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Mzere Wolowera pansi pa Table

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 Wolowera pansi pa Table

The Inverted Row under Table exercise ndi ntchito yophunzitsa mphamvu yomwe imayang'ana kwambiri minofu yakumbuyo kwanu, mikono, ndi pachimake. Ndi yabwino kwa anthu pamilingo yonse yolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo zakumtunda ndi kaimidwe. Anthu angafune kuchita nawo masewerawa chifukwa sikuti amangowonjezera kamvekedwe ka minofu ndi matanthauzo ake, komanso amalimbikitsa kukhazikika kwa thupi komanso kuchita bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wolowera pansi pa Table

  • Imani moyang'anizana ndi tebulo, kenaka pindani m'chiuno mwanu ndikugwira m'mphepete mwa tebulo ndi manja awiri, zikhatho zikuyang'ana kwa inu.
  • Yendani mapazi anu kutsogolo, kulola thupi lanu kutsamira mpaka mutagwira kulemera kwanu ndi manja anu atatambasula. Thupi lanu liyenera kukhala lolunjika kuchokera kumutu kupita ku zidendene zanu.
  • Kokani pachifuwa chanu patebulo popinda zigongono zanu ndikufinya mapewa anu pamodzi. Onetsetsani kuti thupi lanu likuwongoka komanso phata lanu likugwira ntchito.
  • Dzichepetseni kubwerera kumalo oyambira mwadongosolo, ndikutambasulanso manja anu. Izi zimamaliza kubwereza kumodzi. Bwerezani zolimbitsa thupi zomwe mukufuna kuti mupange ma seti ndi ma reps omwe mukufuna.

Izinto zokwenza Mzere Wolowera pansi pa Table

  • Kukhazikika patebulo: Musanayambe masewera olimbitsa thupi, onetsetsani kuti tebulo ndi lokhazikika ndipo limatha kuthandizira kulemera kwanu. Gome logwedezeka kapena lofooka lingayambitse kugwa ndi kuvulala. Ngati n'kotheka, wina agwire tebulo kuti akhazikike.
  • Malo Pamanja: Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa. Pewani kugwira m'mphepete mwa tebulo mwamphamvu kwambiri chifukwa izi zitha kusokoneza manja anu. M'malo mwake, gwirani mwamphamvu koma momasuka.
  • Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. Chinsinsi chothandizira kwambiri pamzere wokhotakhota ndikuchita masewerawa pang'onopang'ono komanso mowongolera. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimawonjezera mphamvu ya masewera olimbitsa thupi pochita nawo magulu onse a minofu

Mzere Wolowera pansi pa Table Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wolowera pansi pa Table?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Inverted Row pansi pa Table. Ndizochita masewera olimbitsa thupi kuyamba chifukwa zimagwiritsa ntchito kulemera kwa thupi lanu ndipo zimatha kusinthidwa mosavuta malinga ndi msinkhu wanu. Monga woyamba, simungathe kudzikweza nokha, koma zili bwino. Chofunikira ndikuyambira pomwe muli, sungani thupi lanu molunjika, ndikukokera mmwamba momwe mungathere. M'kupita kwa nthawi, pamene mphamvu zanu zikuwonjezeka, mudzatha kudzikweza nokha. Kumbukirani, musanayambe kuchita masewera olimbitsa thupi, nthawi zonse ndi bwino kukaonana ndi dokotala kapena katswiri wa masewera olimbitsa thupi kuti muwonetsetse kuti masewerawa ndi otetezeka komanso oyenera zosowa zanu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wolowera pansi pa Table?

  • Wide-Grip Inverted Row Pansi pa Table: Mukusintha uku, mumagwira m'mphepete mwa tebulo motalikirapo kuposa m'lifupi-pamapewa motalikirana, kulunjika kumtunda wanu wammbuyo ndi mapewa mwamphamvu kwambiri.
  • The Close-Grip Inverted Row Pansi pa Table: Kusinthaku kumaphatikizapo kugwira m'mphepete mwa tebulo pafupi ndi m'lifupi mwamapewa, zomwe zimatsindika minofu yapakati yakumbuyo ndi biceps.
  • Mzere Wopindika Wamapazi Pansi pa Table: Mu Baibuloli, mumayika mapazi anu pamalo okwera ngati mpando kapena benchi, ndikuwonjezera zovuta ndikupangitsanso pachimake chanu.
  • Mzere Wokhotakhota Wopuma Pansi Patebulo: Kusintha kumeneku kumaphatikizapo kuyimitsa pamwamba pa mzerewu, zomwe zimawonjezera nthawi pansi pa zovuta ndikuwonjezera kukula kwa minofu ndi mphamvu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wolowera pansi pa Table?

  • Push-ups: Push-ups imagwiritsa ntchito minofu yotsutsana ndi yomwe imayang'aniridwa ndi Inverted Row pansi pa Table, monga pectorals ndi triceps. Izi zimathandiza kuti minofu ikule bwino komanso kuti ikhale yogwirizana ndi postural.
  • Deadlifts: Ma Deadlifts amathandizira Row Inverted pansi pa Table mwa kulimbikitsa unyolo wonse wakumbuyo, kuphatikizapo kumbuyo kwapansi, glutes, ndi hamstrings, kulimbikitsa mphamvu zonse za thupi ndi kukhazikika komwe kungathe kupititsa patsogolo ntchito ndi kuteteza kuvulala pamzere wopindika.

Amaxabiso angamahlekwane kanye Mzere Wolowera pansi pa Table

  • Zolimbitsa thupi kumbuyo
  • Zolimbitsa thupi zamizere ya tebulo
  • Zolimbitsa thupi zobwerera kunyumba
  • DIY Inverted Row
  • Mzere wopindika wa bodyweight
  • Zochita pamizere yapa tebulo
  • Zochita zolimbitsa kumbuyo
  • Mzere wokhotakhota kunyumba
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Kulimbitsa thupi patebulo kwa msana