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Chingwe Chowongoka Pamalo Okhala 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 Chowongoka Pamalo Okhala Mzere

Cable Straight Back Seated Row ndi masewera olimbitsa thupi amphamvu omwe amayang'ana minofu yakumbuyo, mapewa, ndi mikono, kumalimbikitsa kaimidwe kabwinoko komanso mphamvu zakumtunda kwa thupi. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene kupita ku masewera olimbitsa thupi apamwamba, chifukwa cha kukana kwake kosinthika. Anthu angafune kuchita izi kuti alimbikitse kupirira kwawo, kulimbitsa thanzi la msana, komanso kukhala ndi thupi lodziwika bwino lapamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chowongoka Pamalo Okhala Mzere

  • Khalani pa benchi, ikani mapazi anu pamapazi ndikugwira bala ndikugwira mwamphamvu, kuonetsetsa kuti mikono yanu yatambasulidwa ndipo msana wanu uli wowongoka.
  • Kokani mipiringidzo kulowera pakati panu ndikusunga zigono zanu pafupi ndi thupi lanu ndikufinya mapewa anu palimodzi.
  • Gwirani malowa kwa kamphindi, mukumva kugundana kwa minofu yam'mbuyo.
  • Pang'onopang'ono tambasulani manja anu kumalo oyambira, kusunga kulamulira kulemera kwake komanso osalola kuti kulemera kwake kukhudze. Bwerezani ndondomekoyi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Chingwe Chowongoka Pamalo Okhala Mzere

  • **Kuyenda Koyendetsedwa**: Pewani kugwiritsa ntchito liwiro kukokera chingwe kwa inu. Ichi ndi cholakwika chofala chomwe chingayambitse kulimbitsa thupi kosagwira ntchito komanso kuvulala komwe kungachitike. M'malo mwake, kokerani chingwe kwa inu pang'onopang'ono, moyendetsedwa bwino, kuyang'ana pa kugunda kwa minofu ndikumasula.
  • **Osatambasula Kwambiri**: Mukatambasula manja anu kuti mubweze chingwe, pewani kutambasula kapena kutambasula chifukwa izi zimatha kusokoneza minofu ya mapewa anu. Kwezani manja anu mpaka atawongoka kenako ndikuyamba kubwerera mmbuyo.
  • **Grip Mphamvu**: Gwirani chogwirira mwamphamvu koma osachifinya mopambanitsa. Kugwira mopitirira muyeso kungayambitse kutopa kwa mkono ndi dzanja musanagwire ntchito mokwanira.
  • **Yang'anani pa Minofu Yoyenera**: Onetsetsani kuti mwatero

Chingwe Chowongoka Pamalo Okhala Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chowongoka Pamalo Okhala Mzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Straight Back Seated Row. Komabe, ndikofunikira kugwiritsa ntchito kulemera kopepuka poyamba mpaka mutazolowera kuyenda. Mawonekedwe oyenera ndi ofunikira kuti apewe kuvulala ndikuwonetsetsa kuti minofu yomwe ikukhudzidwayo ikugwira ntchito moyenera. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti azikuyang'anirani kapena kukutsogolerani poyambira kuti muwonetsetse kuti muli ndi mawonekedwe olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chowongoka Pamalo Okhala Mzere?

  • Standing Cable Row: M'malo mokhala, mumachita izi moyimirira, zomwe zingapangitse minofu yambiri ndikuwonjezera zovuta.
  • Wide-Grip Cable Seated Row: Pogwiritsa ntchito kugwiritsitsa kwakukulu, mutha kulunjika minofu yosiyanasiyana, makamaka kumtunda ndi mapewa.
  • Close-Grip Cable Seated Row: Kusinthaku kumagwiritsa ntchito chogwirira choyandikira, kukulolani kuti muyang'ane kwambiri kumbuyo kwapakati ndi ma biceps.
  • Incline Bench Cable Seated Row: Izi zimaphatikizapo kugwiritsa ntchito benchi yokhotakhota kuti ithandizire, zomwe zingathandize kuchepetsa kupsinjika kumunsi kumbuyo ndikuyang'ana kwambiri kumtunda ndi mapewa.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chowongoka Pamalo Okhala Mzere?

  • Zochita za Lat Pulldown zimakwaniritsa Cable Straight Back Seated Row poyang'ana gulu lomwelo la minofu, latissimus dorsi, koma kuchokera kumbali yosiyana, kulimbikitsa kukula kwa minofu ndi kupititsa patsogolo kayendetsedwe kake.
  • The Barbell Bent-Over Row ndi ntchito ina yokhudzana ndi masewera olimbitsa thupi yomwe imayang'ana magulu a minofu omwewo monga Cable Straight Back Seated Row, kuphatikizapo rhomboids, latissimus dorsi, ndi trapezius, ndipo imathandizira kupititsa patsogolo mphamvu zonse ndi kukhazikika pamwamba pa thupi, motero kupititsa patsogolo. kachitidwe ka Cable Straight Back Seated Row.

Amaxabiso angamahlekwane kanye Chingwe Chowongoka Pamalo Okhala Mzere

  • Kuchita masewera olimbitsa thupi pamzere wa chingwe
  • Zochita zokhala pansi pa chingwe
  • Zochita zolimbitsa kumbuyo
  • Zochita zamakina a chingwe
  • Zolimbitsa thupi zakumbuyo ndi chingwe
  • Zochita zolimbitsa thupi zakumbuyo
  • Mzere wachingwe wa minofu yakumbuyo
  • Masewera olimbitsa thupi okhala pamzere
  • Zolimbitsa thupi zama chingwe kumbuyo
  • Kuphunzitsa mphamvu kumbuyo ndi makina a chingwe