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Chingwe Akukhala 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 Chingwe Akukhala Mzere

The Rope Seated Row ndi ntchito yolimbitsa mphamvu yomwe imayang'ana magulu angapo a minofu, kuphatikizapo kumbuyo, mapewa, ndi biceps, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi lawo. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe amatha kusinthidwa mosavuta malinga ndi milingo yamphamvu yamunthu. Anthu amatha kusankha masewerawa chifukwa cha kusinthasintha kwake, kuthekera kogwiritsa ntchito minofu ingapo nthawi imodzi, komanso kulimbikitsa kaimidwe kabwinoko ndikuwongolera mphamvu zamagulu kumbali zonse za thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Akukhala Mzere

  • Sungani msana wanu mowongoka, mutu wanu mmwamba, ndi kukokera chingwe m'chiuno mwanu uku mukufinya mapewa anu pamodzi.
  • Gwirani malowa kwa masekondi angapo pamene manja anu ali pafupi kwambiri ndi m'chiuno mwanu kuti muwonjeze kugwedezeka kwa minofu yanu yam'mbuyo.
  • Pang'onopang'ono tambasulani manja anu kumbuyo kumalo oyambira popanda kulola kuti zolemera zikhudze, ndikusunga chingwe chokhazikika.
  • Bweretsani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza pamene mukuonetsetsa kuti msana wanu ukhale wowongoka ndikupewa kugwiritsa ntchito thupi lanu kukoka chingwe.

Izinto zokwenza Chingwe Akukhala Mzere

  • Malo Pamanja: Onetsetsani kuti mwagwira chingwecho ndikuchigwira mopitirira, manja anu akuyang'anizana. Pewani kugwira chingwe mwamphamvu kwambiri chifukwa zimatha kusokoneza dzanja. M'malo mwake, sungani mwamphamvu koma momasuka kuti mugwirizane bwino ndi minofu ya msana ndi mapewa anu.
  • Kuyenda Koyendetsedwa: Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, osathamangira masewerawa. Kokani chingwe kumimba mwanu, imani pang'ono kuti mumve kugundana kwa minofu yam'mbuyo, kenaka tambasulani manja anu pang'onopang'ono. Kusuntha kofulumira, kogwedezeka kungayambitse kupsinjika kwa minofu ndipo sikungalondole bwino minofu yomwe ikufuna.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu koyambirira kwa rep iliyonse ndikukokera chingwe mpaka pamimba mwanu.

Chingwe Akukhala Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Akukhala Mzere?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Rope Seated Row. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi munthu wodziwa bwino zachitetezo kapena wophunzitsa umwini kuti akutsogolereni pamasewerawa kuti atsimikizire kuti mukuchita bwino. Ntchitoyi ndi yabwino kulimbikitsa msana wanu, mapewa, ndi mikono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Akukhala Mzere?

  • Mzere Woyimirira Wachingwe: M'malo mokhala, mumachita masewera olimbitsa thupi mutayimirira zomwe zimagwira minofu yanu yayikulu.
  • Rope Seated Row with Twist: Mukusintha uku, mumawonjezera kupotoza kumapeto kwa kayendetsedwe kake kuti mupititse patsogolo minofu yanu ya oblique.
  • High Pulley Rope Row: Posintha ngodya ndi kukoka kuchokera ku pulley yapamwamba, mutha kulunjika minofu yosiyanasiyana kumbuyo kwanu.
  • Mzere Wokhala Pachingwe Ndi Kuyimitsa: Powonjezera kaye kaye pa nsonga ya kugundana, mukhoza kuwonjezera nthawi yomwe ili pansi pa kupsinjika kwa minofu yanu, zomwe zimapangitsa kuti mukhale ndi mphamvu zambiri komanso kukula kwake.

Izinto zokufunda ezishisa ezivumelekile Chingwe Akukhala Mzere?

  • The Barbell Bent Over Row ndi ntchito ina yomwe imagwirizana ndi Rope Seated Row monga momwe imayendera magulu akuluakulu a minofu omwewo, koma imagwiranso ntchito m'munsi kumbuyo ndi hamstrings, kulimbikitsa mphamvu zonse za thupi ndi mphamvu.
  • Mzere wa Dumbbell Renegade Row umakwaniritsa Rope Seated Row posangogwira minofu yakumbuyo ndi ma biceps, komanso kuchita pachimake ndi mapewa, kupereka kulimbitsa thupi kwakukulu kwa thupi.

Amaxabiso angamahlekwane kanye Chingwe Akukhala Mzere

  • Kulimbitsa thupi kwa Cable Rope Seated Row
  • Zochita zolimbitsa kumbuyo
  • Zochita zamakina a chingwe
  • Rope Seated Row ya minofu yakumbuyo
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Zochita zopalasa chingwe
  • Njira ya Rope Seated Row
  • Back workouts ndi chingwe makina
  • Zochita za Rope Seated Row kumbuyo
  • Maphunziro a minofu yam'mbuyo yamphamvu