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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

Cable Seated Supine-grip Row ndi masewera olimbitsa thupi omwe amalimbitsa mphamvu zambiri zomwe zimayang'ana minofu yakumbuyo, mapewa, ndi mikono. Ndi chisankho chabwino kwambiri cholimbitsa thupi kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha kukana kwake kosinthika komanso kuyang'ana kwambiri mawonekedwe. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathe kusintha kaimidwe kanu, kukulitsa matanthauzo a minofu, ndi kuonjezera mphamvu za thupi, zomwe zimapangitsa kukhala chisankho chodziwika kwa iwo omwe akufuna kukhala ndi masewera olimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokhala Chapamwamba-chogwira Row

  • Tsatirani kutsogolo kuchokera m'chiuno mwanu kuti mugwire chogwirira cha V-bar, ndikusunga msana wanu mowongoka. Awa ndi malo anu oyambira.
  • Kokani chogwiriracho kumimba mwanu uku mukutsamira pang'ono, sungani msana wanu mowongoka ndikuyang'ana kwambiri kufinya mapewa anu pamodzi.
  • Gwirani malowo kwakanthawi pamene chogwiriracho chikukhudza mimba yanu, kenako pang'onopang'ono mubwezere chogwiriracho pamalo pomwe mukuyambira ndikuwongolera.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza ndikuwonetsetsa kuti fomu yanu ndi yolondola kuti musavulale.

Izinto zokwenza Chingwe Chokhala Chapamwamba-chogwira Row

  • Gwirani ndi Kukoka: Kugwira pa bar kuyenera kukhala kwapamwamba (pamanja panu). Mukakoka chingwe, onetsetsani kuti mukuchikokera chakumimba, osati pachifuwa. Ichi ndi cholakwika chofala ndipo chingachepetse mphamvu ya masewera olimbitsa thupi.
  • Mayendedwe Olamuliridwa: Pewani mayendedwe onjenjemera kapena othamanga. Chinsinsi cha masewerawa ndikuchichita ndikusuntha pang'onopang'ono. Kokani chingwe kwa inu pang'onopang'ono, gwirani kwa sekondi imodzi pomwe zigongono zanu zili pachimake, kenako pang'onopang'ono mubwerere pamalo oyamba. Izi zidzaonetsetsa kuti minofu ikugwira ntchito kwambiri.
  • Pewani Kuchulukitsa: Osatambasulira manja anu mopitilira muyeso mukabwerera pomwe mudayambira. Izi ndizofala

Chingwe Chokhala Chapamwamba-chogwira Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chokhala Chapamwamba-chogwira Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Seated Supine-grip Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti zitsimikizire kuti zikuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuyamba pang'onopang'ono ndikuwonjezera kulemera ndi mphamvu pamene mphamvu ndi kupirira zikukula.

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

  • The Inverted Row ndi masewera olimbitsa thupi omwe mumadzikokera mpaka pa bala, kubwereza mayendedwe opalasa mundege ina.
  • The Seated Cable Row yokhala ndi pronated grip ndikusintha pang'ono komwe mumagwiritsa ntchito kugwirizira mopitilira muyeso m'malo mogwira cham'manja, kulunjika minofu yosiyanasiyana.
  • The Single-Arm Cable Seated Row imakulolani kuti muyang'ane mbali iliyonse ya thupi lanu payekhapayekha, ndikuwongolera kukhazikika kwa minofu ndi kufanana.
  • The Standing Cable Row ndikusintha komwe mumayendetsa uku mukuyimirira, ndikupangitsa thupi lanu lakumunsi ndi pachimake mwachangu.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chokhala Chapamwamba-chogwira Row?

  • Mizere Yopindika Pamwamba Pa Barbell Mizere imagwiranso ntchito minofu yakumbuyo, makamaka latissimus dorsi, rhomboids, ndi trapezius, mofanana ndi kukoka kwa Cable Seated Supine-grip Row, kulimbikitsa kukhazikika kwa minofu ndi kupititsa patsogolo luso lanu lochita ntchito za tsiku ndi tsiku. zomwe zimafuna kukoka kapena kukweza.
  • Ma Dumbbell Pullovers: Ma Dumbbell Pullovers amathandizira Cable Seated Supine-grip Row polunjika pa latissimus dorsi mwanjira yapadera, kukulitsa kusuntha kosiyanasiyana ndikuthandizira kusinthasintha komanso kuyenda, komanso kumakhudza chifuwa ndi triceps kumlingo wokulirapo. kulimbitsa thupi kwathunthu kwa thupi.

Amaxabiso angamahlekwane kanye Chingwe Chokhala Chapamwamba-chogwira Row

  • "Zolimbitsa thupi pamizere ya chingwe kumbuyo"
  • "Seated cable row exercise"
  • "Supine-grip row training"
  • "Zolimbitsa thupi zolimbitsa kumbuyo ndi chingwe"
  • "Mzere wokhala ndi chingwe cha minofu yakumbuyo"
  • "Supine-grip cable workouts"
  • "Kulimbitsa thupi mobwerera pogwiritsa ntchito chingwe mzere"
  • "Makina okhala pamsana-grip row"
  • "Zochita zolimbitsa thupi pazingwe zolimbitsa msana"
  • "Zochita zolimbitsa thupi zokhala ndi mzere wokhala ndi chingwe"