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Mzere Wopindika Mkono Umodzi

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.

IdivayisiMigergo

Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Asa zokubonisa:

Dumbbell One Arm Bent-over Row demonstration

Dumbbell One Arm Bent-over Row

Bent Over Row demonstration

Bent Over Row

One Arm Row demonstration

One Arm Row

Dumbbell Yopindika Pamwamba demonstration

Dumbbell Yopindika Pamwamba

Dumbbell Reverse Grip Row demonstration

Dumbbell Reverse Grip Row

Kunama Kumbuyo Delt Row demonstration

Kunama Kumbuyo Delt Row

Palm Rotational Bent Over Row demonstration

Palm Rotational Bent Over Row

Reverse Grip Incline Bench Two Arm Row demonstration

Reverse Grip Incline Bench Two Arm Row

Dumbbell Hammer Grip Incline Bench Awiri Arm Row demonstration

Dumbbell Hammer Grip Incline Bench Awiri Arm Row

Dumbbell Imatsogozedwa ku Neutral Grip Row demonstration

Dumbbell Imatsogozedwa ku Neutral Grip Row

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Mzere Wopindika Mkono Umodzi

The One Arm Bent-over Row ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono, komanso kuchitapo kanthu pachimake. Kuchita masewera olimbitsa thupi kumeneku ndi koyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka otsogola, omwe akufuna kukonza mphamvu zawo zakumtunda ndi kaimidwe. Anthu atha kusankha kuchita masewerawa chifukwa amathandizira kuti minofu ikhale yofanana, imathandizira kukhazikika kwa thupi, komanso mayendedwe atsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wopindika Mkono Umodzi

Ikani bondo lanu loyang'anana ndi dzanja lanu pa benchi kuti muthandizidwe, ndikusunga msana wanu pansi ndikufanana pansi.
Lolani mkono womwe uli ndi dumbbell ukhale pansi ndi kutsogolo pang'ono.
Kokani dumbbell m'mwamba kumbali ya torso yanu, kusunga mkono wanu wakumtunda pafupi ndi mbali yanu ndikusunga torso.
Tsitsani dumbbell mmbuyo pang'onopang'ono kumalo oyambira, ndikumaliza kubwereza kamodzi. Bwerezani chiwerengero chomwe mukufuna chobwereza, kenaka sinthani mbali.

Izinto zokwenza Mzere Wopindika Mkono Umodzi

**Mayendedwe Olamuliridwa**: Mukakoka cholemetsacho, chitani mowongolera, kuwonetsetsa kuti chigongono chanu chili pafupi ndi thupi lanu. Mofananamo, kuchepetsa kulemera kwake mwadongosolo. Pewani kugwedezeka kapena kusuntha mwachangu, chifukwa izi zingayambitse kupsinjika kwa minofu ndipo sizigwira ntchito bwino minofu yomwe mukufuna.
**Yang'anani pa Minofu Yabwino **: Mzere Wopindika Mkono Womwe umalunjika makamaka minofu yam'mbuyo mwanu, choncho ndikofunika kugwirizanitsa minofuyi mosamala panthawi yochita masewera olimbitsa thupi. Pewani kulakwitsa kofala kugwiritsa ntchito b

Mzere Wopindika Mkono Umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wopindika Mkono Umodzi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a One Arm Bent-over Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupizo kuti zitsimikizire kuti zikuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati mukumva kupweteka kapena kusapeza bwino, siyani nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wopindika Mkono Umodzi?

Incline Bench One Arm Row: Pakusiyana uku, mumagwiritsa ntchito benchi yokhotakhota kuti muthandizire thupi lanu, zomwe zingathandize kupatula minofu kumbuyo kwanu ndikuchepetsa kupsinjika kumbuyo kwanu.
Mzere Wachingwe Wowirikiza Mmodzi wa Arm: Mtunduwu umagwiritsa ntchito makina a chingwe, omwe angapereke kukana kosasunthika pamayendedwe onse ndipo angathandize kusintha kuwongolera kwa minofu yanu.
Resistance Band One Arm Bent-Over Row: Pogwiritsa ntchito bandi yolimbana m'malo molemera, mutha kutsutsa minofu yanu mwanjira ina ndikupangitsa kuti masewerawa azikhala osunthika komanso osunthika.
Kettlebell One Arm Bent-Over Row: Kusiyanaku kumaphatikizapo kugwiritsa ntchito kettlebell, yomwe ingathandize kulimbitsa mphamvu zanu zogwira ndikutsutsa kukhazikika kwanu chifukwa cha mawonekedwe apadera ndi kugawa kwa kulemera kwa ketulo.

Izinto zokufunda ezishisa ezivumelekile Mzere Wopindika Mkono Umodzi?

The Pull-up ndi ntchito ina yomwe imagwirizana ndi One Arm Bent-over Row chifukwa imayang'ana magulu a minofu omwewo, monga lats, biceps, ndi rhomboids, potero kumawonjezera mphamvu zonse ndi kupirira kwa thupi lapamwamba.
Dumbbell Bench Press imathandizira Mzere umodzi Wopindika-Pamwamba pogwiritsira ntchito magulu otsutsana a minofu, makamaka chifuwa ndi triceps, zomwe zingathandize kusunga minofu ndi kaimidwe, komanso kupititsa patsogolo mphamvu ya Mzere Wopindika poonetsetsa kuti thupi lapamwamba liri. mofanana wamphamvu.

Amaxabiso angamahlekwane kanye Mzere Wopindika Mkono Umodzi

Dumbbell One Arm Row
Kubwerera Kulimbitsa Thupi ndi Dumbbell
Single Arm Dumbbell Row
Kuchita masewera olimbitsa thupi a Bent-over Dumbbell Back
One Arm Dumbbell Back Exercise
Kulimbitsa Mphamvu Kubwereranso Kulimbitsa Thupi
One Arm Row Workout
Dumbbell Row kwa Minofu Yakumbuyo
Single Arm Bent-over Row
Dzanja Limodzi Dumbbell Back Workout