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Mzere Wowongoka

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Lateral
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Mzere Wowongoka

The Upright Row ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri mapewa ndi kumtunda kumbuyo, kuthandizira kupititsa patsogolo mphamvu za thupi, kaimidwe, ndi kutanthauzira kwa minofu. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kukulitsa mphamvu zawo zakumtunda komanso kupirira kwamphamvu. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa makamaka chifukwa kumalimbikitsa kuyenda bwino kwa mapewa, kumathandiza kupewa kuvulala, komanso kumathandiza kuti mukhale ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wowongoka

  • Sungani msana wanu molunjika ndi chifuwa chanu mmwamba, ndiye pang'onopang'ono kwezani kulemera kwanu pachifuwa chanu, kutsogolera ndi zigono zanu ndikusunga bar pafupi ndi thupi lanu.
  • Onetsetsani kuti zigono zanu nthawi zonse zimakhala zazitali kuposa zakutsogolo.
  • Imani kaye pang'ono pomwe belulo lifika pachifuwa chanu musanachepetse pang'onopang'ono kulemera komwe kudayambira.
  • Bwerezani kubwereza zomwe mukufuna, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Mzere Wowongoka

  • Kugwira Moyenera: Kugwira ndikofunikira pakuchita izi. Gwirani ma barbell kapena ma dumbbells ndikugwira mopitilira muyeso komwe kuli kocheperako pang'ono kuposa m'lifupi mwake. Kugwira motambasuka kumatha kukuvutitsani m'manja ndi mapewa, pomwe kugwira mocheperako kumatha kuchepetsa kusuntha kwanu.
  • Kuyenda Koyendetsedwa: Pewani kulakwitsa kugwiritsa ntchito mphamvu kuti mukweze zolemera. M’malo mwake, kwezani zolemerazo pang’onopang’ono ndi molamulirika, molunjika pa minofu imene mukugwirapo ntchito. Izi sizimangowonjezera kukhudzidwa kwa minofu komanso kumachepetsa chiopsezo cha kuvulala.
  • Malo a Elbow: Sungani zigono zanu pamwamba pa manja anu nthawi zonse mukuchita masewera olimbitsa thupi. Izi zimapangitsa minofu yolondola ndikuletsa mapewa

Mzere Wowongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wowongoka?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Upright Row. Komabe, ndikofunikira kugwiritsa ntchito kulemera kopepuka kuti muyambe ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala komwe kungachitike. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kulemera ndi mphamvu pamene mphamvu zawo ndi luso lawo likuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wowongoka?

  • Mzere Wowongoka Wamkono Umodzi: Kusiyanaku kumayang'ana pa mkono umodzi panthawi imodzi, kulola kuyang'ana kwambiri magulu a minofu pa mkono uliwonse.
  • Mzere Wowongoka Wachingwe: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, omwe amapereka kukana kosasunthika pamayendedwe onse ndipo amatha kukhala osavuta pamalumikizidwe.
  • Wide-Grip Upright Row: Kusiyanasiyana kumeneku kumaphatikizapo kugwiritsira ntchito barbell ndikugwira kwakukulu, komwe kungathe kulunjika pa deltoids kuposa mzere wowongoka.
  • Mzere Wowongoka Wokhala ndi Magulu Otsutsa: Kusiyanaku kumagwiritsa ntchito magulu otsutsa m'malo mwa zolemera, kupereka mtundu wosiyana wa kukana ndi kulola kusuntha kwakukulu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wowongoka?

  • The Lateral Raise ndi ntchito ina yowonjezera chifukwa imapatula ndikugwira ntchito pa lateral deltoids, yomwe imagwiranso ntchito pa Mzere Wowongoka, potero kumapangitsa kuti pakhale kukhazikika ndi mphamvu ya lamba wa pamapewa.
  • Mzere Wopindika umakwaniritsa Mzere Wowongoka momwe umayang'ananso minofu yam'mwamba ya thupi, makamaka minofu yam'mbuyo ndi deltoids, kulimbikitsa kaimidwe kabwino komanso moyenera, zomwe ndizofunikira kwambiri pochita Mzere Wowongoka bwino.

Amaxabiso angamahlekwane kanye Mzere Wowongoka

  • Dumbbell Upright Row
  • Zochita Zolimbitsa Mapewa
  • Zochita za Dumbbell za Mapewa
  • Kulimbitsa Mzere Wowongoka
  • Zochita Zomanga Mapewa
  • Dumbbell Upright Row Technique
  • Momwe Mungapangire Mizere Yowongoka
  • Zochita Zolimbitsa Thupi za Mapewa
  • Mawonekedwe Olunjika ndi Njira
  • Dumbbell Workout Yolimbitsa Mapewa