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Mzere Wokhazikika Pambuyo

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 Wokhazikika Pambuyo

The Straight Back Seated Row ndi masewera olimbitsa thupi omwe amayang'ana minofu kumbuyo kwanu, mapewa, ndi mikono, zomwe zimapangitsa kuti zikhale zabwino kwa iwo omwe akufunafuna kupititsa patsogolo mphamvu za thupi ndi kaimidwe. Ndi yoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa molingana ndi milingo yamphamvu. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo chifukwa cha ubwino wake pakukweza kamvekedwe ka minofu, kulimbikitsa kaimidwe kabwino, ndikuthandizira mayendedwe a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wokhazikika Pambuyo

  • Gwirani zogwirirazo ndikugwira mopitilira muyeso ndikukhala mowongoka, ndikusunga msana wanu molunjika ndi mapewa pansi.
  • Kokani zogwirira kumutu wanu kwinaku mukusunga zigono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi.
  • Imani kaye kamphindi pamene zogwirira zili pafupi ndi mimba yanu, kenaka tambasulani manja anu pang'onopang'ono kumalo oyambira.
  • Bwerezerani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuyenda molunjika kumbuyo ndikuwongolera nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Mzere Wokhazikika Pambuyo

  • **Kuyenda Koyendetsedwa**: Kulakwitsa kwina kofala ndikuchita masewera olimbitsa thupi mwachangu kwambiri. Mzere wowongoka kumbuyo uyenera kuchitidwa mwadongosolo kuti muwonjezere kugwirizanitsa kwa minofu yomwe ikukhudzidwa. Mukakoka kulemera kwake, chitani mwapang'onopang'ono komanso molamulirika, ndipo chitani zomwezo mukabwerera kumalo oyambira.
  • ** Pewani Kuchulukitsa Kwambiri **: Osatambasula kapena kukulitsa manja anu kumapeto kwa mayendedwe. Izi zingayambitse kuvulala kwa mapewa kapena kumbuyo. Mikono yanu iyenera kutambasulidwa mokwanira koma osati mpaka pamene mukumva kupsyinjika pamapewa anu.
  • **Kugwira Koyenera**: Onetsetsani kuti chogwirira chanu chili cholondola. Manja anu ayenera kuyang'anizana. Kugwira molakwika kungathe

Mzere Wokhazikika Pambuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wokhazikika Pambuyo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Straight Back Seated Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wokhazikika Pambuyo?

  • Row Inverted: Pogwiritsa ntchito barbell rack kapena Smith machine, mukhoza kupanga mzere wokhotakhota, womwe umalunjika ku minofu yomweyi koma kuchokera kumbali ina.
  • Cable Row: Kusiyanaku kumagwiritsa ntchito makina a chingwe, kulola kuyenda kosalala, kosalekeza komanso kutha kusintha kulemera mosavuta.
  • Bent Over Barbell Row: Zochita izi zimachitika mutayimirira ndikuwerama, ndikuwonjezera chinthu chokhazikika komanso mphamvu yayikulu pakulimbitsa thupi.
  • T-Bar Row: Pogwiritsa ntchito makina a T-bar kapena barbell yokhala ndi chogwirizira, kusiyanasiyana kumeneku kumathandizira kugwira mokulirapo, kulunjika kumtunda kumbuyo ndi mapewa kwambiri.

Izinto zokufunda ezishisa ezivumelekile Mzere Wokhazikika Pambuyo?

  • Ma Deadlifts ndi masewera ena owonjezera chifukwa, monga Straight Back Seated Row, amagwirizanitsa magulu angapo a minofu kuphatikizapo m'munsi, glutes, ndi hamstrings, kulimbikitsa mphamvu za thupi lonse ndi kukhazikika.
  • Bent Over Rows ndizowonjezera kwambiri ku Mzere Wowongoka M'mbuyomo pamene akuyang'ana magulu ofanana a minofu monga rhomboids, trapezius, ndi latissimus dorsi, kupititsa patsogolo mphamvu zammbuyo ndi kaimidwe.

Amaxabiso angamahlekwane kanye Mzere Wokhazikika Pambuyo

  • Kuchita masewera olimbitsa thupi pamzere wa chingwe
  • Zochita zokhala pansi pa chingwe
  • Zochita zolimbitsa kumbuyo
  • Kuchita masewera olimbitsa thupi molunjika kumbuyo
  • Zochita zamakina a chingwe kumbuyo
  • Zochita zolimbitsa thupi zolimbitsa minofu yakumbuyo
  • Zolimbitsa thupi zamakina okhala pansi
  • Kupalasa chingwe pofuna kulimbitsa kumbuyo
  • Njira yolunjika kumbuyo yokhala pamzere
  • Zolimbitsa thupi zama chingwe kumtunda wammbuyo.