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Smith Upright Row

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMashini ya Smith
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 Smith Upright Row

Smith Upright Row ndi ntchito yophunzitsa mphamvu yomwe imayang'ana kwambiri mapewa, misampha, ndi minofu yam'mbuyo yam'mbuyo, kulimbikitsa kukula kwa minofu ndi kupirira. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta pamagawo osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikiza izi muzochita zawo zolimbitsa thupi kuti azitha kulimbitsa thupi, kulimbitsa kaimidwe, komanso kukhala ndi mawonekedwe apamwamba komanso omveka bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Upright Row

  • Gwirani kapamwamba ndikugwira mopitirira, manja ocheperapo pang'ono kusiyana ndi mapewa-m'lifupi mwake, ndipo lolani kapamwamba kuti ikhale patsogolo pa thupi lanu.
  • Kwezani kapamwamba molunjika kuchibwano chanu, kutsogolera ndi zigongono ndi kusunga kapamwamba pafupi ndi thupi lanu.
  • Imani kaye pamene bala ifika pansi pa chibwano chanu, kuwonetsetsa kuti zigongono zanu ndi zazitali kuposa manja anu.
  • Tsitsani mipiringidzo mmbuyo molamulidwa mpaka poyambira, ndikumaliza kubwereza kumodzi.

Izinto zokwenza Smith Upright Row

  • Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. Kwezani bar pang'onopang'ono mpaka pachifuwa chanu, ndikuchisunga pafupi ndi thupi lanu momwe mungathere. Imani pang'onopang'ono pamwamba pa chokweracho, kenaka tsitsani kapamwamba pang'onopang'ono. Kuyenda koyendetsedwa kumeneku kudzakuthandizani kulunjika minofu yoyenera ndikupewa kuvulala.
  • Sungani Zigono Pamwamba: Cholakwika chimodzi chomwe muyenera kupewa ndikusakweza zigono zanu mokwanira. Zigono zanu nthawi zonse ziyenera kukhala zazitali kuposa manja anu panthawi yokweza. Izi zikuwonetsetsa kuti mukugwira mapewa anu ndi minofu yakumbuyo yakumbuyo, zomwe ndizo zolinga zazikulu za Smith Upright Row.
  • Pewani Kuchulutsa: Osawonjezera kwambiri

Smith Upright Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Upright Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Smith Upright Row. Ndi masewera olimbitsa thupi omwe amalimbana ndi mapewa ndi misampha. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemetsa zopepuka kuti atsimikizire mawonekedwe abwino ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi waumwini kapena woyang'anira gym-goer wodziwa zambiri kuti atsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Upright Row?

  • Mzere Wowongoka Wa Barbell: M'malo mwa makina a Smith, barbell imagwiritsidwa ntchito, yomwe ingathandize kuonjezera zovuta komanso kulimbitsa thupi.
  • Mzere Wowongoka Wachingwe: Kusiyanaku kumagwiritsa ntchito makina opangira chingwe, kumapereka kukangana kosalekeza panthawi yonseyi ndikuthandizira kuwongolera minofu mwanjira yosiyana pang'ono.
  • Mzere Wowongoka wa Kettlebell: Kugwiritsa ntchito ma kettlebell pamasewerawa kungapereke kukana kosiyana komanso kungathandizenso kukulitsa mphamvu zogwira.
  • The Resistance Band Upright Row: Kusinthaku kumagwiritsa ntchito magulu otsutsa, zomwe zimapangitsa kukhala njira yabwino kwa iwo omwe akufuna kuchita masewera olimbitsa thupi kunyumba kapena poyenda.

Izinto zokufunda ezishisa ezivumelekile Smith Upright Row?

  • Barbell Shrugs: Amathandizira Smith Upright Row pamene amayang'ana kwambiri minofu ya trapezius, motero amalimbitsa mphamvu ndi kukula kwa minofu yam'mbuyo yam'mbuyo, yomwe ndi yofunika kwambiri kuti mizere yowongoka ikhale yabwino.
  • Kukweza Kwambiri: Zochita izi zimakwaniritsa Smith Upright Row podzipatula ndikulunjika ku lateral deltoids, zomwe zimagwiranso ntchito pamizere yowongoka, zomwe zimathandizira kukhazikika kwa mapewa ndikuyenda kosiyanasiyana.

Amaxabiso angamahlekwane kanye Smith Upright Row

  • Kugwiritsa Ntchito Mapewa a Smith Machine
  • Kulimbitsa Mzere Wowongoka
  • Smith Upright Row Technique
  • Kulimbitsa Mapewa ndi Smith Machine
  • Maphunziro a Smith Machine Upright Row
  • Momwe mungachitire Smith Upright Row
  • Smith Upright Row kwa Minofu Yamapewa
  • Smith Machine Shoulder Workouts
  • Upright Row pogwiritsa ntchito Smith Machine
  • Smith Machine Zolimbitsa Thupi za Mapewa