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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
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Ukuxhumana kwe Mzere Wokhota pakati pa Mipando

The Inverted Row pakati pa Mipando ndi masewera olimbitsa thupi apamwamba omwe amalimbana ndi magulu angapo a minofu kuphatikizapo kumbuyo, biceps, ndi core. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu zake. Anthu angafune kuchita izi chifukwa zimathandizira kaimidwe, zimathandizira kugwira ntchito bwino, ndipo zimatha kuchitikira kunyumba ndi zida zochepa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wokhota pakati pa Mipando

  • Kenako, ikani ndodo kapena mlongoti uliwonse wolimba ndi wowongoka pamipando iwiriyo.
  • Mosamala, dzikhazikitseni pansi pa broomstick, mutagona chagada ndi mapazi anu pansi ndi mawondo opindika.
  • Kenako, gwirani ndodo yatsache ndi manja anu motalikirana motalikirana m’lifupi m’mapewa, zikhatho zikuyang’ana kutali ndi inu.
  • Pomaliza, kokerani pachifuwa chanu chatsache pomwe mukuwongoka thupi lanu, kenako dzichepetseni pang'onopang'ono, ndikubwereza zolimbitsa thupi nthawi zambiri momwe mungathere.

Izinto zokwenza Mzere Wokhota pakati pa Mipando

  • Phatikizani Core ndi Glutes: Cholakwika chimodzi chodziwika bwino ndikusachita nawo pachimake ndi glutes panthawi yochita masewera olimbitsa thupi. Sungani pachimake chanu molimba ndikufinyani ma glutes pamene mukukweza thupi lanu. Izi sizidzangothandiza kusunga mawonekedwe oyenera komanso kuonjezera mphamvu ya masewera olimbitsa thupi.
  • Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Izi zimathandiza kugwirizanitsa minofu yomwe ikugwiritsidwa ntchito bwino komanso kuchepetsa chiopsezo cha kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu mokwanira pansi pa kayendetsedwe kake ndikukoka chifuwa chanu pamwamba pa mipando yomwe ili pamwamba. Kulakwitsa kofala ndi kokha

Mzere Wokhota pakati pa Mipando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wokhota pakati pa Mipando?

Inde, oyamba kumene akhoza kuchita masewera olimbitsa thupi a Row pakati pa Mipando, koma ayenera kusamala kuti awonetsetse kuti akugwiritsa ntchito mawonekedwe oyenera komanso osadzilimbitsa okha. Ndikofunikira kuti muyambe ndi kubwereza mobwerezabwereza ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi chipiriro zikukula. Ngati pali vuto lililonse kapena ululu, ayenera kusiya mwamsanga. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi waumwini mukayamba chizolowezi chatsopano cholimbitsa thupi kuti mukhale otetezeka komanso ogwira mtima.

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

  • Mzere Wokhotakhota wa Mkono Umodzi: Monga momwe dzinalo likusonyezera, mumachita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zimapangitsa kuti zikhale zovuta komanso zimasokoneza kwambiri pachimake.
  • Mzere Wopindika Ndi Kuyimitsa: Kusintha kumeneku kumawonjezera kupuma pamwamba pa kayendetsedwe kake, komwe kumawonjezera nthawi yomwe ili pansi pa kupsinjika kwa minofu yanu.
  • Wide-Grip Inverted Row: Pogwiritsa ntchito kugwiritsitsa kwakukulu, mutha kulunjika minofu yosiyanasiyana, monga minofu yakumtunda kwanu ndi mapewa.
  • Row Inverted with Resistance Band: Kuwonjezera magulu otsutsa kungapangitse kuvutika kwa masewera olimbitsa thupi ndikupereka kukana kosiyana kusiyana ndi kulemera kwa thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wokhota pakati pa Mipando?

  • Kukoka: Kukoka ndi ntchito ina yomwe imathandizira Mizere Yotembenuzidwa pakati pa Mipando pamene onse amayang'ana minofu yam'mbuyo, makamaka latissimus dorsi, koma kukoka kumafuna mphamvu zambiri ndipo kungathandize kupititsa patsogolo msinkhu wanu wolimbitsa thupi.
  • Dips: Dips ndi masewera olimbitsa thupi omwe amakwaniritsa Mizere Yotembenuzidwa pakati pa Mipando pamene imayang'ana kwambiri pa triceps ndi minofu ya pachifuwa, kupereka masewera olimbitsa thupi apamwamba pamene aphatikizidwa.

Amaxabiso angamahlekwane kanye Mzere Wokhota pakati pa Mipando

  • Zolimbitsa thupi kumbuyo
  • Zolimbitsa thupi za Row
  • Mpando zolimbitsa thupi kwa kumbuyo
  • Zolimbitsa thupi zobwerera kunyumba
  • Bodyweight Inverted Row
  • Kuphunzitsa mphamvu kwa msana
  • Mzere wokhotakhota wapampando
  • Zochita zolimbitsa thupi ndi mipando
  • Back minofu kulimbitsa thupi kunyumba
  • Zochita zolimbitsa thupi zolimbitsa thupi