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Mzere Wokwera

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Pectoralis Major Sternal Head, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Mzere Wokwera

The Elevated Row ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu yam'mwamba, kuphatikizapo kumbuyo, mapewa, ndi mikono. Ndi yabwino kwa anthu pamlingo uliwonse wolimbitsa thupi omwe amafuna kupititsa patsogolo mphamvu zawo zakumtunda ndi kaimidwe. Kuchita masewera olimbitsa thupi kumathandizira kutanthauzira kwa minofu, kulimbitsa mphamvu zogwirira ntchito zatsiku ndi tsiku, komanso kumathandizira kupewa kupweteka kwam'mapewa ndi msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wokwera

  • Imani moyang'anizana ndi belu, igwireni ndi dzanja lamanja, manja otambalala pang'ono kuposa m'lifupi mwake mapewa, ndipo bwererani kumbuyo kuti mutambasule manja anu mokwanira.
  • Pindani m'chiuno ndi mawondo anu, ndikusunga msana wanu molunjika, mpaka torso yanu ili pafupi kufanana ndi pansi.
  • Kokani chotchinga kumimba kwanu chakumtunda popinda zigongono zanu ndikufinya mapewa anu palimodzi.
  • Pang'onopang'ono tsitsani barbell kubwerera pamalo oyambira, ndikukulitsa manja ndi mapewa anu, kuti mumalize kubwereza kamodzi.

Izinto zokwenza Mzere Wokwera

  • **Pewani Kukulitsa Msana**: Kulakwitsa kofala komwe anthu amapanga ndikuzungulira msana wawo panthawi yolimbitsa thupi. Izi zingayambitse kupweteka kwa msana ndi kuvulala. Sungani thupi lanu mowongoka mukuyenda mozungulira pochita pachimake chanu ndikukhala ndi brace pang'ono mu abs ndi glutes.
  • **Kusuntha Kwathunthu**: Kuti mupindule kwambiri pamzere wokwezeka, gwiritsani ntchito kusuntha konse. Izi zikutanthawuza kukoka chifuwa chanu mpaka ku bar ndi kutambasula manja anu potsika. Pewani kulakwitsa kuchita theka-reps, zomwe zingachepetse mphamvu ya masewerawo.
  • ** Control

Mzere Wokwera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wokwera?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Elevated Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mukukhala amphamvu komanso omasuka ndi masewera olimbitsa thupi, mukhoza kuwonjezera kulemera kwake. Zimakhalanso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa bwino kuyang'anira poyamba kuti atsimikizire kuti ntchitoyo ikuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wokwera?

  • Mzere Wokwera Wamkono Umodzi umakulolani kuti muyang'ane pa mkono umodzi panthawi, ndikupereka masewera olimbitsa thupi kwambiri pa gulu lililonse la minofu.
  • Wide-Grip Elevated Row imaphatikizapo kukulitsa kugwira kwanu pa bar kapena zogwirira, zomwe zimayika kutsindika kwambiri pamapewa anu.
  • The Close-Grip Elevated Row imafuna kugwira pafupi kwambiri, komwe kumayang'ana kumbuyo kwanu kumbuyo ndi minofu ya bicep kwambiri.
  • The Elevated Row with Resistance Bands ndi mtundu winanso, womwe umagwiritsa ntchito maguluwo kuti awonjezere kukana komanso kutsutsa masewerawa.

Izinto zokufunda ezishisa ezivumelekile Mzere Wokwera?

  • Ma Deadlifts amatha kuthandizira Mizere Yokwera pogwiritsa ntchito unyolo wonse wakumbuyo, kuphatikiza minofu yam'mbuyo, yomwe imathandizira kuwongolera thupi ndi kaimidwe.
  • Bent Over Rows ndi ntchito ina yomwe imathandizira Mizere Yokwera pamene ikuyang'ana magulu ofanana a minofu kuphatikizapo rhomboids, trapezius ndi latissimus dorsi, kulimbikitsanso ndi kulimbitsa thupi lapamwamba.

Amaxabiso angamahlekwane kanye Mzere Wokwera

  • Cable Elevated Row Workout
  • Zochita Zolimbitsa Msana
  • Cable Row for Back
  • Njira Yokwezeka Yowongoka Bwino
  • Ma Cable Machine Back Exercises
  • Upper Back Cable Row
  • Gym Workouts for Back
  • Cable Row Back Workout
  • Kuchita Zolimbitsa Mzere Wamsana
  • Kumanga Minofu Yakumbuyo yokhala ndi Cable Row