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Chingwe Chokhala Patsogolo Mzere

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 Patsogolo Mzere

Cable Front Seated Row ndi masewera olimbitsa thupi amphamvu kwambiri omwe amalimbana ndi minofu yosiyanasiyana, kuphatikiza latissimus dorsi, rhomboids, ndi trapezius, potero kumapangitsa kuti thupi likhale ndi mphamvu komanso kaimidwe. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kukana kwake makonda. Anthu angafune kuchita izi kuti awonjezere mphamvu zawo zam'mbuyo, kulimbikitsa kulimba kwa minofu, ndikusintha ma symmetry onse a thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokhala Patsogolo Mzere

  • Gwirani chogwirira cha V-bar ndi manja onse awiri ndipo, kwinaku mukuwongoka, kokerani chogwiriracho m'chiuno mwanu.
  • Finyani mapewa anu palimodzi pamene mukukoka chogwirira, kuonetsetsa kuti zigongono zanu zikuyendetsa chammbuyo ndikukhala pafupi ndi thupi lanu.
  • Gwirani izi kwa kamphindi musanabwerere pang'onopang'ono chogwiriracho ku malo oyambira, ndikulola manja anu kuti atalike mokwanira ndi mapewa anu kupatukana.
  • Bweretsani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Chingwe Chokhala Patsogolo Mzere

  • Kugwira Moyenera: Mukagwira zogwirira chingwe, onetsetsani kuti chogwirira chanu chili cholimba koma osati cholimba kwambiri kuti mupewe kupsinjika kwa dzanja. Manja anu ayenera kukhala motalikirana ndi mapewa. Pewani kugwira zogwirira ntchito motambasuka kwambiri kapena zopapatiza chifukwa zimatha kusokoneza magwiridwe antchito ndikulimbitsa manja anu.
  • Mayendedwe Oyendetsedwa: Mukakokera chingwe kwa inu, chitani izi pang'onopang'ono komanso mowongolera. Izi zimathandiza kugwirizanitsa minofu yanu bwino. Pewani kugwedezeka kapena kusuntha mofulumira chifukwa kungayambitse kuvulala kwa minofu ndipo sikungapereke phindu lalikulu la masewerawo.
  • Kuyenda Kwathunthu: Kokani chingwe mpaka manja anu ali pafupi ndi mimba yanu ndipo zigono zanu zili kumbuyo kwa thupi lanu. Kenaka, tambasulani manja anu mokwanira kuti mubwerere kumalo oyambira. Pewani theka-re

Chingwe Chokhala Patsogolo Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chokhala Patsogolo Mzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Front Seated Row. Komabe, ndikofunikira kugwiritsa ntchito cholemetsa chopepuka poyambira ndikuyang'ana mawonekedwe olondola kuti musavulale. Ndikwabwinonso kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi yemwe akukutsogolerani poyambira pakuchita masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino. Mofanana ndi zolimbitsa thupi zilizonse, ngati mukumva kupweteka kapena kusapeza bwino, siyani nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chokhala Patsogolo Mzere?

  • Mzere Wachingwe Woyimilira: M'malo mokhala, mumachita izi mutayimirira, ndikupangitsa thupi lanu lapakati ndi lakumunsi komanso kumtunda kwanu.
  • Wide Grip Cable Row: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mphamvu zambiri, zomwe zimayang'ana minofu yakumtunda kwanu ndi mapewa kwambiri.
  • Close Grip Cable Row: Mosiyana ndi izi, kugwiritsa ntchito kuyandikira pafupi kumalimbana ndi minofu pakati panu ndikutsitsa kumbuyo kwambiri.
  • Incline Cable Row: Kusiyanasiyana kumeneku kumachitika pa benchi yolowera, yomwe imasintha mbali ya kukoka ndikugwira ntchito minofu mosiyana pang'ono.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chokhala Patsogolo Mzere?

  • Zochita zolimbitsa thupi za Barbell Bent-Over Row ndizothandiza kwambiri ku Cable Front Seated Row popeza imayang'ana minofu yofananira monga rhomboids, latissimus dorsi, ndi misampha, komanso imagwira m'munsi kumbuyo ndi hamstrings, motero imapereka thupi lathunthu. kulimbitsa thupi.
  • Dumbbell One-Arm Row ndi ntchito ina yomwe imakwaniritsa Cable Front Seated Row. Ngakhale kuti imayang'ananso minofu kumbuyo kwanu, imalola kuti mukhale ndi maphunziro osagwirizana, kuthandizira kuthetsa kusamvana kulikonse mu mphamvu kapena kukula kwa minofu.

Amaxabiso angamahlekwane kanye Chingwe Chokhala Patsogolo Mzere

  • Kuchita masewera olimbitsa thupi pamzere wa chingwe
  • Zochita za mzere wokhala kutsogolo
  • Zochita zam'mbuyo ndi chingwe
  • Maphunziro amizere okhala pansi
  • Zochita zamakina a chingwe
  • Kuphunzitsa mphamvu kwa msana
  • Gym chingwe mzere
  • Zochita zopalasa chingwe
  • Zochita zomanga minofu yakumbuyo
  • Zolimbitsa thupi zama chingwe kuti msana ukhale wolimba