Thumbnail for the video of exercise: Mzere Wopindika Wopindika Bondo pakati pa Mipando

Mzere Wopindika Wopindika Bondo 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
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Mzere Wopindika Wopindika Bondo pakati pa Mipando

The Inverted Row with Bent Knee pakati pa Mipando ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kumbuyo, mapewa, ndi minofu ya mkono. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene ndi omwe akuyesera kupititsa patsogolo mphamvu zawo zam'mwamba ndi kaimidwe. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa kwambiri chifukwa sikufuna zida zodula, kumathandiza kuti thupi likhale lolimba, ndipo likhoza kuphatikizidwa muzochita zilizonse zolimbitsa thupi zapakhomo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wopindika Wopindika Bondo pakati pa Mipando

  • Gona pansi pa nsana wanu pakati pa mipando, pindani mawondo anu ndikuyika mapazi anu pansi, m'chiuno-m'lifupi mwake.
  • Fikirani m'mwamba ndikugwira m'mphepete mwa mipando ya mipando, manja anu ayenera kukhala otambalala kuposa m'lifupi mwake mapewa ndipo manja anu aziyang'anizana.
  • Kokani thupi lanu mmwamba ku mipando mwa kufinya mapewa anu pamodzi ndi kupinda zigongono zanu, kusunga thupi lanu molunjika ndi pachimake chanu.
  • Tsitsani thupi lanu mmbuyo molamulidwa mpaka manja anu atatambasulanso, ndiyeno bwerezani masewerawa kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Mzere Wopindika Wopindika Bondo pakati pa Mipando

  • Kuyanjanitsa Koyenera kwa Thupi: Yambani ndi mawondo anu opindika pamtunda wa digirii 90 ndipo mapazi anu ali pansi. Thupi lanu liyenera kukhala molunjika kuchokera kumutu mpaka mawondo anu. Pewani kulola m'chiuno mwanu kugwedezeka kapena kumbuyo kwanu mopambanitsa. Kuyika kolakwika kumeneku sikungochepetsa mphamvu ya masewera olimbitsa thupi komanso kungayambitse kuvulala.
  • Kuyenda Koyendetsedwa: Pamene mukuchita mzere wokhotakhota, kokerani chifuwa chanu mpaka m'mphepete mwa mpando pogwiritsa ntchito mikono, mapewa, ndi minofu yakumbuyo. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono komanso owongolera.
  • Njira Yopumira: Kumbukirani kupuma moyenera panthawi yonse yolimbitsa thupi. Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya momwe mukuchitira

Mzere Wopindika Wopindika Bondo pakati pa Mipando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wopindika Wopindika Bondo pakati pa Mipando?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Inverted Row ndi Bent Knee pakati pa mipando. Komabe, ndikofunikira kuwonetsetsa kuti mipandoyo ndi yolimba komanso yokhazikika kuti mupewe ngozi zilizonse. Komanso, tikulimbikitsidwa kuti tiyambe ndi kutsika kwambiri ndikuwonjezera pang'onopang'ono pamene mphamvu zawo zikukula. Ngati oyamba akuwona kuti ndizovuta kwambiri, amatha kusintha masewerawo kapena kusankha masewera olimbitsa thupi osavuta kuti akhale ndi mphamvu. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti ali ndi mawonekedwe olondola komanso kupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wopindika Wopindika Bondo pakati pa Mipando?

  • Mzere Wokhotakhota wokhala ndi Mwendo Umodzi Pakati pa Mipando: Kusinthaku kumaphatikizapo kukweza mwendo umodzi kuchoka pansi pamene mukuwongolera. Zimawonjezera zovuta pakuwonjezera chinthu chosakhazikika ndikuphatikizanso pachimake chanu.
  • Mzere Wokhotakhota wokhala ndi Resistance Band pakati pa Mipando: Mukusintha uku, mumagwiritsa ntchito bandi yotsutsa kuzungulira m'chiuno kapena kumapazi kuti muwonjezere zovuta.
  • Mzere Wopindika wokhala ndi Vest Wolemera Pakati pa Mipando: Kusinthaku kumawonjezera kukana powonjezera chovala cholemera. Imawonjezera mphamvu yolimbitsa thupi komanso imathandizira kulimbikitsa msana wanu ndi biceps.
  • Mzere Wokhotakhota wokhala ndi Mapazi Okwezeka Pakati pa Mipando: Mosiyana uku, mumayika mapazi anu pampando wina kapena pamalo okwera. Izi zimawonjezera zovuta mwa kusintha ngodya ndikupangitsa kuti thupi lanu lapamwamba lizigwira ntchito molimbika.

Izinto zokufunda ezishisa ezivumelekile Mzere Wopindika Wopindika Bondo pakati pa Mipando?

  • Mapulani: Mapulani ndi ntchito yothandizana kwambiri pamene ikugwira ntchito yokhazikika, zomwe ndizofunikira kwambiri kuti mukhale ndi mawonekedwe abwino komanso oyenerera panthawi ya Inverted Row ndi Bent Knee pakati pa Mipando.
  • Squats: Ma squats amatha kuthandizira Row Inverted ndi Bent Knee pakati pa Mipando mwa kulimbikitsa thupi lapansi, makamaka quads ndi glutes, kuonetsetsa kuti thupi lonse likugwira ntchito bwino.

Amaxabiso angamahlekwane kanye Mzere Wopindika Wopindika Bondo pakati pa Mipando

  • Zolimbitsa thupi kumbuyo
  • Kulimbitsa thupi kwa mizere yokhotakhota
  • Mzere wopindika wa bondo
  • Mpando zolimbitsa thupi kwa kumbuyo
  • Mzere wokhotakhota wopindika mawondo
  • Kulimbitsa thupi kunyumba kwa msana
  • Zolimbitsa thupi zopalasa
  • Mpando zochokera kumbuyo kulimbitsa thupi
  • Njira yolowera mizere
  • Kuphunzitsa mphamvu kubwerera kunyumba