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Chingwe Chokhala Pansi Pansi Ndi Chingwe

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 eqhapho
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Ukuxhumana kwe Chingwe Chokhala Pansi Pansi Ndi Chingwe

Cable Seated on Floor Row with Rope ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono. Ndi yabwino kwa anthu pamilingo yonse yolimbitsa thupi, chifukwa imatha kusinthidwa mosavuta kuti igwirizane ndi mphamvu ndi kupirira kwa wogwiritsa ntchito. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa zimathandiza kukonza kaimidwe, kumapangitsanso kutanthauzira kwa minofu, ndikuthandizira pazochitika za tsiku ndi tsiku zomwe zimafuna kukoka kapena kukweza.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokhala Pansi Pansi Ndi Chingwe

  • Gwirani nsonga za chingwe ndi manja anu kuyang'anizana wina ndi mzake ndipo pamene mukuwongoka msana wanu, tsamirani pang'ono m'chiuno mwanu.
  • Yambani masewerawa pokokera chingwe kumimba mwanu, kufinya mapewa anu pamodzi ndikusunga zigongono zanu pafupi ndi thupi lanu.
  • Gwirani malowa kwa sekondi kuti muwonjeze kugwedezeka kwa minofu yanu yam'mbuyo, kenako pang'onopang'ono mubwerere chingwe kumalo oyambira, ndikulola minofu yanu kutambasula mokwanira.
  • Bwerezaninso kubwereza uku komwe mukufuna kubwereza, kuonetsetsa kuti mukuyenda molunjika ndikuwongolera nthawi yonse yolimbitsa thupi.

Izinto zokwenza Chingwe Chokhala Pansi Pansi Ndi Chingwe

  • Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kuyenda mwachangu. Sizokhudza momwe mungakokere chingwe kwa inu mwachangu, koma za kuwongolera ndi kukana komwe mumasunga nthawi yonse yolimbitsa thupi. Kuyenda pang'onopang'ono, koyendetsedwa bwino kudzathandiza kupewa kuvulala ndikuwonjezera kukhudzidwa kwa minofu.
  • Kugwira Moyenera: Onetsetsani kuti mwagwira mwamphamvu chingwe. Manja anu ayenera kuyang'anizana. Kugwira mofooka kapena molakwika kungayambitse kuvulala kwa dzanja kapena dzanja komanso kumachepetsanso mphamvu zolimbitsa thupi.
  • Range of Motion: Onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Kokani chingwe kumimba mwanu kenako tambasulani manja anu mmbuyo. Osagwiritsa ntchito mitundu yonse ya

Chingwe Chokhala Pansi Pansi Ndi Chingwe Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chokhala Pansi Pansi Ndi Chingwe?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Chingwe Akukhala Pansi Pansi ndi Zingwe, koma ayambe ndi zolemetsa zopepuka kuti aphunzire mawonekedwe oyenera ndikupewa kuvulala. Ndikofunika kukumbukira kuti luso ndilofunika kwambiri pazochitika zilizonse zolimbitsa thupi, makamaka kwa oyamba kumene. Ntchitoyi imayang'ana makamaka minofu yakumbuyo, komanso imagwiranso ntchito ma biceps ndi mapewa. Ndibwino kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti awonetsetse masewerawa kuti awonetsetse kuti ali ndi mawonekedwe ndi luso.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chokhala Pansi Pansi Ndi Chingwe?

  • Mizere Ya Dumbbell Ya Dzanja Limodzi : Zochitazi zimachitidwa ndi dumbbell, mkono umodzi panthawi, pamene mukuthandizira thupi lanu pa benchi, ndikupereka masewera olimbitsa thupi osagwirizana ndi minofu yanu yam'mbuyo.
  • Mizere Yotembenuzidwa: Pazochita zolimbitsa thupi, mugwiritsa ntchito bar yomwe ili pamtunda wa chiuno, ndikukokera chifuwa chanu ku bar, ndikuyambitsa minofu yofanana ndi chingwe chokhala pamzere.
  • Mizere ya T-Bar: Mtunduwu umagwiritsa ntchito makina a mizere ya T-bar kapena belu lotchingidwa pamakina okwirira pansi. Mumakokera kulemera kwa chifuwa chanu, kutsanzira kayendedwe ka chingwe chokhala pamzere.
  • Resistance Band Rows: Izi zitha kuchitika pomanga gulu lolimba kuzungulira pamtengo wolimba ndikulikokera ku thupi lanu, lofanana ndi chingwe chokhala.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chokhala Pansi Pansi Ndi Chingwe?

  • Mizere Yachingwe Yokhazikika: Zochitazi zimakwaniritsa Chingwe Chokhala Pansi Pansi ndi Chingwe pogwira ntchito pamagulu a minofu omwewo - kumbuyo, mapewa, ndi mikono, koma kumaphatikizapo kusuntha kosiyana, motero kumalimbikitsa kusinthasintha kwa minofu ndi kufanana.
  • Mizere Yopindika: Zochitazi zimakwaniritsa Chingwe Chokhala Pansi Pansi ndi Chingwe potsindika pamagulu a minofu omwewo koma kuchokera kumbali yosiyana, yomwe imalola kukula kwa mphamvu zozungulira komanso kumathandiza kupewa kusamvana kwa minofu.

Amaxabiso angamahlekwane kanye Chingwe Chokhala Pansi Pansi Ndi Chingwe

  • Kuchita masewera olimbitsa thupi pamzere wa chingwe
  • Zochita zokhala pansi pa chingwe
  • Mzere wa chingwe cha chingwe
  • Zochita zolimbitsa kumbuyo ndi chingwe
  • Kulimbitsa mizere ya chingwe chapansi
  • Zochita zokhala pansi pamzere
  • Cable rope back workout
  • Chingwe chingwe mzere wa minofu yakumbuyo
  • Mzere wa chingwe wokhala pansi pa njira yapansi
  • Kuphunzitsa mphamvu ndi chingwe mzere.