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Mzere Wokhala Pansi

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 Pansi

The Low Seated Row ndi masewera olimbitsa thupi omwe amalimbitsa minofu kumbuyo kwanu, mapewa, ndi mikono, zomwe zimathandiza kuti mukhale ndi kaimidwe kabwino komanso mphamvu zam'mwamba zonse. Ndiwoyenera anthu pamlingo uliwonse wolimbitsa thupi, kuphatikiza omwe akufuna kupititsa patsogolo masewerawo kapena kungosintha mayendedwe atsiku ndi tsiku. Anthu angafune kuphatikiza Mizere Yokhala Pamunsi muzochita zawo zolimbitsa thupi kuti zithandizire kukula kwa minofu, kulimbikitsa kaimidwe kabwinoko, ndikuwonjezera mphamvu zakumtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wokhala Pansi

  • Sungani msana wanu mowongoka, chifuwa kunja, ndi kugwada pang'ono. Awa ndi malo anu oyambira.
  • Kokani zogwirizira kumimba mwanu, kusunga zigongono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi.
  • Gwirani malowa kwa kamphindi, mukumva kugundana kwa minofu yam'mbuyo.
  • Pang'onopang'ono bweretsani zogwirira ntchito pamalo oyambira, ndikuwonetsetsa kuyenda koyendetsedwa, kuti mumalize kubwereza kamodzi. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Mzere Wokhala Pansi

  • Mayendedwe Oyendetsedwa: Pewani kugwiritsa ntchito liwiro kukoka zolemera. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndipo sichingagwirizane bwino ndi minofu yomwe mukuyesera kulimbikitsa. M'malo mwake, yang'anani pa kukoka zolemera pang'onopang'ono komanso molamulidwa.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi zolimbitsa thupi zanu, onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthauza kukoka zolemerazo mpaka ku thupi lanu ndiyeno kutambasula manja anu mokwanira pakumasulidwa. Pewani kubwereza theka chifukwa sangakupatseni phindu lonse la masewerawo.
  • Kugwira Moyenera: Kulakwitsa kwina kofala ndikugwira chogwirira mwamphamvu kwambiri kapena molakwika. Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba kwambiri,

Mzere Wokhala Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wokhala Pansi?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Low Seated Row. Komabe, ndikofunikira kuti aphunzire mawonekedwe olondola ndi njira zopewera kuvulala. Ayenera kuyamba ndi zolemera zopepuka ndipo pang'onopang'ono aziwonjezeka pamene mphamvu zawo zikukula. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi koyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wokhala Pansi?

  • Wide-Grip Low Seated Row: M'mitundu iyi, mumagwiritsa ntchito chogwirizira chachikulu chomwe chimathandiza kugwirizanitsa minofu yakumtunda kwanu ndi mapewa kwambiri.
  • Close-Grip Low Seated Row: Mtunduwu umagwiritsa ntchito chogwirira chapafupi kapena chogwirira, kuyang'ana kwambiri pakatikati pa msana wanu ndi ma biceps anu.
  • Mzere Wokhala Pansi Pansi Pansi: Pogwira bala kuchokera pansi pakusinthaku, mutha kulunjika ma lats anu am'munsi ndi ma biceps bwino.
  • Mzere Wokhala Pamwamba Pamwamba: Kusinthaku kumaphatikizapo kukoka chingwe kuchokera pamalo okwera mpaka m'chiuno mwanu, kuyika gawo lakumunsi la ma lats anu ndi ma rhomboids anu mwamphamvu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wokhala Pansi?

  • The Lat Pulldown ndi ntchito ina yomwe ikugwirizana ndi Mzere Wokhala Pamunsi pamene ikuyang'ana pa gulu lalikulu la minofu - latissimus dorsi - koma kuchokera kumbali yosiyana, kulimbikitsa kukula kwa minofu.
  • The Bent Over Row imakwaniritsa Mzere Wokhala Pansi monga momwe imayenderanso minofu yam'mbuyo, makamaka ma rhomboids ndi trapezius, omwe angathandize kusintha kaimidwe ndikupereka chithandizo champhamvu cha msana.

Amaxabiso angamahlekwane kanye Mzere Wokhala Pansi

  • "Cable Low Seated Row exercise"
  • "Back Workout ndi Cable"
  • "Seated Row for back muscles"
  • "Zolimbitsa thupi zolimbitsa thupi kumbuyo"
  • "Kulimbitsa thupi kwa chingwe kwa msana"
  • "Maphunziro amphamvu okhala ndi Low Seated Row"
  • "Chingwe makina kumbuyo masewera"
  • "Seated Row technique"
  • "Low Seated Row form guide"
  • "Momwe Mungapangire Mzere Wokhala Pamunsi ndi Chingwe"