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Mzere Wowongoka

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMexau Karala
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 thupi yomwe imayang'ana mapewa ndi kumtunda kumbuyo, ndikupangitsa kuti ikhale yolimbitsa thupi kwambiri kwa anthu omwe akufuna kukonza kamvekedwe ka minofu yam'mwamba ndi kaimidwe. Ndizoyenera kwa onse oyamba kumene komanso othamanga apamwamba chifukwa amatha kusinthidwa kuti agwirizane ndi magulu osiyanasiyana olimbitsa thupi mwa kusintha kulemera komwe kumagwiritsidwa ntchito. Zochita izi ndizofunikira kwa iwo omwe akufuna kukulitsa tanthauzo la mapewa, kulimbikitsa kaimidwe kabwinoko, ndikuwonjezera mphamvu zakumtunda kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wowongoka

  • Sungani msana wanu molunjika ndikukokera kulemera kwanu pachifuwa chanu, kusunga kulemera kwanu pafupi ndi thupi lanu ndikutsogolera ndi zigono zanu.
  • Pamwamba pa kayendetsedwe kake, zigono zanu ziyenera kukhala zapamwamba kuposa manja anu ndipo kulemera kwake kukhale pansi pa chibwano chanu.
  • Gwirani malowa kwa kamphindi, kenaka muchepetse kulemera kwake pang'onopang'ono mpaka kumalo oyambira.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza ndikusunga mawonekedwe abwino panthawi yonse yolimbitsa thupi.

Izinto zokwenza Mzere Wowongoka

  • **Kugwira Koyenera**: Kugwira kuyenera kukhala kocheperako pang'ono potalikirana ndi phewa m'lifupi. Kulakwitsa kofala ndikusunga kapamwamba kwambiri kapena pafupi kwambiri. Izi zitha kuyika zovuta zosafunikira pamanja ndi mapewa anu. Manja anu ayenera kuyang'anizana ndi thupi lanu ndipo manja anu ayenera kugwira bala mwamphamvu.
  • **Kuyenda Kolamuliridwa**: Kwezani kapamwamba kosalala, koyendetsedwa mpaka kafika pachibwano chanu. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze bar, chifukwa izi zingayambitse kuvulala komanso kuchepetsa mphamvu ya masewera olimbitsa thupi. Mofananamo, tsitsani mipiringidzo mwadongosolo.
  • **Pewani Kukwezera Pamwamba Kwambiri**: Kulakwitsa kofala ndikukwezera mwamba kwambiri, nthawi zambiri mpaka

Mzere Wowongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wowongoka?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Upright Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi munthu wodziwa zambiri za masewerawa, monga mphunzitsi waumwini, wotsogolera ndi kupereka ndemanga. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kutenga pang'onopang'ono ndikuwonjezera kulemera kwake pamene akukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wowongoka?

  • Mzere Wowongoka Wachingwe: Mtunduwu umagwiritsa ntchito makina a chingwe, omwe amapereka kukangana kosalekeza panthawi yonse yochita masewera olimbitsa thupi ndipo amathandizira kukhazikika komanso kuwongolera.
  • Smith Machine Upright Row: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke njira yoyendetsera kayendetsedwe kake ndikupangitsa kuti ntchitoyi ikhale yosavuta kwa oyamba kumene.
  • EZ Bar Upright Row: Kusinthaku kumagwiritsa ntchito bar ya EZ, yomwe ingakhale yabwino kwa manja anu ndikukulolani kuti mugwire mosiyanasiyana.
  • Kettlebell Upright Row: Mtunduwu umagwiritsa ntchito ma kettlebell, omwe angatsutse mphamvu yanu yogwira ndikupereka kugawa katundu wosiyana kusiyana ndi zolemera zachikhalidwe.

Izinto zokufunda ezishisa ezivumelekile Mzere Wowongoka?

  • The Barbell Shrug ndi ntchito ina yomwe imagwirizana ndi Mzere Wowongoka, chifukwa imayang'ana pamwamba pa minofu ya trapezius, yomwe imagwiranso ntchito pa Mizere Yowongoka, kuthandizira kulimbitsa ndi kufotokozera gulu la minofu iyi.
  • The Lateral Raise ndi yopindulitsa pamodzi ndi Mzere Wowongoka chifukwa umapatula lateral deltoids, gulu la minofu lomwe limagwiritsidwa ntchito mu Mzere Wowongoka, koma osati ngati cholinga chachikulu, motero kuonetsetsa kuti mapewa akugwira ntchito moyenera.

Amaxabiso angamahlekwane kanye Mzere Wowongoka

  • Barbell Upright Row
  • Zochita Zolimbitsa Mapewa
  • Kulimbitsa Mapewa kwa Barbell
  • Mzere Wowongoka wa Minofu Yamapewa
  • Zochita Zapamwamba za Barbell
  • Kumanga Mapewa Owongoka Mzere
  • Njira Yolimbitsa Thupi Yokwera Row
  • Momwe mungapangire Upright Row ndi Barbell
  • Barbell Workout ya Mapewa Tanthauzo
  • Maphunziro a Mapewa Olunjika