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Chingwe Choyima 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 Choyima Mzere

Cable Standing Row ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amalimbana ndi kulimbitsa minofu kumbuyo kwanu, mapewa, ndi mikono, komanso kuwongolera kaimidwe kanu. Ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa kukana kungasinthidwe mosavuta. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumathandizira kutanthauzira kwa minofu, kukulitsa mphamvu zanu zonse, ndikuwongolera mayendedwe amoyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Choyima Mzere

  • Tenganipo pang'ono pamakina kuti mupangitse kugwedezeka kwa chingwe ndikuyimirira ndi mapazi anu motalikirana m'chiuno, mawondo opindika pang'ono, ndi kumbuyo molunjika.
  • Kokani chingwe m'chiuno mwanu ndikusunga zigongono zanu pafupi ndi thupi lanu, ndikufinya mapewa anu pamene mukuchita tero.
  • Imani pang'onopang'ono kumapeto kwa mzere, kenako pang'onopang'ono mubwerere chogwirira kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake.
  • Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Chingwe Choyima Mzere

  • Kugwira Moyenera: Gwirani zogwirirazo mwamphamvu, koma musafinyire kwambiri chifukwa zingayambitse kukangana kosafunikira m'manja ndi m'manja. Manja anu ayenera kuyang'anizana. Kugwira molakwika kungayambitse kupsinjika kapena kuvulala.
  • Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. Kokani chingwe kumimba mwako pang'onopang'ono komanso molamulirika, ndiyeno bwererani kumalo oyambira momwemonso. Kuthamanga masewera olimbitsa thupi kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
  • Gwirani Ntchito Yanu: Yesetsani kukhala pachiwopsezo chanu panthawi yonse yolimbitsa thupi. Izi sizidzangothandiza kuti thupi lanu likhale lokhazikika komanso limapangitsa kuti masewerawa azichita bwino pophatikiza magulu ambiri a minofu.
  • Osagwiritsa Ntchito Kulemera Kwambiri: Kugwiritsa ntchito kulemera kwambiri kungathe

Chingwe Choyima Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Choyima Mzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Standing Row. Ndizochita zolimbitsa thupi zolimbitsa minofu yakumbuyo. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kuti mumvetsetse mawonekedwe olondola ndikupewa kuvulala. Zingakhale zabwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Choyima Mzere?

  • Seated Cable Row: Kusiyanaku kumakupatsani mwayi wolunjika minofu yanu yakumbuyo mutakhala, kukupatsani kukhazikika komanso kuthandizira.
  • Wide-Grip Cable Row: Pogwiritsa ntchito kugwiritsitsa kokulirapo, mutha kuloza minofu yanu yam'mbuyo ndi yam'mapewa mogwira mtima.
  • Close-Grip Cable Row: Kusiyanaku kumakupatsani mwayi wolunjika minofu yapakati pa msana wanu, ndikupatseni masewera olimbitsa thupi kwambiri.
  • Cable Row with Twist: Kuwonjezera kupotoza pamzere wa chingwe chanu kumakhudza pachimake chanu ndi ma obliques, ndikuwonjezera zovuta pamasewerawa.

Izinto zokufunda ezishisa ezivumelekile Chingwe Choyima Mzere?

  • Lat Pulldowns ndi ntchito ina yowonjezera pamene ikuyang'ana minofu ya latissimus dorsi, yomwe imagwiranso ntchito pa Cable Standing Rows, motero imapereka masewera olimbitsa thupi ozungulira.
  • Kukoka kumaphatikizanso ndi Cable Standing Rows pamene akugwira magulu a minofu omwewo, makamaka ma rhomboids ndi trapezius minofu, kupititsa patsogolo mphamvu zonse zammbuyo ndi kulimbitsa thupi.

Amaxabiso angamahlekwane kanye Chingwe Choyima Mzere

  • Cable makina kumbuyo kulimbitsa thupi
  • Zochita pamizere yoyimirira
  • Mzere wachingwe wa minofu yakumbuyo
  • Zolimbitsa thupi zama chingwe kuti msana ukhale wolimba
  • Njira ya mzere wa chingwe
  • Zochita za mzere wa chingwe kumbuyo
  • Kulimbitsa kumbuyo ndi chingwe mzere
  • Momwe mungapangire mzere woyima chingwe
  • Zochita zamakina a chingwe kumbuyo
  • Kulimbitsa mizere yoyima ndi makina a chingwe