Thumbnail for the video of exercise: Chingwe Chokhala Chapamwamba-chogwira Row

Chingwe Chokhala Chapamwamba-chogwira 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 Chokhala Chapamwamba-chogwira Row

The Cable Seated Supine-grip Row ndi masewera olimbitsa thupi omwe amayang'ana minofu yakumbuyo kwanu, mapewa, ndi mikono, kukupatsani masewera olimbitsa thupi apamwamba kwambiri. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa cha kukana kwake kosinthika. Ntchitoyi ndi yabwino kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kulimbitsa minofu, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokhala Chapamwamba-chogwira Row

  • Khalani pa benchi ndikuyika mapazi anu motetezeka pamapazi, mawondo anu akupindika pang'ono.
  • Gwirani kapamwamba ndi gwira chapamwamba (cham'manja), manja motalikirana ndi mapewa motalikirana, ndipo khalani kumbuyo ndi manja anu motambasulira, kukhala molunjika kumbuyo.
  • Kokani mipiringidzo kudera lamimba mwanu poyendetsa zigongono zanu kumbuyo ndikufinya mapewa anu palimodzi, ndikusunga msana wanu molunjika panthawi yonseyi.
  • Pang'onopang'ono tambasulani manja anu kumalo oyambira, kukana kulemera kuti muwonjezere mphamvu ya masewerawo. Izi zimamaliza kubwereza kumodzi.

Izinto zokwenza Chingwe Chokhala Chapamwamba-chogwira Row

  • **Gwiritsitsani ndi Kaimidwe:** Gwirani chingwecho ndi chogwirira chapamwamba (cham'manja), manja akuyang'ana mmwamba. Sungani manja anu mowongoka nthawi yonseyi kuti musamagwire dzanja. Komanso, pewani kukoka bar ndi manja anu okha; mphamvuyo iyenera kubwera kuchokera kumbuyo kwanu ndi manja anu, osati m'manja mwanu ndi pamphumi.
  • **Mayendedwe Olamuliridwa:** Mukakokera chingwe kumimba mwanu, chitani mwapang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukoke kulemera kwake, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. Kubwereranso kuyeneranso

Chingwe Chokhala Chapamwamba-chogwira Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chokhala Chapamwamba-chogwira Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Seated Supine-grip Row. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetsetse kuti mukuzichita moyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chokhala Chapamwamba-chogwira Row?

  • Standing Cable Row: M'malo mokhala, mumachita izi mutayimirira, zomwe zimapangitsa kuti thupi lanu liziyenda kwambiri.
  • Wide-Grip Cable Row: Pogwiritsa ntchito kugwiritsitsa kwakukulu, mutha kulunjika kumtunda wakumbuyo ndi minofu yamapewa mogwira mtima.
  • Close-Grip Cable Row: Kusiyanaku kumakupatsani mwayi wolunjika pakati pa msana wanu, kumathandizira kukonza kaimidwe ndi mphamvu.
  • Incline Cable Row: Mtunduwu umapangidwa pa benchi yokhotakhota, yomwe imasintha mbali ya kukoka ndikuwongolera minofu yosiyanasiyana kumbuyo kwanu.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chokhala Chapamwamba-chogwira Row?

  • Dumbbell Bent Over Row imathandizira Cable Seated Supine-grip Row pochita magulu ofanana a minofu, kuphatikizapo rhomboids ndi trapezius, koma amapereka phindu lowonjezera la maphunziro osagwirizana, kuonetsetsa kuti mbali zonse za msana wanu zikukula mofanana.
  • Zochita zolimbitsa thupi za T-Bar Row zimakwaniritsa Cable Seated Supine-grip Row poloza minofu yapakati yakumbuyo koma imawonjezera kukhazikika kwapakati ndi mphamvu, kupititsa patsogolo chitukuko chakumbuyo ndi kaimidwe.

Amaxabiso angamahlekwane kanye Chingwe Chokhala Chapamwamba-chogwira Row

  • Kuchita masewera olimbitsa thupi pamzere
  • Mzere wachingwe wakumbuyo
  • Kulimbitsa thupi kumbuyo ndi chingwe
  • Kuchita masewera olimbitsa thupi pamzere wa chingwe
  • Supine-grip back exercise
  • Cable makina kumbuyo kulimbitsa thupi
  • Mzere wogwirizira chapamwamba
  • Zochita zopalasa chingwe
  • Kulimbitsa kumbuyo ndi chingwe
  • Zochita za supine grip rowing