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Chingwe One Arm Yopindika pamwamba pa 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 One Arm Yopindika pamwamba pa Mzere

The Cable One Arm Bent Over Row ndi masewera olimbitsa thupi omwe amalimbitsa minofu kumbuyo, biceps, ndi mapewa, kulimbikitsa kukula kwa minofu ndikuwongolera kaimidwe. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha kukana kwake kosinthika komanso kuyang'ana kwambiri kukula kwa minofu ya unilateral. Anthu amatha kusankha kuchita masewerawa kuti alimbikitse kukhazikika kwa minofu, kukhazikika kwapakati, komanso kulimbikitsa kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe One Arm Yopindika pamwamba pa Mzere

  • Imirirani cham'mbali kwa makinawo, mapazi m'lifupi m'lifupi mwake, ndi kupinda m'chiuno mpaka thunthu lanu limakhala lofanana ndi pansi, mutagwira chogwirira ndi dzanja lanu lapafupi.
  • Ndi dzanja lanu laulere m'chiuno mwanu, kokerani chingwe m'chiuno mwanu, kusunga chigongono chanu pafupi ndi thupi lanu ndikuwonetsetsa kuti mukukoka ndi minofu yakumbuyo osati mkono wanu.
  • Gwirani malowo kwa sekondi pamene dzanja lanu lili pafupi ndi m'chiuno mwanu, kuonetsetsa kuti minofu yanu yam'mbuyo yakhazikika.
  • Pang'onopang'ono bweretsani chogwirizira kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake, kenaka bwerezani chiwerengero chomwe mukufuna kubwereza musanasinthe mbali ina.

Izinto zokwenza Chingwe One Arm Yopindika pamwamba pa Mzere

  • Kugwira Moyenera ndi Malo a Elbow: Gwirani chogwirira cha chingwe ndi dzanja limodzi ndikuwonetsetsa kuti chogwira chanu chili cholimba koma osati cholimba kwambiri. Pamene mukukoka chingwecho, sungani chigongono chanu pafupi ndi thupi lanu ndipo pewani kuzimitsa. Izi zimathandiza kugwirizanitsa minofu yoyenera ndikupewa kuvulala kwa mapewa.
  • Mayendedwe Oyendetsedwa: Kokani chingwe m'chiuno mwanu ndikusunga torso yanu. Pewani kugwiritsa ntchito mphamvu kapena kulemera kwa thupi lanu kukoka chingwe, chifukwa izi zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Kuyenda kuyenera kukhala pang'onopang'ono ndikuwongolera, ponse pokoka ndi kumasula chingwe.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse.

Chingwe One Arm Yopindika pamwamba pa Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe One Arm Yopindika pamwamba pa Mzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable One Arm Bent pa Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera komanso kupewa kuvulala. Zimakhalanso zopindulitsa kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti kayendetsedwe kake kakuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kukankhira zomwe mungakwanitse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe One Arm Yopindika pamwamba pa Mzere?

  • Resistance Band One Arm Bent Over Row: Kusinthaku kumagwiritsa ntchito bandi yotsutsa m'malo mwa chingwe, zomwe zimapangitsa kuti mukhale osinthasintha potengera komwe mungachitire masewera olimbitsa thupi komanso kukana komwe mungagwiritse ntchito.
  • Incline Bench One Arm Row: Pakusiyana uku, mumagwiritsa ntchito benchi yokhazikika ndikuyenda mozungulira mutagona pachifuwa pa benchi, yomwe ingapereke maziko okhazikika ndikuyang'ana minofu yosiyanasiyana.
  • Kettlebell One Arm Bent Over Row: Kusiyanaku kumaphatikizapo kugwiritsa ntchito kettlebell m'malo mwa chingwe, chomwe chingapereke vuto lapadera chifukwa cha kugawa kosiyana kolemera kwa kettlebell.
  • Barbell One Arm Bent Over Row: Kusinthaku kumagwiritsa ntchito barbell m'malo mwa chingwe, chomwe chingakhale chovuta kwambiri chifukwa cha masewerawa.

Izinto zokufunda ezishisa ezivumelekile Chingwe One Arm Yopindika pamwamba pa Mzere?

  • Kukoka kumathandizanso Cable One Arm Bent pa Mizere chifukwa amafuna kugwiritsa ntchito minofu yofanana yam'mbuyo ndi ya mkono, koma imaphatikizapo kayendetsedwe kake kosiyana, komwe kumathandiza kulimbikitsa kukhazikika kwa minofu ndikuletsa kusamvana kwa minofu.
  • Seated Cable Rows ndi ntchito ina yomwe imathandizira Cable One Arm Bent pa Mizere pamene ikuyang'ana magulu a minofu omwewo koma kuchokera kumbali yosiyana, kupereka kulimbitsa thupi kwakukulu kwa minofu yakumbuyo.

Amaxabiso angamahlekwane kanye Chingwe One Arm Yopindika pamwamba pa Mzere

  • Kulimbitsa thupi kwa Cable One Arm Row
  • Mkono Umodzi Wopindika Pamwamba pa Cable Row
  • Zochita zam'mbuyo ndi chingwe
  • Mzere umodzi wa chingwe cha mkono wa minofu yakumbuyo
  • Zolimbitsa thupi zama chingwe kumbuyo
  • Kusiyana kwa mizere ya chingwe
  • Yendani pamzere umodzi wa chingwe
  • One mkono chingwe kumbuyo masewera
  • Zochita zamakina a chingwe kumbuyo
  • Kuphunzitsa mphamvu ndi chingwe mzere wa mkono umodzi