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Mzere Woyimitsidwa

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, Trapezius Upper Fibers
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Mzere Woyimitsidwa

The Suspended Row ndi masewera olimbitsa thupi athunthu omwe amayang'ana kwambiri minofu kumbuyo kwanu, mikono, ndi pachimake, kulimbikitsa kukula kwa minofu ndi kupirira. Ndi masewera olimbitsa thupi osiyanasiyana oyenera oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu zamunthu payekha. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kulimbikitsa kaimidwe kabwino, ndi kuwonjezera mphamvu zogwira ntchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Woyimitsidwa

  • Imani moyang'anizana ndi zingwezo, gwirani zogwirira ntchito ndi kutsamira mpaka thupi lanu litakhala pang'ono pang'ono, ndikusunga mapazi anu motalikirana ndi mapewa.
  • Kusunga thupi lanu mowongoka komanso pachimake chanu, kokerani pachifuwa chanu mpaka kumapazi popinda zigongono zanu ndikufinya mapewa anu pamodzi.
  • Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse thupi lanu pang'onopang'ono kubwerera kumalo oyambira, tambasulani manja anu mokwanira.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kusunga kulamulira ndi mawonekedwe oyenera pa rep iliyonse.

Izinto zokwenza Mzere Woyimitsidwa

  • **Gwiritsani Ntchito Paphata panu**: Kuti mupindule kwambiri ndi Mizere Yoyimitsidwa, ndikofunikira kuti mugwirizanitse maziko anu muzolimbitsa thupi zonse. Izi sizimangothandiza kukhazikika thupi lanu komanso zimakulitsa mphamvu zomwe mungapeze kuchokera ku masewera olimbitsa thupi. Kulakwitsa kofala ndikungoyang'ana pa kukoka ndi manja anu, kwinaku mukunyalanyaza pachimake chanu.
  • **Kuyenda Koyendetsedwa**: Onetsetsani kuti mayendedwe anu akuchedwa komanso amawongoleredwa. Pewani chiyeso chogwiritsa ntchito mphamvu kuti mudzikweze, chifukwa izi zingayambitse kuvulala ndikupangitsa kuti ntchitoyo ikhale yochepa. M'malo mwake, yesetsani kudzikweza nokha pogwiritsa ntchito wanu

Mzere Woyimitsidwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Woyimitsidwa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Suspended Row. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kapena kukana pang'ono kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kapena munthu wodziwa zambiri awonetse kaye masewerawa kuti atsimikizire kuti mukumvetsetsa mayendedwe oyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu ndikupewa kukankha mwachangu kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Woyimitsidwa?

  • Single Arm Suspended Row: Kusinthaku kumachitika pogwiritsa ntchito mkono umodzi wokha panthawi imodzi, zomwe zingathandize kuwongolera bwino komanso kulumikizana.
  • Kuyimitsidwa Tuck Row: Muzochita izi, mumakoka thupi lanu mmwamba pamene mukubweretsa mawondo anu pachifuwa chanu, zomwe zimagwira minofu yanu yaikulu.
  • Wide Grip Suspended Row: Kusiyanasiyana kumeneku kumachitidwa ndi grip yotakata kuposa mapewa-width-width grip, yomwe ingathandize kulunjika minofu yakumtunda kwanu ndi mapewa.
  • Mzere Woyimitsidwa ndi Kasinthasintha: Kusiyanaku kumaphatikizapo kupotoza thupi lanu pamene mukudzikweza, zomwe zingathandize kupititsa patsogolo mphamvu zozungulira komanso kusinthasintha.

Izinto zokufunda ezishisa ezivumelekile Mzere Woyimitsidwa?

  • Mapush-ups amatha kulinganiza kukoka kwa Mizere Yoyimitsidwa poyang'ana minofu yokankhira ngati chifuwa, triceps, ndi mapewa, kupititsa patsogolo mgwirizano wa thupi lonse ndikuletsa kusamvana kwa minofu.
  • Ma Deadlifts amaphatikizana ndi Mizere Yoyimitsidwa polimbitsa msana wam'mbuyo ndi hamstrings, zomwe ndizofunikira kuti mukhalebe ndi mawonekedwe oyenera panthawi yopalasa ndikuthandizira kukonza mphamvu ndi kaimidwe ka thupi lonse.

Amaxabiso angamahlekwane kanye Mzere Woyimitsidwa

  • Zolimbitsa thupi kumbuyo
  • Kulimbitsa thupi kwa mizere yoyimitsidwa
  • Kuyimitsidwa maphunziro kwa msana
  • Zolimbitsa thupi zopalasa
  • Kulimbitsa thupi kunyumba kwa minofu yakumbuyo
  • Kulimbitsa kumbuyo ndi kulemera kwa thupi
  • Kuchita masewera olimbitsa thupi
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Mzere woyimitsidwa kuti ukhale wolimba kumbuyo
  • Kulimbitsa thupi kwa minofu yakumbuyo ndi mzere woyimitsidwa