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One Arm Row

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.

IdivayisiMigergo

Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Asa zokubonisa:

Bent Over Row demonstration

Bent Over Row

Dumbbell One Arm Bent-over Row demonstration

Dumbbell One Arm Bent-over Row

Mzere Wopindika Mkono Umodzi demonstration

Mzere Wopindika Mkono Umodzi

Dumbbell Yopindika Pamwamba demonstration

Dumbbell Yopindika Pamwamba

Dumbbell Reverse Grip Row demonstration

Dumbbell Reverse Grip Row

Kunama Kumbuyo Delt Row demonstration

Kunama Kumbuyo Delt Row

Palm Rotational Bent Over Row demonstration

Palm Rotational Bent Over Row

Reverse Grip Incline Bench Two Arm Row demonstration

Reverse Grip Incline Bench Two Arm Row

Dumbbell Hammer Grip Incline Bench Awiri Arm Row demonstration

Dumbbell Hammer Grip Incline Bench Awiri Arm Row

Dumbbell Imatsogozedwa ku Neutral Grip Row demonstration

Dumbbell Imatsogozedwa ku Neutral Grip Row

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe One Arm Row

The One Arm Row ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu yakumbuyo, komanso imagwiranso ntchito ma biceps ndi mapewa, zomwe zimathandizira kuwongolera kaimidwe komanso mphamvu zakumtunda kwa thupi. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kukana kwake kosinthika. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa kwambiri kwa iwo omwe akufuna kukulitsa mphamvu za thupi lawo, kulimbitsa minofu, komanso kulimbikitsa kulumikizana bwino kwa postural.

Ukwenza: Isiqondiso eDelisa Ngasikhathi One Arm Row

Sungani msana wanu mowongoka ndi wofanana pansi, kulola kuti mkono wanu wakumanja ulendewera pansi ndikutambasula kwathunthu.
Kokani dumbbell molunjika kumbali ya chifuwa chanu, ndikusunga mkono wanu wakumtunda pafupi ndi mbali yanu ndikusunga torso.
Gwirani kamphindi pamwamba pa kayendetsedwe kake, ndikufinya minofu yanu yam'mbuyo.
Pang'onopang'ono tsitsani dumbbell kubwerera kumalo oyambira, kubwereza zolimbitsa thupi zomwe mukufuna kubwereza musanatembenukire mbali inayo.

Izinto zokwenza One Arm Row

**Gwiritsani Ntchito Kulemera Koyenera**: Sankhani kulemera komwe kumakulolani kuti mumalize masewerawa ndi mawonekedwe abwino koma ndizovuta. Ngati kulemera kuli kolemera kwambiri, kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Mosiyana ndi zimenezo, ngati kuli kopepuka, simungapeze phindu lonse la masewerawo.
**Yendetsani Mayendedwe Anu**: Pewani mayendedwe onjenjemera kapena othamanga. Chinsinsi cha ntchitoyi ndikulamulidwa, kuyenda kosalala. Kuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwanu kusiyana ndi minofu yanu kungayambitse zotsatira zochepa komanso kuvulala komwe kungatheke.
** Pitirizani Kugwira Ntchito Yanu **: Panthawi yochita masewera olimbitsa thupi, onetsetsani kuti mutu wanu ukugwira ntchito. Izi sizimangothandiza kukhazikika thupi lanu,

One Arm Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda One Arm Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a One Arm Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pang'onopang'ono onjezerani kulemera pamene mphamvu ndi luso zikuyenda bwino. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera ndikuwunika mawonekedwe akamayambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo One Arm Row?

Resistance Band One Arm Row imafuna kuyima pagulu lotsutsa ndikulikokera m'mwamba ndi dzanja limodzi, kutengera kusuntha kwa mzere wachikhalidwe.
The Incline Bench One Arm Row imachitika mwa kugona pachifuwa pa benchi yoyenda ndikukweza dumbbell ndi dzanja limodzi, ndikusunga chigongono pafupi ndi thupi.
Kettlebell One Arm Row amagwiritsa ntchito kettlebell m'malo mwa dumbbell kuti awonjezere mphamvu zogwira komanso zovuta.
TRX One Arm Row imaphatikizapo kugwiritsa ntchito wophunzitsa kuyimitsidwa, komwe mumakokera thupi lanu kumanja ndi mkono umodzi ndikuwongoka thupi lanu.

Izinto zokufunda ezishisa ezivumelekile One Arm Row?

Kukoka ndi ntchito ina yomwe imagwirizana ndi Mizere Yamanja Imodzi chifukwa zonse zimayang'ana latissimus dorsi, minofu yaikulu kwambiri yomwe ili pamwamba pa thupi, yomwe ingapangitse mphamvu yapamwamba ya thupi ndi kukhazikika.
Dumbbell Bench Press ndiwothandizirana bwino ku One Arm Rows pamene imagwira ntchito pa minofu ya pectoral ndi triceps, ndikupereka mphamvu kumbuyo ndi ntchito ya bicep yochitidwa mu One Arm Rows.

Amaxabiso angamahlekwane kanye One Arm Row

Dumbbell One Arm Row
Kubwerera Kulimbitsa Thupi ndi Dumbbell
Single Arm Dumbbell Row
Kulimbitsa Mphamvu Kubwerera
One Arm Row Back Workout
Kuchita masewera olimbitsa thupi a Dumbbell Rowing
Kuchita Zolimbitsa Thupi Zam'mbuyo ndi Dumbbell
One Arm Dumbbell Back Exercise
Kukweza Zolemera kwa Minofu Yakumbuyo
Kulimbitsa Mzere Wa Dzanja Limodzi