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mzere wokhala

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 wokhala

Mzere wokhala pansi ndi masewera olimbitsa thupi omwe amayang'ana magulu angapo a minofu, kuphatikizapo kumbuyo, mapewa, ndi biceps, zomwe zimathandiza kuti thupi likhale labwino komanso kuti minofu ikhale yabwino. Ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusintha mosavuta kuti agwirizane ndi luso la munthu. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera mphamvu zam'mwamba ndi kupirira, komanso amalimbikitsa kugwirizanitsa bwino kwa msana, komwe kuli kofunikira pazochitika za tsiku ndi tsiku komanso kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi mzere wokhala

  • Gwirani manja a makinawo ndikukhala mowongoka ndi nsana wanu molunjika, mapewa pansi ndi chifuwa kunja.
  • Kokani zogwirira ntchito kwa inu, kusunga zigono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi kumapeto kwa kayendetsedwe kake.
  • Gwirani malowo kwa mphindi imodzi, kenaka bweretsani pang'onopang'ono chogwiriracho ku malo oyambira, ndikulola kuti manja anu atambasulidwe ndipo mapewa anu afalikire.
  • Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti msana wanu ukhale wowongoka komanso mayendedwe anu akuyendetsedwa muzochita zonse.

Izinto zokwenza mzere wokhala

  • **Mayendedwe Olamuliridwa**: Pewani mayendedwe onjenjemera kapena othamanga. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Kokani chogwirira kapena kapamwamba ku thupi lanu, kufinya mapewa anu pamodzi kumapeto kwa kayendedwe. Kenaka, masulani pang'onopang'ono chogwiriracho kubwerera kumalo oyambira. Izi sizidzangoteteza kuvulala komanso kuonetsetsa kuti minofu yanu ikugwira ntchito bwino.
  • **Osagwiritsa Ntchito Kulemera Kwambiri**: Kulakwitsa kwina kofala ndikugwiritsa ntchito kulemera kwambiri. Ngati mukuvutika kuti mumalize masewerawa ndi mawonekedwe oyenera, ndi chizindikiro chakuti kulemera kwake ndi kolemera kwambiri. Kugwiritsa ntchito kunenepa kwambiri kungayambitse mawonekedwe osayenera, omwe angayambitse kuvulala ndi kulimbitsa thupi kosakwanira.
  • **Gwirizanitsani Ntchito Yanu**: Pakatikati panu

mzere wokhala Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda mzere wokhala?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe kuti musavulale. Zingakhale zothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti ayang'ane fomu yanu. Ntchitoyi ndi yabwino kulimbikitsa minofu yam'mbuyo, mapewa, ndi biceps.

Yintoni imibalabala enzima yale nhliziyo emangalisayo mzere wokhala?

  • Seated Cable Row: Mtunduwu umagwiritsa ntchito makina a chingwe, kulola kuyenda kosalala, koyendetsedwa komanso kukana kosinthika.
  • Intline Bench Seated Row: Poyika benchi yolowera kutsogolo kwa pulley yotsika, mutha kulunjika minofu yanu yakumbuyo yakumbuyo kuchokera mbali ina.
  • Close Grip Seated Row: Pogwiritsa ntchito chogwirira chapafupi, mutha kulunjika minofu pakati pa msana wanu kwambiri.
  • Wide Grip Seated Row: Kusiyanaku kumagwiritsa ntchito chogwirira chachikulu kuti chigwirizane ndi minofu kumbuyo kwanu ndi mapewa.

Izinto zokufunda ezishisa ezivumelekile mzere wokhala?

  • Lat pulldowns ndi othandiza kwambiri pamizere yokhala pansi pamene akuyang'ana kumtunda kwa msana ndi latissimus dorsi, zomwe zimathandiza kuti pakhale chitukuko cha minofu kumbuyo konse.
  • Mizere yokhotakhota imathandizira mizere yokhala pansi poyang'ana magulu ofanana a minofu monga rhomboids, latissimus dorsi, ndi trapezius, koma kuchokera kumbali yosiyana, kupereka masewera olimbitsa thupi kwambiri kumbuyo.

Amaxabiso angamahlekwane kanye mzere wokhala

  • Chingwe chokhala pamzere wolimbitsa thupi
  • Zochita zolimbitsa kumbuyo
  • Zochita zamakina a chingwe
  • Mzere wokhala ndi minofu yakumbuyo
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Zochita pamizere ya chingwe
  • Maphunziro obwerera ndi makina a chingwe
  • Njira ya mzere wa chingwe
  • Momwe mungapangire mzere wokhala pansi
  • Kupititsa patsogolo minofu yam'mbuyo ndi mzere wokhala pansi