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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

Mzere Wowongoka ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri mapewa ndi kumtunda kumbuyo, komanso imagwiranso ntchito biceps ndi trapezius minofu. Ndi chisankho chabwino kwambiri kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi, kaimidwe, ndi matanthauzo a minofu. Kuphatikizira Mizere Yowongoka muzochita zanu zolimbitsa thupi kumatha kukulitsa kukhazikika kwa mapewa, kulimbikitsa kulumikizana bwino kwa thupi, komanso kumathandizira kuti thupi lizichita bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wowongoka

  • Kusunga msana wanu molunjika komanso pachimake chanu, kwezani zolemera pang'onopang'ono mpaka pachifuwa chanu, kutsogolera ndi zigono zanu ndikusunga zolemera pafupi ndi thupi lanu.
  • Onetsetsani kuti zigongono zanu ndi zapamwamba kuposa manja anu pamwamba pa kayendetsedwe kake, ndipo imani pang'ono.
  • Pang'onopang'ono tsitsani zolemera kubwerera kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Mzere Wowongoka

  • Kugwira Moyenera: Manja anu ayenera kukhala pafupi ndi mapewa-m'lifupi padera pa barbell. Kugwira komwe kumakhala kokulirapo kumatha kuchepetsa kusuntha kosiyanasiyana ndikuyika kupsinjika kosayenera pamapewa, pomwe kugwira komwe kuli kocheperako kungapangitse kuti masewerawa akhale ovuta komanso osagwira ntchito.
  • Kuyenda Koyendetsedwa: Pewani kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. M'malo mwake, kwezani barbell pang'onopang'ono komanso mowongolera. Izi sizimangowonjezera kuyambitsa kwa minofu komanso kumachepetsa chiopsezo cha kuvulala.
  • Malo a Elbow: Mukakweza belu, zigongono zanu ziyenera kukhala zapamwamba nthawi zonse kuposa manja anu. Izi zimathandiza kugwirizanitsa minofu yoyenera ndikuletsa kupsinjika kwa dzanja. Kulakwitsa kofala ndiko kukweza manja pamwamba kuposa zigongono, zomwe zimatha kuvulaza

Mzere Wowongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wowongoka?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Upright Row. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti mupewe kuvulala ndikuwonetsetsa kuti muwoneke bwino. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukuzichita moyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wowongoka?

  • Single-Arm Upright Row imayang'ana pa mkono umodzi panthawi imodzi, kuthandiza kuthana ndi vuto lililonse lamphamvu pakati pa mbali ziwirizo.
  • Wide-Grip Upright Row imasintha kuyika kwa dzanja kukhala motalikirapo kuposa m'lifupi m'lifupi, kulunjika ma deltoids kuposa misampha.
  • The Upright Cable Row imagwiritsa ntchito makina opangira chingwe, kupangitsa kugwedezeka kosalekeza poyenda komanso kuchepetsa kupsinjika kwa manja.
  • The Upright Row with Resistance Bands imapereka njira yosunthika komanso yosunthika, yokhala ndi zovuta zosinthika mosavuta posintha kugwedezeka kwa bandi.

Izinto zokufunda ezishisa ezivumelekile Mzere Wowongoka?

  • Mizere Yopindika: Izi ndizothandiza kwambiri ku Mizere Yowongoka chifukwa imayang'ana magulu a minofu omwewo koma kuchokera kumbali yosiyana, kupereka kulimbitsa thupi kwakukulu kwa thupi lapamwamba.
  • Kukweza Kwapambuyo: Kukweza Kwambiri Kumawonjezera Mizere Yowongoka poyang'ana makamaka ma deltoids am'mbali, omwe amakhalanso pamizere Yowongoka, motero amathandizira kulimbikitsa ndikuwongolera minofu yonse yamapewa.

Amaxabiso angamahlekwane kanye Mzere Wowongoka

  • Barbell Upright Row
  • Zochita Zolimbitsa Mapewa
  • Kulimbitsa Mzere Wowongoka
  • Kulimbitsa Mapewa kwa Barbell
  • Kuchita Zolimbitsa Thupi Pamwamba ndi Barbell
  • Zochita Zomanga Mapewa
  • Maphunziro a Barbell a Mapewa
  • Njira ya Upright Barbell Row
  • Zochita Zolimbitsa Thupi Zolimbitsa Mapewa
  • Zolimbitsa Thupi za Barbell za Upper Thupi