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Mzere Wapamwamba

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 Mzere Wapamwamba

The Upper Row ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amalimbana ndi minofu yambiri yam'mwamba, kuphatikizapo kumbuyo, mapewa, ndi mikono, motero kumawonjezera mphamvu, kupirira, ndi kaimidwe. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga otsogola, ndicholinga chofuna kupititsa patsogolo mphamvu zathupi lawo. Anthu angafune kuchita izi chifukwa sikuti zimangothandizira kulimbitsa minofu ndi kulimbitsa, komanso zimathandizira kupewa kuvulala mwa kukonza bwino minofu ndi kukhazikika kwapambuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wapamwamba

  • Gwirani mawondo anu pang'ono, ndikutsamira kutsogolo ndikumangirira m'chiuno mpaka chiuno chanu chikhale chofanana ndi pansi, ndikusunga msana wanu molunjika ndi mutu wanu.
  • Kokani zolemerazo mpaka pamimba panu popinda zigongono zanu ndi kufinya mapewa anu pamodzi, kusunga zolemera pafupi ndi thupi lanu momwe mungathere.
  • Gwirani malowa kwa mphindi imodzi kuti muwonjezere kugundana kwa minofu yanu yam'mbuyo.
  • Pang'onopang'ono tsitsani zolemerazo kubwerera kumalo oyambira, kukulitsa manja anu ndi mapewa. Bwerezani zolimbitsa thupi kuti muwerenge kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Mzere Wapamwamba

  • **Pewani Kugwiritsa Ntchito Kulemera Kwambiri **: Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kolemera kwambiri, komwe kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Ndi bwino kuyamba ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
  • **Kuyenda Koyendetsedwa**: Pewani mayendedwe onjenjemera kapena othamanga. Gawo lokweza ndi kutsitsa lazolimbitsa thupi liyenera kuyendetsedwa. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimawonjezera mphamvu ya masewera olimbitsa thupi mwa kusunga minofu yanu pansi pa zovuta kwa nthawi yaitali.
  • **Osagwiritsa Ntchito Msana Wanu **: Chinanso chodziwika

Mzere Wapamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wapamwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Upper Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono, kuphunzira njira yoyenera, ndikuwonjezera kulemera kwawo pamene mphamvu zawo ndi kupirira zikukula. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti zitsimikizire kuti zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wapamwamba?

  • Mungathe kuchita Mzere Wapamwamba mutakhala pansi, zomwe zimapangitsa kuti mukhale okhazikika komanso kuganizira kwambiri minofu yam'mbuyo yam'mbuyo.
  • Mzere Wapamwamba ukhoza kusinthidwa kukhala mzere waukulu wogwirizira, kulunjika minofu yakunja yakumbuyo kwambiri.
  • Kusiyana kwina ndi mkono umodzi Upper Row, komwe mumachita masewera olimbitsa thupi ndi mkono umodzi panthawi imodzi, kuti muzitha kuyang'ana kwambiri magulu a minofu.
  • Mzere Wapamwamba ukhozanso kuchitidwa ndi magulu otsutsa, kupereka mtundu wosiyana wa kukana ndi kutsutsa kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wapamwamba?

  • Kukoka ndi masewera ena ogwira mtima omwe amakwaniritsa Mizere Yapamwamba, monga momwe amaganiziranso kumbuyo ndi minofu ya mkono, makamaka latissimus dorsi ndi biceps, kupititsa patsogolo mphamvu za thupi lapamwamba ndi kupirira.
  • Lat Pulldowns ingathenso kuthandizira Mizere Yapamwamba, pamene imayang'ana minofu ikuluikulu kumbuyo, latissimus dorsi, ndikuthandizira kupititsa patsogolo mphamvu ndi kutanthauzira kwa thupi lapamwamba, komanso kulimbitsa mphamvu zogwira.

Amaxabiso angamahlekwane kanye Mzere Wapamwamba

  • Zochita za Cable Upper Row
  • Kulimbitsa thupi kumbuyo ndi Cable
  • Upper Row Back kulimbikitsa
  • Zochita zolimbitsa thupi pa chingwe cha Back muscle
  • Mzere Wapamwamba wa Kulimbitsa Kumbuyo
  • Kulimbitsa thupi kwa Cable Back
  • Kulimbikitsa Kubwerera ndi Mzere Wapamwamba
  • Zochita za Cable Upper Row Back
  • Kuphunzitsa minofu yam'mbuyo ndi Chingwe
  • Kulimbitsa thupi kwa Upper Row Cable Back