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Chingwe Chopotoka Choyimirira Mzere Wapamwamba

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, Obliques, Pectoralis Major Sternal Head
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Ukuxhumana kwe Chingwe Chopotoka Choyimirira Mzere Wapamwamba

The Cable Twisting Standing High Row ndi masewera olimbitsa thupi omwe amayang'ana magulu angapo a minofu, kuphatikizapo kumbuyo, mapewa, ndi mikono, kupereka kulimbitsa thupi kwakukulu kwa thupi. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Anthu angafune kuchita masewera olimbitsa thupi chifukwa champhamvu yake pakulimbitsa minofu, kukonza kaimidwe, komanso kulimbikitsa mayendedwe abwinoko m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chopotoka Choyimirira Mzere Wapamwamba

  • Gwirani chogwiririra ndi manja onse awiri, zikhato zikuyang'ana pansi, ndipo bwererani mmbuyo mapazi angapo kuti chingwecho chikhale cholimba.
  • Imani ndi mapazi anu motalikirana m'lifupi la mapewa, pindani pang'ono mawondo anu ndikusunga msana wanu mowongoka.
  • Kokani chogwiriracho pachifuwa chanu kwinaku mukupotoza chiuno chanu mbali imodzi, kuonetsetsa kuti zigono zanu zili pafupi ndi thupi lanu ndipo mukufinya mapewa anu.
  • Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kusuntha kumbali inayo. Izi zimamaliza kubwereza kumodzi.

Izinto zokwenza Chingwe Chopotoka Choyimirira Mzere Wapamwamba

  • Kugwira Moyenera: Gwirani zogwirira zingwe ndikugwira mopitilira muyeso ndipo onetsetsani kuti manja anu ayang'ana pansi. Pewani kugwira mwamphamvu kwambiri chifukwa zimatha kulimbitsa manja ndi manja anu.
  • Mayendedwe Oyendetsedwa: Kuyenda kuyenera kuyendetsedwa bwino komanso kokhazikika. Pewani kugwedezeka kapena kuthamanga chifukwa kungayambitse kuvulala ndipo sikungagwire bwino minofu yomwe mukufuna. Yambani ndi kukokera zingwe pachifuwa chanu chakumtunda, kupotoza manja anu kuti manja anu ayang'ane thupi lanu. Kenaka pang'onopang'ono mubwerere kumalo oyambira.
  • Core Engagement: Sungani pachimake chanu pachilichonse chochita masewera olimbitsa thupi kuti mukhale okhazikika komanso kuti muchite bwino. Pewani slouching kapena kubweza msana wanu chifukwa zingayambitse kuvulala kwamsana.
  • Njira Yopumira: Kupuma koyenera ndikofunikira kwa aliyense

Chingwe Chopotoka Choyimirira Mzere Wapamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chopotoka Choyimirira Mzere Wapamwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Twisting Standing High Row. Komabe, ayenera kuwonetsetsa kuti akugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti asavulale. Zingakhale zopindulitsa kuyamba ndi kulemera kopepuka ndikuwonjezeka pang'onopang'ono pamene mphamvu ikuwonjezeka. Ngati n'kotheka, kukhala ndi mphunzitsi waumwini kapena katswiri wolimbitsa thupi awonetse zolimbitsa thupi poyamba zingakhale zothandiza kwambiri. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ngati mukumva kusapeza bwino kapena kupweteka pamene mukuchita, muyenera kusiya mwamsanga ndikupempha uphungu kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chopotoka Choyimirira Mzere Wapamwamba?

  • Resistance Band Twisting High Row: Mtunduwu umagwiritsa ntchito magulu otsutsa, omwe amapereka mtundu wina wa kukana ndipo amatha kuchitikira kunyumba kapena poyenda.
  • Seated Cable Twisting High Row: Kusinthaku kumachitika mutakhala, zomwe zingathandize kudzipatula kumtunda kwa minofu ndikupereka bata kwa omwe angavutike.
  • Chingwe Chokhotakhota Chapamwamba Cha mkono umodzi: Mtunduwu umachitika mkono umodzi panthawi imodzi, kulola kugwira ntchito molunjika mbali iliyonse ya thupi ndikuthandizira kuthana ndi vuto lililonse la minofu.
  • Incline Bench Cable Twisting High Row: Kusinthaku kumachitika pa benchi yokhotakhota, yomwe ingapereke ngodya yapadera komanso zovuta pazochita zolimbitsa thupi, kuyang'ana minofu mwanjira yosiyana pang'ono.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chopotoka Choyimirira Mzere Wapamwamba?

  • Chingwe Choyimirira Chikoka: Zochitazi zimakwaniritsa Cable Twisting Standing High Row poyang'ana m'munsi kumbuyo ndi glutes, zomwe ndizofunikira kuti mukhalebe okhazikika komanso osasunthika panthawi yopalasa, komanso kugwirizanitsa minofu yapakati.
  • Lat Pulldowns: Mofanana ndi Cable Twisting Standing High Row, ntchitoyi imayang'ana ma lats ndi minofu yam'mbuyo yam'mbuyo, koma imafunanso kutsika kotsika pansi kusiyana ndi yopingasa, kupereka mtundu wina wa zovuta ndikuthandizira kuonetsetsa kuti minofu ikukula bwino.

Amaxabiso angamahlekwane kanye Chingwe Chopotoka Choyimirira Mzere Wapamwamba

  • Kuchita masewera olimbitsa thupi kwa chingwe kumbuyo
  • Kuyimirira pamzere wautali
  • Zochita za mzere wa chingwe kumbuyo
  • Mzere wokhotakhota wa chingwe
  • Kuchita masewera olimbitsa thupi m'mizere yayikulu
  • Zochita zamakina a chingwe kumbuyo
  • Kuchita masewera olimbitsa thupi kwa mizere yayikulu
  • Kulimbitsa kumbuyo ndi makina a chingwe
  • Kulimbitsa thupi kwa chingwe kwa minofu yakumbuyo
  • Chingwe choyimirira chopindika cha mphamvu yakumbuyo