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Chingwe Akukhala Wide grip Row

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 eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Ukuxhumana kwe Chingwe Akukhala Wide grip Row

Cable Seated Wide Grip Row ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amapangidwa kuti alimbitse ndi kumveketsa thupi lakumtunda, makamaka kulunjika minofu yakumbuyo, mapewa, ndi ma biceps. Ndi chisankho chabwino kwambiri kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga odziwa bwino ntchito, omwe akuyang'ana kuti apititse patsogolo mphamvu za thupi lawo ndi kaimidwe. Kuchita masewera olimbitsa thupi sikumangowonjezera kutanthauzira kwa minofu, komanso kumathandiza kupewa kuvulala komanso kumapangitsa kuti thupi likhale lolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Akukhala Wide grip Row

  • Khalani pa benchi, ikani mapazi anu pamapazi omwe mwapatsidwa, ndipo gwirani kampandoko ndikugwira mopitilira muyeso, kuwonetsetsa kuti manja anu ndi otalikirapo kuposa m'lifupi mwake mapewa.
  • Yambani masewerawa pokokera chotchinga m'chiuno mwanu kwinaku mukuwongoka msana wanu ndikufinya mapewa anu pamodzi.
  • Gwirani izi kwakanthawi, kuwonetsetsa kuti mukumva kugundana kwa minofu yam'mbuyo.
  • Pang'onopang'ono tambasulani manja anu kumalo oyambira, mukumva kugwedezeka kwa minofu yanu yam'mbuyo pamene mukutero, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Chingwe Akukhala Wide grip Row

  • Kugwira M'lifupi: M'lifupi mwake gwirani iyenera kukhala yotakata kuposa m'lifupi mwamapewa. Kulakwitsa kofala ndiko kugwira chomwe chili chachikulu kapena chopapatiza. Kugwira kwakukulu kumakhudza kwambiri minofu yanu yam'mbuyo yam'mbuyo ndi mapewa.
  • Osagwiritsa Ntchito Thupi Lanu Momentum: Pewani kugwiritsa ntchito mphamvu ya thupi lanu kukokera chingwe kwa inu. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala m'munsi komanso kuchepetsa mphamvu ya masewera olimbitsa thupi. Kuyenda kuyenera kuyendetsedwa ndipo mphamvuyo iyenera kubwera kuchokera m'manja ndi kumbuyo, osati kugwedezeka kapena kugwedeza thupi lanu.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwakokera chogwiriracho mpaka pamimba yanu yakumtunda ndikukulitsa manja anu kumbuyo.

Chingwe Akukhala Wide grip Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Akukhala Wide grip Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Seated Wide Grip Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi awonetse kaye njira yoyenera. Kumbukirani kuti nthawi zonse muzitenthetsa musanayambe masewera olimbitsa thupi ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Akukhala Wide grip Row?

  • Single Arm Cable Seated Row: Mwakusiyana uku, mumakoka chingwecho pogwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zingathandize kuthana ndi vuto lililonse la minofu pakati pa kumanzere ndi kumanja.
  • Cable Seated Underhand Grip Row: Kusiyanaku kumagwiritsa ntchito kugwirira pansi, komwe kungathandize kuwongolera ma biceps mogwira mtima pamodzi ndi minofu yakumbuyo.
  • Cable Seated High Row: Kusiyanaku kumaphatikizapo kukokera chingwe kumtunda kwa chifuwa kapena khosi, chomwe chimalunjika kumtunda ndi kumbuyo kwa deltoids bwino.
  • Standing Cable Row: Kusinthaku kumachitika mukayimirira, komwe kumatha kuphatikizira minofu yapakatikati ndikuwonjezera gawo lokhazikika komanso lokhazikika pamasewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Chingwe Akukhala Wide grip Row?

  • Bent-Over Barbell Row ndi ntchito ina yomwe imakwaniritsa Cable Seated Wide grip Row. Zochita izi zimagwira ntchito mofanana ndi magulu a minofu, kuphatikizapo lats ndi rhomboids, koma zimagwiranso ntchito m'munsi mwa msana wanu ndi hamstrings, kukupatsani thupi lathunthu.
  • Zochita za T-Bar Row zimakwaniritsa Cable Seated Wide grip Row polunjika kumbuyo kwapakati, lats, ndi biceps. Zochita izi, monga Cable Seated Wide grip Row, zimatsindika kukoka, zomwe zimathandiza kupititsa patsogolo mphamvu zammbuyo ndi kaimidwe.

Amaxabiso angamahlekwane kanye Chingwe Akukhala Wide grip Row

  • "Zolimbitsa thupi pamizere ya chingwe kumbuyo"
  • "Zochita zolimbitsa thupi zokhala pansi"
  • "Kulimbitsa kumbuyo ndi makina a chingwe"
  • "Wide grip cable rorow tutorial"
  • "Momwe mungapangire chingwe chokhala pansi"
  • "Zochita zamakina a chingwe kumbuyo"
  • "Mzere wokhala ndi njira yogwira motakata"
  • "Chizoloŵezi cholimbitsa thupi cha chingwe cha minofu yakumbuyo"
  • "Kupititsa patsogolo mphamvu zakumbuyo ndi chingwe cha chingwe"
  • "Mwatsatanetsatane kalozera wa chingwe chogwirizira chokhala pansi"