Thumbnail for the video of exercise: Mzere Wokhota pakati pa Mipando

Mzere Wokhota pakati pa Mipando

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Mzere Wokhota pakati pa Mipando

The Inverted Row pakati pa Mipando ndi ntchito yomanga mphamvu yomwe imayang'ana kumbuyo, mapewa, ndi minofu ya mkono, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi lawo. Ndizopindulitsa makamaka kwa anthu omwe amakonda kukwera maweightlifting, kumanga thupi, kapena omwe amangofuna kusintha thupi lawo. Zochita zolimbitsa thupizi ndizofunika chifukwa zimagwiritsa ntchito kulemera kwa thupi kuti zithe kukana, sizifuna zida zokwera mtengo zochitira masewera olimbitsa thupi, ndipo zimatha kusinthidwa mosavuta kuti zigwirizane ndi zolimbitsa thupi zosiyanasiyana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wokhota pakati pa Mipando

  • Gona chagada pakati pa mipando ndikugwira pamwamba pa mpando uliwonse ndi manja anu, zikhatho zikuyang'anizana.
  • Kusunga thupi lanu mowongoka, kanikizani zidendene zanu pansi ndikukweza chiuno chanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu kupita kumapazi anu.
  • Kokani chifuwa chanu chakumipando, kufinya mapewa anu pamodzi ndikusunga zigono zanu pafupi ndi thupi lanu.
  • Tsitsani thupi lanu kubwerera kumalo oyambira mwadongosolo, kuonetsetsa kuti thupi lanu limakhala lolunjika panthawi yonseyi. Izi zimamaliza kubwereza kumodzi.

Izinto zokwenza Mzere Wokhota pakati pa Mipando

  • **Kugwiritsitsana Kwa Thupi:** Gwirani m'mphepete mwa mipando manja anu akuyang'anizana. Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumapazi mpaka kumutu. Pewani kugwedeza m'chiuno mwanu kapena kugwedeza msana wanu, chifukwa izi zingayambitse kupsinjika kapena kuvulala.
  • **Kuyenda Kolamuliridwa:** Kokani pachifuwa chanu mpaka pamlingo wa mipando, kenako tsitsani thupi lanu pang'onopang'ono pomwe munayambira. Pewani kusuntha kwamphamvu ndikuwongolera nthawi yonse yolimbitsa thupi. Izi zimatsimikizira kuti mukugwira ntchito zomwe mukufuna komanso osadalira kuthamanga.
  • **Kupuma:** Pumirani pamene mukutsitsa thupi lanu ndikupumira pamene mukudzikoka. Kupuma koyenera kumathandizira kuti mphamvu zanu ziziyenda bwino komanso kuti mayendedwe anu aziyenda bwino.
  • **Zolakwa Zomwe Muyenera Kupewa:** Musalole zanu

Mzere Wokhota pakati pa Mipando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wokhota pakati pa Mipando?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Inverted Row pakati pa Mipando, koma ndikofunikira kuwonetsetsa mawonekedwe oyenera ndi chitetezo. Zochita izi zitha kukhala zovuta kwa oyamba kumene chifukwa zimafuna kuchuluka kwamphamvu kwamphamvu kwa thupi. Yambani ndi kusuntha kwakung'ono kapena kubwereza pang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu ikuwonjezeka. Onetsetsani kuti mipandoyo ndi yolimba nthawi zonse ndipo siigwedezeka kapena kugwedezeka panthawi yolimbitsa thupi. Ngati simukutsimikiza, ndi bwino kuyamba ndi mphunzitsi waluso kapena kugwiritsa ntchito zida zochitira masewera olimbitsa thupi zopangidwira mizere yokhotakhota.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wokhota pakati pa Mipando?

  • Close Grip Inverted Row: Poyika manja anu moyandikana, mutha kuyang'ana kwambiri pamkono wanu ndi minofu yapakati yakumbuyo.
  • Single Arm Inverted Row: Mtunduwu umafuna kuti mudzikoke mmwamba pogwiritsa ntchito mkono umodzi wokha, zomwe zimawonjezera zovuta ndikutsata kulimba komanso kulimba mtima kosagwirizana.
  • Mzere Wokhotakhota Ndi Mapazi Okwezeka: Mwa kukweza mapazi anu pa nsanja kapena mpando wina, mukhoza kuwonjezera zovuta za masewera olimbitsa thupi ndikugwirizanitsa minofu yanu yaikulu.
  • Mzere Wokhotakhota ndi Kuyimitsa: Mwa kusinthaku, mumapuma kwa masekondi pang'ono pamwamba pa kayendetsedwe kake, zomwe zimawonjezera nthawi yopanikizika ndipo zingathandize kuti minofu ikule ndi mphamvu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wokhota pakati pa Mipando?

  • Kukoka: Zimapindulitsa phindu la Inverted Row pakati pa Mipando pamene onse awiri amayang'ana minofu yam'mbuyo, makamaka latissimus dorsi, kulimbikitsa thupi lamphamvu pamwamba.
  • Mapulani: Amathandizira Row Inverted pakati pa Mipando mwa kulimbikitsa minofu yapakati, yomwe imagwira ntchito kuti ikhale yokhazikika pazochitika zonse ziwiri, motero kumapangitsa kuti thupi likhale ndi mphamvu komanso momwe thupi limakhalira.

Amaxabiso angamahlekwane kanye Mzere Wokhota pakati pa Mipando

  • Zochita zopindika za Row
  • Kulimbitsa thupi kumbuyo
  • Kulimbitsa thupi kwapampando kwa kumbuyo
  • Kulimbikitsa Row kumbuyo kulimbitsa
  • Zolimbitsa thupi kunyumba kwa msana
  • Bodyweight Inverted Row
  • Mpando Wotembenuzidwa Mizere
  • Maphunziro a mphamvu ndi mipando
  • Zochita zam'mbuyo popanda zida
  • Zolimbitsa thupi zobwerera kunyumba ndi mipando