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Chingwe Chokhala 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 Chingwe Chokhala Mzere Wapamwamba

The Cable Seated High Row ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu kumbuyo, mapewa, ndi mikono, kulimbikitsa kaimidwe kabwino komanso mphamvu yapamwamba ya thupi. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe amatha kusinthidwa mosavuta kumagulu osiyanasiyana olimbitsa thupi mwa kusintha kulemera kwake. Anthu angasankhe kuchita izi kuti apititse patsogolo kutanthauzira kwa minofu, kulimbitsa mphamvu zogwirira ntchito tsiku ndi tsiku, komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokhala Mzere Wapamwamba

  • Gwirani zogwirirazo ndi manja onse awiri ndikukhala mowongoka, ndikusunga msana wanu molunjika ndi mapewa anu pansi.
  • Pang'onopang'ono kokerani zogwirira kumimba kwanu kumtunda, ndikufinya mapewa anu pamodzi pamene mukuchita zimenezo.
  • Gwirani izi kwa kamphindi, kenaka mutulutse pang'onopang'ono zogwirira ntchito kuti mubwerere pomwe mukuyambira, kuwonetsetsa kuti mukuwongolera kayendetsedwe kake ndipo musalole kuti kulemera kwake kukhudze pakati pa reps.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, nthawi zonse kukhala ndi mawonekedwe abwino komanso kuwongolera.

Izinto zokwenza Chingwe Chokhala Mzere Wapamwamba

  • Kuyenda Koyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kukoka kulemera. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, koyendetsedwa, kukoka chingwe ku thupi lanu ndikuchimasula pang'onopang'ono. Izi zidzagwira ntchito bwino minofu yanu ndikuchepetsa chiopsezo cha kuvulala.
  • Kugwira Moyenera: Ndikofunikira kugwira zogwirira bwino. Manja anu ayenera kuyang'anizana. Onetsetsani kuti mukukoka ndi zigongono osati manja anu. Kukoka ndi manja kungayambitse kutopa kwakugwira ndikuchepetsa mphamvu ya masewera olimbitsa thupi pa minofu yomwe ikukhudzidwa.
  • Pewani Kuchulukitsitsa: Kulakwitsa kofala ndikokulitsa kwambiri potulutsa kulemera kwake. Izi zitha kuyika zovuta zosafunikira pamapewa anu ndi kumbuyo. M'malo mwake, sungani a

Chingwe Chokhala Mzere Wapamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chokhala Mzere Wapamwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Cable Seated High Row. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso osalimbitsa minofu yawo. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wopita kumalo ochitira masewera olimbitsa thupi kuti aziyang'anira masewerawa kuti atsimikizire kuti zikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chokhala Mzere Wapamwamba?

  • The Barbell Bent Over Row imagwiritsa ntchito barbell m'malo mwa zingwe, zomwe zingathandize kukulitsa mphamvu zogwirira ndi kukhazikika.
  • The Inverted Row ndi masewera olimbitsa thupi omwe amatsanzira kayendedwe ka Cable Seated High Row, koma amafuna bar kapena TRX straps.
  • T-Bar Row imagwiritsa ntchito makina apadera kuti agwirizane ndi magulu a minofu omwewo, koma amalola kukweza kolemera.
  • The Single-Arm Cable Row imakulolani kuti muyang'ane mbali iliyonse ya msana wanu payekha, zomwe zingathandize kukonza kusalinganika kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chokhala Mzere Wapamwamba?

  • Lat Pulldown ndi ntchito ina yomwe imakwaniritsa Cable Seated High Row. Imayang'ana kwambiri pa latissimus dorsi - minofu yayikulu kwambiri kumbuyo kwanu, yomwe imagwiranso ntchito pamzere wapamwamba, zomwe zimapangitsa kuti muzichita bwino komanso kuti mukhale opirira pantchito iyi.
  • Dumbbell Bent Over Row ndiwothandizira kwambiri pa Cable Seated High Row. Zochita izi zimayang'ana minofu ya rhomboids ndi trapezius yakumtunda kumbuyo, yomwe ndi minofu yachiwiri yomwe imagwira ntchito pamzere wapamwamba, potero kumapangitsa kuti msana ukhale wolimba komanso wolimba.

Amaxabiso angamahlekwane kanye Chingwe Chokhala Mzere Wapamwamba

  • Kuchita masewera olimbitsa thupi pamzere wa chingwe
  • Kuchita masewera olimbitsa thupi pamzere waukulu
  • Zochita zolimbitsa kumbuyo
  • Zochita zamakina a chingwe
  • Atakhala mkulu mzere njira
  • Masewero a chingwe cha minofu yakumbuyo
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Chingwe chokhala ndi mizere yayikulu
  • Zochita zam'mbuyo zam'mbuyo ndi chingwe
  • Kuphunzitsa mphamvu kwa minofu yam'mbuyo