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Chingwe Mkono Umodzi Wopotoza Wokhala Mzere

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Obliques, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Chingwe Mkono Umodzi Wopotoza Wokhala Mzere

The Cable One Arm Twisting Seated Row ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo kumbuyo, mapewa, ndi mikono, motero zimathandiza kuti thupi likhale ndi mphamvu komanso momwe thupi limakhalira. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kumagulu osiyanasiyana olimbitsa thupi ndikusintha kulemera. Anthu angafune kuphatikizira muzochita zawo zolimbitsa thupi osati chifukwa cha zolimbitsa thupi zokha komanso chifukwa cha kuthekera kwake kuwongolera kaimidwe, kukulitsa kukhazikika kwapakati, ndikulimbikitsa kugwiritsa ntchito minofu moyenera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Mkono Umodzi Wopotoza Wokhala Mzere

  • Gwirani chomangira cha D-hand m'dzanja limodzi osalowerera ndale (chikhatho choyang'ana mkati) ndikukulitsa mkono wanu mokwanira.
  • Kokani chogwiriracho m'chiuno mwanu kwinaku mukupotozera torso ku mkono womwe ukukoka, ndikusunga msana wanu molunjika ndikufinya mapewa anu pamodzi.
  • Gwirani izi kwa kamphindi, kenako pang'onopang'ono bwererani kumalo oyambira, kulola kuti mkono wanu ukule bwino ndipo torso yanu ibwerere kutsogolo.
  • Bwerezaninso izi kuti mubwereze kuchuluka komwe mukufuna musanayambe kusinthana ndi mkono wina.

Izinto zokwenza Chingwe Mkono Umodzi Wopotoza Wokhala Mzere

  • **Mayendedwe Oyendetsedwa**: Cholakwika chimodzi chomwe anthu amapanga ndikuthamangitsa gululo. Chinsinsi cha ntchitoyi ndikuwongolera kukoka ndi kupotoza. Mukakokera chingwe kwa inu, onetsetsani kuti chigongono chanu chili pafupi ndi thupi lanu ndikupotoza torso yanu pang'ono. Kenako, pang'onopang'ono bwererani kumalo oyambira. Kuyenda koyendetsedwa kumeneku kudzagwirizanitsa minofu yanu bwino ndikuletsa zovuta zilizonse.
  • **Kulemera Koyenera**: Sankhani kulemera komwe kuli kovuta koma kothekera. Kugwiritsa ntchito kulemera kwambiri kungayambitse mawonekedwe osayenera ndi kuvulala, pamene kulemera kochepa sikungapereke kukana kofunikira kuti minofu yanu igwire bwino ntchito.
  • **Sungani Kaimidwe**: Nthawi zonse sungani msana wanu mowongoka ndipo pewani kutsamira pamene mukukoka chingwe. Kutsamira m'mbuyo kungayambitse mavuto osayenerera

Chingwe Mkono Umodzi Wopotoza Wokhala Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Mkono Umodzi Wopotoza Wokhala Mzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable One Arm Twisting Seated Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukumvetsetsa njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu zanu ndi luso lanu zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Mkono Umodzi Wopotoza Wokhala Mzere?

  • Chingwe Chachiwiri Kupotokola Pamakhala Mzere: Mtundu uwu wa masewerawa umakhudza manja onse kukoka nthawi imodzi, ndi kupindika kuti agwirizane ndi minofu ya oblique.
  • Standing One Arm Cable Row: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi kuchokera pamalo oyimirira, kuonjezera kukhudzidwa kwapakati ndi kumunsi kwa thupi.
  • Chingwe Chopindika Mkono Umodzi Wopindika Pamwamba: Kusinthaku kumaphatikizapo kupindana, zomwe zimawonjezera mphamvu ya masewera olimbitsa thupi ndikuyang'ana minofu ya m'munsi.
  • Cable One Arm Kupotokola Seated High Row: Kusintha kumeneku kumaphatikizapo kukokera chingwe kumtunda wa pachifuwa, kulunjika kumtunda kwa msana ndi mapewa kwambiri.

Izinto zokufunda ezishisa ezivumelekile Chingwe Mkono Umodzi Wopotoza Wokhala Mzere?

  • Zochita za Pull-Ups zimagwirizananso ndi Cable One Arm Twisting Seated Row monga momwe imakhudzira minofu yofanana koma imawonjezera chinthu chotsutsana ndi thupi, motero kumawonjezera vuto ndi kulimbikitsa mphamvu zonse zapamwamba za thupi.
  • T-Bar Row ndi ntchito ina yomwe imakwaniritsa Cable One Arm Twisting Seated Row. Amapereka kayendedwe kaphatikizidwe kamene kamagwira osati minofu yakumbuyo yokha komanso ma biceps ndi mapewa, zomwe zimapangitsa kuti thupi liziyenda bwino kwambiri.

Amaxabiso angamahlekwane kanye Chingwe Mkono Umodzi Wopotoza Wokhala Mzere

  • Kulimbitsa thupi kwa Cable One Arm Twisting Seated Row
  • Zochita zolimbitsa kumbuyo ndi chingwe
  • Cable makina kumbuyo kulimbitsa thupi
  • Mzere umodzi wa chingwe cha mkono wa minofu yakumbuyo
  • Zochita zokhotakhota zokhala pansi
  • Zolimbitsa thupi zama chingwe kuti mukhale ndi msana wolimba
  • Mzere umodzi wopotoka chingwe
  • Kusiyana kwa mizere ya chingwe kumbuyo
  • Zochita zopalasa chingwe
  • One arm cable back workout