lanu ligwire mwamphamvu.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu poyambira ndikukoka zogwirira njira yonse kwa inu pomaliza. Pewani kubwereza pang'ono chifukwa sakugwira ntchito mokwanira ndi minofu.
  • Kulemera Koyenera: Yambani ndi kulemera kopepuka kuti muwonetsetse kuti mutha kuchita masewerawa ndi mawonekedwe olondola. Mukakhala omasuka, pang'onopang'ono kuwonjezera

Atakhala Mzere Wapamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Mzere Wapamwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Seated High Row. Ndizochita masewera olimbitsa thupi kuti mulimbikitse minofu yamsana, mapewa, ndi mikono. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndipo mwinamwake kufunafuna chitsogozo kwa mphunzitsi kuti awonetsetse kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Mzere Wapamwamba?

  • Mzere Wapamwamba Wokhala ndi Magulu Otsutsa: Kusinthaku kumagwiritsa ntchito magulu otsutsa m'malo mwa zolemetsa, zomwe zimalola kuwongolera kopitilira muyeso ndi zovuta.
  • Mzere Wapamwamba Wokhala ndi Ma Dumbbells: Mu kusiyana kumeneku, mumagwiritsa ntchito ma dumbbells m'malo mwa bar, zomwe zingathandize kuonjezera kukhazikika ndikuchita magulu osiyanasiyana a minofu.
  • Incline Bench Seated High Row: Kusiyanaku kumachitika pa benchi yolowera, yomwe imasintha mbali ya masewerawo ndikuwongolera madera osiyanasiyana kumbuyo.
  • Kukhala Mzere Wapamwamba ndi Kuyimitsa: Kusiyanaku kumaphatikizapo kuyimitsa pachimake cha mgwirizano, zomwe zingathandize kuonjezera kukhudzidwa kwa minofu ndikuwongolera kayendetsedwe ka kayendetsedwe kake.

Izinto zokufunda ezishisa ezivumelekile Atakhala Mzere Wapamwamba?

  • Bent-Over Rows ndi chinthu china chothandizira kwambiri ku Seated High Rows pamene akugwira minofu yofanana, kuphatikizapo rhomboids ndi trapezius, komanso amaphatikizapo m'munsi kumbuyo ndi glutes, kulimbikitsa kulimbitsa thupi kwakukulu kwa thupi.
  • Ma Deadlifts amathanso kuthandizira Seated High Row chifukwa samangogwiritsa ntchito minofu yam'mbuyo, komanso amagwirizanitsa unyolo wonse wapambuyo, kuphatikizapo glutes ndi hamstrings, zomwe zingathandize kupititsa patsogolo mphamvu zanu zonse ndi kukhazikika.

Amaxabiso angamahlekwane kanye Atakhala Mzere Wapamwamba

  • Kulimbitsa thupi kwa Cable Seated High Row
  • Zochita zolimbitsa kumbuyo
  • Kuchita masewera olimbitsa thupi a High Row
  • Masewero a chingwe cha minofu yakumbuyo
  • Atakhala Mzere Wapamwamba wakumbuyo
  • Zochita zamakina kumbuyo
  • Kulimbitsa kumbuyo ndi Seated High Row
  • Cable High Row back workout
  • Kumanga minofu yakumbuyo ndi Seated High Row
  • Seated Cable Rowing for back strong.