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Mzere Wokhota Pansi Pansi 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 Pansi Pansi Pakati pa Mipando

The Inverted Underhand Grip Row pakati pa Mipando ndi masewera olimbitsa thupi osunthika omwe amayang'ana minofu yakumbuyo, ma biceps, ndi pachimake, kulimbikitsa mphamvu zakumtunda ndi kukhazikika kwa thupi lonse. Ndi njira yabwino kwambiri kwa anthu omwe ali pamagulu osiyanasiyana olimbitsa thupi, makamaka omwe amakonda masewera olimbitsa thupi kunyumba kapena alibe zida zochitira masewera olimbitsa thupi. Iwo omwe akufuna kupititsa patsogolo mphamvu zawo zakumbuyo, kukulitsa kamvekedwe ka minofu, kapena kungowonjezera zina pazochitika zawo zolimbitsa thupi apeza kuti masewerawa ndi opindulitsa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wokhota Pansi Pansi Pakati pa Mipando

  • Imani pakati pa mipandoyo, kenaka pindani m'chiuno mwanu ndikugwira m'mphepete mwa mipandoyo ndikugwira m'manja (manja akuyang'ana kwa inu).
  • Gwirani pakati panu ndikusunga msana wanu molunjika pamene mukukokera chifuwa chanu ku mipando, pogwiritsa ntchito msana wanu ndi bicep minofu.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake, ndikufinya mapewa anu pamodzi.
  • Dzichepetseni pang'onopang'ono poyambira, ndikuwonetsetsa kuti mukuwongolera osati kungobwerera pansi. Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Mzere Wokhota Pansi Pansi Pakati pa Mipando

  • Sungani Thupi Lanu Lowongoka: Kuti mugwire bwino ntchito ndikupewa kuvulala, sungani thupi lanu molunjika nthawi yonse yochita masewera olimbitsa thupi. Pewani kupindika msana kapena kugwetsa chiuno. Phatikizani pachimake chanu kuti mukhale ndi mzere wowongoka kuchokera kumutu mpaka zidendene zanu.
  • Mayendedwe Oyendetsedwa: Kuthamanga kwamayendedwe anu ndikofunikira kwambiri muzochita izi. Pewani kuyenda mothamanga chifukwa kungayambitse kuvulala ndipo sikungakupatseni zotsatira zomwe mukufuna. M'malo mwake, chitani masewera olimbitsa thupi mowongolera komanso mwapang'onopang'ono, molunjika pakugunda kwa minofu ndi kupumula.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Dzikokereni mpaka chifuwa chanu chikhudze mipando, ndipo dzichepetseni mpaka manja anu atatambasula

Mzere Wokhota Pansi Pansi Pakati pa Mipando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wokhota Pansi Pansi Pakati pa Mipando?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Inverted Underhand Grip Row pakati pa Mipando, koma ndikofunikira kuti muyambe ndi mphamvu yopepuka kuti musavulale. Ntchitoyi imayang'ana makamaka minofu yakumbuyo komanso imakhudzanso ma biceps ndi mapewa. Ndikofunikira kukhala ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena muli ndi nkhawa zilizonse zokhudzana ndi thanzi lanu, ndi bwino kukaonana ndi akatswiri olimbitsa thupi kapena olimbitsa thupi musanayese masewera atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wokhota Pansi Pansi Pakati pa Mipando?

  • Mzere Wogwirizira Mkono Umodzi Wam'manja Pakati pa Mipando: Kusinthaku kumaphatikizapo kugwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zingathandize kudzipatula ndi kulimbikitsa mbali iliyonse ya thupi lanu payekha.
  • Inverted Underhand Grip Row ndi Mapazi Okwera: Mwa kukweza mapazi anu, mumawonjezera zovuta ndikuchita minofu yambiri panthawi yonseyi.
  • Inverted Underhand Grip Row yokhala ndi Ma Resistance Band: Kuwonjezera magulu olimbikira pamasewera olimbitsa thupi kumatha kukulitsa kulimba komanso kusokoneza minofu yanu.
  • Inverted Underhand Grip Row yokhala ndi Weighted Vest: Kuvala chovala cholemera panthawi yochita masewera olimbitsa thupi kumatha kuwonjezera zovuta zina ndikuthandizira kulimbitsa mphamvu ndi kupirira.

Izinto zokufunda ezishisa ezivumelekile Mzere Wokhota Pansi Pansi Pakati pa Mipando?

  • Mizere ya Dumbbell ndi ntchito ina yowonjezera, pamene imagwira ntchito mofanana ndi magulu a minofu - makamaka minofu yam'mbuyo - ndipo ikhoza kuthandizira kuonjezera mphamvu ndi kukhazikika kofunikira kuti apange Mizere ya Inverted Underhand Grip bwino.
  • Mapiritsi a Bicep amakhalanso okhudzana, monga momwe amachitira makamaka ma biceps, omwe ndi gulu lachiwiri la minofu lomwe limagwiritsidwa ntchito mu Inverted Underhand Grip Row, motero kumapangitsanso mphamvu yanu yokoka ndikugwira panthawi yochita masewera olimbitsa thupi.

Amaxabiso angamahlekwane kanye Mzere Wokhota Pansi Pansi Pakati pa Mipando

  • Zolimbitsa thupi kumbuyo
  • Zolimbitsa thupi za Row
  • Njira ya Underhand Grip Row
  • Mpando zolimbitsa thupi kwa kumbuyo
  • Kulimbitsa thupi kunyumba kuti msana ukhale wolimba
  • Zochita za Inverted Grip Row
  • Zolimbitsa thupi zopalasa
  • Zochita zolimbitsa thupi pogwiritsa ntchito mipando
  • Kulimbitsa thupi kwa Underhand Grip Back
  • Inverted Chair Row ya minofu yakumbuyo