Thumbnail for the video of exercise: Chingwe Chowongoka Mzere

Chingwe Chowongoka Mzere

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMbendelo
Imimiselo eqhaphoDeltoid Lateral
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Chingwe Chowongoka Mzere

The Cable Upright Row ndi masewera olimbitsa thupi amphamvu omwe amayang'ana makamaka minofu ya mapewa ndi kumtunda kumbuyo, kuthandiza kusintha kaimidwe, kamvekedwe ka minofu, ndi mphamvu zonse zakumtunda kwa thupi. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo olimba amunthu payekha. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu za thupi lawo, kulimbikitsa kaimidwe kabwino, ndikuthandizira mayendedwe a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chowongoka Mzere

  • Sankhani kulemera koyenera pamakina ndikugwira chingwe cha chingwe ndi manja anu atayikidwa pafupi ndi m'lifupi mwa phewa, zikhatho zikuyang'ana thupi lanu.
  • Kusunga msana wanu mowongoka komanso zigongono zanu zili m'mwamba, kokerani chingwe chakumbuyo chakuchibwano chanu, kuwonetsetsa kuti zigongono zanu nthawi zonse zimakhala zazitali kuposa zakutsogolo.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake, ndikufinya minofu ya mapewa anu.
  • Pang'onopang'ono tsitsani chingwe cha chingwe kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake ndipo musalole kuti kulemera kwake kukhudze pakati pa kubwerezabwereza.

Izinto zokwenza Chingwe Chowongoka Mzere

  • Kugwira Moyenera: Gwirani chingwe chachitsulo ndikuchigwira moyandikira, motalikirana ndi mapewa. Kulakwitsa kofala ndiko kugwira bala motalikira kwambiri, zomwe zimatha kuyika mapewa anu movutikira ndikuchepetsa mphamvu ya masewerawo.
  • Mayendedwe Oyendetsedwa: Nthawi zonse chitani kayendetsedwe kake molamulidwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
  • Malo a Elbow: Sungani zigongono zanu pamwamba kuposa manja anu pamene mukuchita mizere yowongoka. Kulakwitsa kofala ndikukweza kulemera kwanu ndi manja anu pamwamba kuposa zigongono zanu, zomwe zimatha kuvulaza dzanja ndi mapewa.
  • Range of Motion: Kokani chingwe mpaka pachibwano chanu kapena mpaka zigono zanu zili pamtunda. Musayese kukoka kapamwamba kwambiri ngati

Chingwe Chowongoka Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chowongoka Mzere?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Upright Row. Ndi masewera olimbitsa thupi osavuta kuchita ndipo amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi posintha kulemera kwake komwe amagwiritsidwa ntchito. Komabe, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale. Zitha kukhala zopindulitsa kwa oyamba kumene kuchita izi moyang'aniridwa ndi mphunzitsi kapena katswiri wazolimbitsa thupi kuti awonetsetse kuti akuzichita moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chowongoka Mzere?

  • Mzere Wowongoka wa Barbell: M'malo mwa chingwe, kusinthaku kumagwiritsa ntchito cholumikizira, chomwe chingathandize kukulitsa mphamvu zonse ndi kukhazikika.
  • Smith Machine Upright Row: Kusinthaku kumagwiritsa ntchito makina a Smith, kupereka njira yoyendetsera yomwe ingakhale yopindulitsa kwa oyamba kumene.
  • Resistance Band Upright Row: Kusinthaku kumagwiritsa ntchito magulu otsutsa, omwe amapereka kukana kosinthika komanso kuthekera kochita masewera olimbitsa thupi kulikonse.
  • Kettlebell Upright Row: Kusiyanasiyana kumeneku kumalowa m'malo mwa chingwe ndi kettlebell, ndikuwonjezera kugawa kolemetsa kosiyana ndikuwonjezera vuto la masewerawo.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chowongoka Mzere?

  • Kukweza Kwapambuyo: Kukweza Kwapambuyo Kumagwira Ntchito Pambali ndi Zam'mbuyo za deltoids, zomwe zimagwiranso ntchito pa Cable Upright Rows, motero zimapereka kulimbitsa thupi kwamapewa.
  • Barbell Shrugs: Barbell Shrugs imayang'ana minofu ya trapezius, yomwe ndi imodzi mwa minofu yachiwiri yomwe imagwira ntchito pa Cable Upright Row, kuthandiza kupititsa patsogolo mphamvu za thupi ndi kaimidwe.

Amaxabiso angamahlekwane kanye Chingwe Chowongoka Mzere

  • Kulimbitsa thupi kwa Cable Upright Row
  • Zochita zolimbitsa mapewa
  • Zochita zamakina a chingwe
  • Kulimbitsa thupi kwa chingwe chapamwamba
  • Mzere wa chingwe wa minofu yamapewa
  • Mapewa toning ndi chingwe
  • Njira ya Cable Upright Row
  • Momwe mungapangire Cable Upright Row
  • Masewero a chingwe pakutanthauzira kwamapewa
  • Zochita zamizere yowongoka ndi makina a chingwe