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Dumbbell One Arm Wowongoka Mzere

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Lateral
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Pectoralis Major Clavicular Head, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Dumbbell One Arm Wowongoka Mzere

Dumbbell One Arm Upright Row ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri mapewa, misampha, ndi minofu yakumbuyo yakumbuyo, kulimbikitsa kaimidwe kabwinoko komanso mphamvu zakumtunda kwa thupi. Ndi yabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Kuchita masewera olimbitsa thupi kumathandizira kutanthauzira kwa minofu, kulimbitsa mphamvu zogwirira ntchito zatsiku ndi tsiku, ndikupangitsa kuti thupi likhale loyenera komanso lofanana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell One Arm Wowongoka Mzere

  • Kusunga msana wanu mowongoka ndi thupi lanu, kwezani dumbbell pamapewa anu pokweza phewa ndikuweramitsa chigongono, ndikusunga dumbbell pafupi ndi thupi lanu pamene mukukweza.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono dumbbell kubwerera kumalo oyambira.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kenaka sinthani ku mkono wina.
  • Kumbukirani kuti mumagwiritsa ntchito mfundo zanu panthawi yonse yochita masewera olimbitsa thupi kuti mukhale okhazikika komanso okhazikika.

Izinto zokwenza Dumbbell One Arm Wowongoka Mzere

  • Kaimidwe Koyenera: Imirirani mowongoka ndi mapazi anu motalikirana ndi mapewa. Pewani kupindika msana wanu kapena slouching chifukwa zingayambitse kuvulala kwamsana. Sungani pachimake chanu ndikugwada pang'ono mawondo anu kuti muthandizire kumbuyo kwanu.
  • Mayendedwe Oyendetsedwa: Kwezani dumbbell molunjika paphewa lanu, ndikuyiyika pafupi ndi thupi lanu momwe mungathere. Chigongono chanu chiyenera kuloza mmwamba ndi kunja pang'ono. Pewani kugwedeza dumbbell kapena kugwiritsa ntchito mphamvu kuti mukweze. Kuyenda kuyenera kuyendetsedwa ndi kukhazikika.
  • Kuyenda Kwathunthu: Tsitsani dumbbell mpaka pansi mpaka mkono wanu utatambasuka. Izi zimatsimikizira kuti mukugwira ntchito minofu kupyolera mumayendedwe ake onse. Pewani kulakwitsa kofala pakungotsitsa dumbbell theka pansi.

Dumbbell One Arm Wowongoka Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell One Arm Wowongoka Mzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell One Arm Upright Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi katswiri wolimbitsa thupi kapena wophunzitsa kuti akutsogolereni muzolimbitsa thupi poyamba kuti muwonetsetse kuti mukuchita bwino. Mofanana ndi masewera olimbitsa thupi atsopano, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri mwamsanga.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell One Arm Wowongoka Mzere?

  • Kettlebell Upright Row: Mofanana ndi dumbbell version, koma kugwiritsa ntchito kettlebell m'malo mwake, zomwe zingapereke mphamvu zosiyana ndi zovuta pazochitikazo.
  • Cable Machine Upright Row: Kusinthaku kumagwiritsa ntchito makina a chingwe, kulola kukana kosasinthika pamayendedwe onse.
  • Resistance Band Upright Row: Kusiyanaku kumagwiritsa ntchito gulu lotsutsa, lomwe lingakhale njira yabwino kwa iwo omwe alibe zolemera kapena akufuna kuwonjezera zosiyanasiyana pamasewera awo.
  • Smith Machine Upright Row: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke bata ndikuthandizira kusunga mawonekedwe oyenera, makamaka kwa oyamba kumene.

Izinto zokufunda ezishisa ezivumelekile Dumbbell One Arm Wowongoka Mzere?

  • Barbell Shrugs: Amayang'ana minofu ya trapezius, yomwe ndi minofu yachiwiri yomwe imagwira ntchito pa One Arm Upright Row, choncho, ntchitoyi ikugwirizana ndi kulimbikitsa minofu yothandizirayi.
  • Dumbbell Bicep Curls: Zochita izi zimalimbitsa ma biceps, omwe amagwiritsidwa ntchito ngati okhazikika pa One Arm Upright Row, motero amakulitsa mphamvu yogwira komanso mphamvu yakumtunda kwa thupi lonse.

Amaxabiso angamahlekwane kanye Dumbbell One Arm Wowongoka Mzere

  • One Arm Dumbbell Upright Row
  • Kulimbitsa mapewa ndi Dumbbell
  • Kuchita masewera olimbitsa thupi kwa Single Arm Upright Row
  • Dumbbell yolimbitsa thupi pamapewa
  • Mzere Wowongoka pogwiritsa ntchito Dumbbell
  • Kuchita masewera olimbitsa thupi paphewa limodzi
  • Zochita za Dumbbell za thupi lapamwamba
  • Mzere Wowongoka Wamkono Umodzi wa minofu yamapewa
  • Kuwongolera mapewa ndi Dumbbell
  • Single Arm Dumbbell Upright Row masewera olimbitsa thupi.