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Mzere wokhala ndi chingwe

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 ndi chingwe

The Cable Seated Row ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi mikono, ndikulimbitsa thupi lonse. Ndizoyenera anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, monga kulemera kwake kungathe kusinthidwa mosavuta kuti agwirizane ndi mphamvu zaumwini ndi kupirira. Anthu angafune kuchita masewera olimbitsa thupi kuti apititse patsogolo mphamvu za thupi lawo, kulimbikitsa kaimidwe kabwino, komanso kupititsa patsogolo matanthauzo a thupi lonse ndi kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere wokhala ndi chingwe

  • Gwirani chogwirira cha V-bar ndi manja onse awiri, ndikusunga msana wanu molunjika ndi mapewa anu pansi.
  • Kokani chogwirira m'chiuno mwanu ndikusunga thupi lanu, kuyang'ana kwambiri kugwiritsa ntchito minofu yakumbuyo osati mikono yanu.
  • Gwirani kugunda kwa mphindi pamene bala ili pafupi kwambiri ndi m'chiuno mwanu, kenaka tambasulani manja anu pang'onopang'ono kuti mubwerere kumalo oyambira.
  • Bwerezani masitepewa kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Mzere wokhala ndi chingwe

  • **Kugwira Moyenera**: Kugwira ndi gawo lina lofunikira kuti muganizirepo. Manja anu ayenera kukhala motalikirana motalikirana ndi mapewa. Pewani kugwira chogwiriracho mwamphamvu kwambiri chifukwa kungayambitse kupsinjika kosafunikira m'manja mwanu ndi m'manja.
  • **Kuyenda Koyendetsedwa**: Kuyenda panthawi yochita masewerawa kuyenera kukhala kocheperako komanso koyendetsedwa. Pewani kugwiritsa ntchito mphamvu kukokera chingwe kwa inu. M'malo mwake, gwiritsani ntchito minofu yanu yam'mbuyo kuti muyambe kukoka ndikufinya pamwamba pa kayendetsedwe kake.
  • **Pewani Kutambasula Kwambiri**: Ngakhale kuli kofunika kutambasula manja anu poyambira, onetsetsani kuti musatambasule. Kutambasula kwambiri kumatha kusokoneza mapewa anu ndikuchepetsa mphamvu ya masewerawo.
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Mzere wokhala ndi chingwe Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere wokhala ndi chingwe?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Seated Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimakhalanso zothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awonetsetse kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti pang'onopang'ono muonjezere kulemera kwake pamene mphamvu ndi chitonthozo ndi masewerawa zimawonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere wokhala ndi chingwe?

  • Wide-Grip Cable Seated Row: Kusiyanaku kumalimbana ndi minofu yakumbuyo yam'mbuyo kwambiri pogwiritsa ntchito kugwiritsitsa kwakukulu.
  • Close-Grip Cable Seated Row: Kusinthaku kumagwiritsa ntchito kugwirira pafupi kwambiri kuti ayang'ane kwambiri minofu yapakati yakumbuyo.
  • Underhand Grip Cable Seated Row: Kusinthaku kumagwiritsa ntchito chogwirira chapansi kuti chiwongolere ma lats otsika ndi ma biceps.
  • Mzere Wokhala Ndi Chingwe: Kusinthaku kumagwiritsa ntchito chomangira chingwe m'malo mwa kapamwamba, kulola kusuntha kwakukulu komanso kugwira kosiyana.

Izinto zokufunda ezishisa ezivumelekile Mzere wokhala ndi chingwe?

  • Dumbbell Row ndi ntchito ina yomwe imathandizira Cable Seated Row, monga imayang'ananso minofu yapakati kumbuyo koma imaphatikizapo kukhazikika kwa minofu pakatikati ndi m'munsi, kuonjezera mphamvu zonse ndi mphamvu.
  • The Deadlift ndi wothandizira kwambiri pa Cable Seated Row chifukwa pamene mzere umalunjika kumtunda wapamwamba ndi wapakati wammbuyo minofu, deadlift imagwira ntchito m'munsi kumbuyo ndi unyolo wonse wakumbuyo, zomwe zimabweretsa kulimbitsa thupi moyenera komanso mokwanira.

Amaxabiso angamahlekwane kanye Mzere wokhala ndi chingwe

  • Kuchita masewera olimbitsa thupi pamzere wa chingwe
  • Zochita zam'mbuyo ndi chingwe
  • Chingwe chokhala ndi mzere wakumbuyo
  • Gym chingwe mzere
  • Zochita zamakina a chingwe
  • Kuphunzitsa mphamvu kwa msana
  • Zochita zopalasa chingwe
  • Atakhala pansi ndi chingwe
  • Zochita zamakina kumbuyo
  • Kulimbitsa kumbuyo ndi chingwe mzere