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Mzere Wopindika Bondo 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 Wopindika Bondo pansi pa Table

The Inverted Row Bent Knee pansi pa Table ndi masewera olimbitsa thupi omwe amalunjika kumbuyo, mapewa, ndi biceps. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene kapena omwe ali ndi zida zochepa zochitira masewera olimbitsa thupi chifukwa amangofunika tebulo lolimba. Zochita zolimbitsa thupizi ndizothandiza kulimbitsa mphamvu zam'mwamba, kukulitsa kaimidwe, komanso ndizowonjezera pamachitidwe olimbitsa thupi kunyumba chifukwa chasavuta komanso kuchita bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wopindika Bondo pansi pa Table

  • Gona kumbuyo pansi pa tebulo, ndikuyika thupi lanu kuti chifuwa chanu chikhale pansi pa tebulo.
  • Kwezani m'mwamba ndikugwira m'mphepete mwa tebulo ndi manja anu kuyang'ana kutali ndi inu, manja otalikirapo kuposa m'lifupi mwake mapewa.
  • Phimbani mawondo anu ndi kubzala mapazi anu molimba pansi, kusunga thupi lanu molunjika kuyambira mawondo mpaka mapewa anu.
  • Kokani chifuwa chanu mmwamba ku tebulo pofinya mapewa anu pamodzi, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira. Izi zimamaliza kubwereza kamodzi kwa Inverted Row Bent Knee pansi pa Table exercise.

Izinto zokwenza Mzere Wopindika Bondo pansi pa Table

  • Kugwira Moyenera: Gwirani m'mphepete mwa tebulo ndi manja anu otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa. Kugwira kwanu kuyenera kukhala kolimba koma osati kothina kwambiri kuti musagwedeze manja anu. Kulakwitsa kofala ndiko kugwira pafupi kwambiri kapena kufalikira, zomwe zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungachitike.
  • Gwirani Ntchito Yanu: Musanayambe kusuntha, limbitsani pachimake chanu ndikupitirizabe kuchitapo kanthu panthawi yonseyi. Izi sizidzangothandiza kuteteza msana wanu, komanso kupititsa patsogolo ntchito yolimbitsa thupi.
  • Mayendedwe Olamuliridwa: Pamene mukudzikweza mmwamba, chitani izi mofewa komanso molamulirika. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu chifukwa izi zingayambitse kuvulala ndikuchepetsa mphamvu yake

Mzere Wopindika Bondo pansi pa Table Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wopindika Bondo pansi pa Table?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Inverted Row Bent Knee pansi pa Table. Izi ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa zimagwiritsa ntchito kulemera kwa thupi ndipo zimatha kusinthidwa mosavuta kuti zigwirizane ndi msinkhu wa munthu. Zimathandiza kulimbikitsa msana, mapewa, ndi mikono. Umu ndi momwe mungachitire: 1. Pezani tebulo lolimba lomwe lingathandizire kulemera kwanu. Onetsetsani kuti sichikugwedezeka kapena kugwedezeka. 2. Gona chagada pansi pa tebulo. 3. Kwezani mmwamba ndikugwira m'mphepete mwa tebulo. Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi mapewa m'lifupi mwake. 4. Maondo anu apinde ndi mapazi pansi. 5. Kokani chifuwa chanu patebulo ndikusunga thupi lanu molunjika. 6. Dzichepetseni nokha pansi ndi ulamuliro. Kumbukirani, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, mungafune kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti mukuchita

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wopindika Bondo pansi pa Table?

  • Mzere Umodzi Mwendo Pansi pa Table: Kusinthaku kumaphatikizapo kukweza mwendo umodzi pansi pamene mukuchita masewera olimbitsa thupi, zomwe zingathandize kulimbitsa mphamvu ndi mphamvu.
  • Mzere Wokhotakhota wokhala ndi Mapazi Okwezeka Pansi Patebulo: Kusinthaku kumaphatikizapo kukweza mapazi anu papulatifomu kapena masitepe pamene mukuchita masewera olimbitsa thupi, zomwe zingapangitse zovuta kumtunda wanu.
  • Wide Grip Inverted Row Pansi pa Table: Kusiyanaku kumaphatikizapo kukulitsa kugwira kwanu, zomwe zingathandize kulunjika minofu yosiyanasiyana kumbuyo kwanu ndi mapewa.
  • Row Inverted with Resistance Band Pansi pa Table: Kusiyanaku kumaphatikizapo kugwiritsa ntchito gulu lotsutsa, lomwe lingapangitse kukana kowonjezereka ku masewera olimbitsa thupi ndikuthandizira kulimbitsa mphamvu ndi kupirira kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wopindika Bondo pansi pa Table?

  • Mapulani: Mapulani ndi othandiza kwambiri pamene akuwongolera minofu yapakati, yomwe ndi yofunikira kuti mukhalebe okhazikika ndi mawonekedwe panthawi ya Inverted Row Bent Knee pansi pa Table, motero kupititsa patsogolo ntchito yonse ndi kuchepetsa chiopsezo cha kuvulala.
  • Zokoka: Zofanana ndi Mzere Wopindika, zokoka zimayang'ananso kumbuyo ndi ma biceps koma pamlingo wapamwamba kwambiri, zomwe zimawapangitsa kukhala ochita masewera olimbitsa thupi kwa iwo omwe adziwa bwino Inverted Row Bent Knee pansi pa Table ndipo akufuna kudzitsutsa okha. .

Amaxabiso angamahlekwane kanye Mzere Wopindika Bondo pansi pa Table

  • Zolimbitsa thupi kumbuyo
  • Zolimbitsa thupi za Row
  • Kuchita masewera olimbitsa thupi kwa Bent Knee Row
  • Kulimbitsa thupi kwa Table Row
  • Zolimbitsa thupi zobwerera kunyumba
  • Bodyweight Row masewera olimbitsa thupi
  • Mzere Wopindika Bondo
  • Kulimbitsa thupi patebulo kwa msana
  • Zochita za Inverted Table Row
  • Back kulimbitsa thupi zolimbitsa thupi