Chingwe Chokhala Mzere Wina Wamkono Umodzi
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, Pectoralis Major Sternal Head
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Chingwe Chokhala Mzere Wina Wamkono Umodzi
Cable Seated One Arm Alternate Row ndi masewera olimbitsa thupi omwe amayang'ana ndikuwongolera minofu yakumbuyo, mapewa, ndi mikono. Masewerowa ndi abwino kwa onse ongoyamba kumene komanso ochita masewera olimbitsa thupi omwe amatha kusinthidwa mosavuta kuti agwirizane ndi momwe alili olimba. Anthu angafune kuchita izi kuti awonjezere mphamvu za thupi lawo, kukulitsa matanthauzo a minofu, ndikulimbikitsa kaimidwe kabwinoko.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokhala Mzere Wina Wamkono Umodzi
- Msana wanu uli wowongoka ndi chifuwa mmwamba, fikirani kutsogolo ndi dzanja limodzi kuti mugwire chingwe cha chingwe, kuonetsetsa kuti mkono wanu watambasula.
- Pang'onopang'ono kokerani chingwe ku thupi lanu, ndikulunjika pakufinya mapewa anu pamodzi, mpaka chogwiriracho chili pafupi ndi mimba yanu.
- Gwirani izi kwa kamphindi, kenaka mutulutse chingwecho pang'onopang'ono kuti mubwerere pomwe munayambira, ndikulola kuti mkono wanu ukulenso.
- Bwerezani masitepe awa ndi mkono wina, kusinthana pakati pa mikono yonse kwa nthawi yonse yomwe mwakhazikitsa.
Izinto zokwenza Chingwe Chokhala Mzere Wina Wamkono Umodzi
- Mayendedwe Oyendetsedwa: Mukakokera chingwe ku thupi lanu, chitani izi pang'onopang'ono komanso molamulidwa. Cholakwika chofala ndikugwedezeka kapena kuthamangira kusuntha, zomwe zingayambitse kupsinjika kapena kuvulala. Kuyenda kwapang'onopang'ono komanso koyendetsedwa bwino, minofu yanu imayenera kugwira ntchito, zomwe zimapangitsa kuti mukhale ndi masewera olimbitsa thupi.
- Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana panthawi yolimbitsa thupi. Izi zikutanthauza kutambasula dzanja lanu mokwanira mukamasula chingwecho, ndikuchikoka kumbuyo mpaka chigongono chanu chili kumbuyo kwa thupi lanu. Kusagwiritsa ntchito kusuntha kokwanira kumatha kuchepetsa mphamvu ya masewerawo.
- Pewani Kugwiritsa Ntchito Momentum: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu
Chingwe Chokhala Mzere Wina Wamkono Umodzi Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Chingwe Chokhala Mzere Wina Wamkono Umodzi?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Seated One Arm Alternate Row. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemetsa zopepuka ndikuyang'ana pakuchita bwino mawonekedwe ndi njira zopewera kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena wowongolera poyambira. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chokhala Mzere Wina Wamkono Umodzi?
- The Bent Over One Arm Cable Row ndikusintha kwina komwe muli pamalo opindika, kulunjika minofu kuchokera mbali ina.
- The Standing One Arm Cable Row imakulolani kuti mulowetse pachimake chanu pochita masewerawa mwayimirira.
- The Incline Bench One Arm Cable Row imaphatikizapo kugona chafufumimba pa benchi yolowera, yomwe imapereka bata ndikupatula minofu yakumbuyo.
- The One Arm Cable Row with Resistance Bands ndi mitundu yomwe imagwiritsa ntchito magulu otsutsa m'malo mwa chingwe, ndikupangitsa kuti ikhale yosunthika komanso yosunthika.
Izinto zokufunda ezishisa ezivumelekile Chingwe Chokhala Mzere Wina Wamkono Umodzi?
- Zochita za Pull-Up ndi ntchito ina yowonjezera pamene imayang'ananso ma lats ndi ma biceps, ofanana ndi Cable Seated One Arm Alternate Row. Imawonjezera mphamvu ndi chipiriro cham'mwamba, ndikuwongolera magwiridwe antchito pamasewera aliwonse opalasa.
- Zochita zolimbitsa thupi za Seated Cable Row ndizokwanira bwino chifukwa zimayang'ana magulu a minofu omwewo kumbuyo kwanu ndi manja anu, koma amaphatikiza mikono yonse nthawi imodzi, kulimbikitsa kukula kwa minofu ndi mphamvu kumbali zonse za thupi lanu.
Amaxabiso angamahlekwane kanye Chingwe Chokhala Mzere Wina Wamkono Umodzi
- Kuchita masewera olimbitsa thupi pamzere wa chingwe
- Zochita za mzere wa mkono umodzi
- Kulimbitsa thupi kumbuyo ndi chingwe
- Kusiyana kwa mizere yokhazikika
- Mzere wa chingwe cha mkono umodzi
- Zochita zolimbitsa kumbuyo
- Zochita zamakina a chingwe
- Mzere umodzi wosinthira mkono
- Zochita zolimbitsa thupi za chingwe chakumbuyo
- Mzere wina wa chingwe wa minofu yakumbuyo