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Chingwe Chokwera Chokhala 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 eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Ukuxhumana kwe Chingwe Chokwera Chokhala Mzere

The Rope Elevated Seated Row ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo kumbuyo, mapewa, ndi biceps, kupititsa patsogolo mphamvu zam'mwamba zam'mwamba ndi kaimidwe. Ndiwoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa malinga ndi mphamvu zamunthu payekha komanso milingo yolimbitsa thupi. Kuchita masewera olimbitsa thupi ndi chisankho chabwino kwambiri kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kupirira kwa minofu, komanso kulimbitsa thupi, chifukwa amatsanzira mayendedwe akoko tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokwera Chokhala Mzere

  • Gwirani malekezero a chingwecho ndikugwira mwamphamvu, manja anu akuyang'anizana, ndipo khalani molunjika manja anu atatambasulidwa kutsogolo kwanu.
  • Yambani masewerawa pokokera chingwe m'chiuno mwanu, kusunga zigongono zanu pafupi ndi thupi lanu ndikumangirira mapewa anu pamodzi.
  • Gwirani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka bwererani pang'onopang'ono chingwe kubwerera kumalo oyambira ndi manja anu atatambasula.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukhale ndi kaimidwe kabwino komanso kuwongolera munthawi yonseyi.

Izinto zokwenza Chingwe Chokwera Chokhala Mzere

  • Kugwira Moyenera: Gwirani zogwirira zingwe mwamphamvu koma osati molimba kwambiri. Kugwira kwanu kuyenera kukhala kolimba kuti mukoke kulemera kwake, koma osati kolimba kwambiri kotero kuti kumayambitsa kupsinjika kosafunikira pamanja kapena m'manja mwanu. Kulakwitsa kofala ndiko kugwira mwamphamvu kwambiri, zomwe zingayambitse kutopa ndi kusapeza bwino.
  • Mayendedwe Olamuliridwa: Mukamapanga mzere, kokerani chingwe kumimba mwako pang'onopang'ono komanso mowongolera. Pewani mayendedwe ogwedezeka kapena othamanga chifukwa izi zingayambitse kuvulala ndipo sizingagwire bwino minofu yanu. Chofunika kwambiri ndikuyang'ana kwambiri kugunda kwa minofu ndi kumasula, osati pa zolemera zomwe zimakwezedwa.
  • Kulemera Koyenera: Sankhani kulemera komwe kumakulolani

Chingwe Chokwera Chokhala Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chokwera Chokhala Mzere?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Rope Elevated Seated Row, koma ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana mawonekedwe awo kuti asavulale. Ndizochita zolimbitsa thupi kwambiri kulunjika minofu yakumbuyo, mapewa, ndi mikono. Komabe, ngati akumva kusapeza bwino kapena kupweteka, ayenera kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi katswiri wolimbitsa thupi kapena physiotherapist. Nthawi zonse ndi bwino kuphunzira masewera olimbitsa thupi atsopano moyang'aniridwa ndi katswiri wophunzitsidwa bwino kuti atsimikizire kuti akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chokwera Chokhala Mzere?

  • Cable Seated Row: Mtunduwu umagwiritsa ntchito makina a chingwe, pomwe mumakhala pa benchi ndikukokera chingwecho pachifuwa chanu, ndikulowetsa minofu yakumbuyo.
  • Resistance Band Seated Row: Mukusintha uku, mumakhala pansi ndi miyendo yanu motambasulira, mumangirira gulu lolimbana ndi mapazi anu, ndikukokera gululo ku thupi lanu.
  • Mzere Wokhala Wa Barbell: Izi zimaphatikizapo kukhala pa benchi yokhala ndi chotchingira pansi kutsogolo kwanu, kugwada m'chiuno kuti mugwire chingwecho, ndikuchikokera pachifuwa chanu.
  • Single-Arm Seated Row: Mtunduwu umachitika pamakina a chingwe, kukokera chogwiririra ku thupi lanu mkono umodzi pa nthawi, zomwe zimathandiza kudzipatula ndikugwira ntchito mbali iliyonse ya msana wanu payekha.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chokwera Chokhala Mzere?

  • The Barbell Bent-Over Row ndi chothandizira china chabwino chifukwa chimayang'ananso minofu kumbuyo, mofanana ndi Rope Elevated Seated Row, koma imawonjezera chinthu chapakati pa kukhazikika ndi kuphunzitsa mphamvu, zomwe zingathe kupititsa patsogolo ntchito yonse ndi kaimidwe.
  • The Cable Face Pull ndi ntchito yabwino kwambiri yothandizirana chifukwa imayang'ana kumbuyo kwa deltoids ndi minofu yam'mbuyo yomwe siili yokhazikika mu Rope Elevated Seated Row, motero kuonetsetsa kuti thupi lapamwamba liziyenda bwino.

Amaxabiso angamahlekwane kanye Chingwe Chokwera Chokhala Mzere

  • "Cable Rope Seated Row exercise"
  • "Rope Elevated Row Back Workout"
  • "Seated Cable Row with Rope"
  • "Zolimbitsa thupi zolimbitsa kumbuyo ndi Cable"
  • "Cable Rope Row for Back muscles"
  • "Muzichita masewera olimbitsa thupi kumbuyo pogwiritsa ntchito Chingwe ndi Chingwe"
  • "Seated Row Row Back Exercise"
  • "Chingwe Chokwera Chokhala Mzere"
  • "Kulimbitsa thupi kumbuyo ndi Chingwe ndi Chingwe"
  • "Mizere Yokhala Pansi Pogwiritsa Ntchito Chingwe ndi Chingwe Chakumbuyo"