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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

The Smith Upright Row ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya mapewa anu, kumtunda kumbuyo, ndi misampha, zomwe zimathandiza kuti thupi likhale lolimba komanso lokhazikika. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi monga makina a Smith amapereka bata, zomwe zimapangitsa kuti zikhale zosavuta kusunga mawonekedwe oyenera. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo osati kungowonjezera maonekedwe awo komanso kuthandizira mayendedwe a tsiku ndi tsiku ndikupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Upright Row

  • Yambani ndi bala yopuma pa ntchafu zanu, kusunga msana wanu molunjika, ndipo mapewa anu amakoka kumbuyo.
  • Kwezani kapamwamba molunjika kuchibwano chanu, kutsogolera ndi zigongono zanu ndi kusunga kapamwamba pafupi ndi thupi lanu momwe mungathere.
  • Imani pamwamba pa kusuntha pamene bala ili pafupi ndi msinkhu wa chifuwa, kuonetsetsa kuti zigono zanu ndi zapamwamba kuposa manja anu.
  • Pang'onopang'ono tsitsani bar kubwerera kumalo oyambira pa ntchafu zanu, kusunga kayendetsedwe ka kayendetsedwe kake.

Izinto zokwenza Smith Upright Row

  • Mayendedwe Oyendetsedwa: Pewani kuthamangitsa mayendedwe. Kwezani bala pang'onopang'ono komanso mowongolera mpaka ifike pansi pa chibwano chanu. Zigono zanu ziyenera kukhala zazitali kuposa manja anu omwe ali pamwamba. Mofananamo, tsitsani kapamwamba pang'onopang'ono kumalo oyambira. Kuyenda kolamuliridwa kumeneku kumathandiza kugwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
  • Pewani Kulemetsa: Osalemera kwambiri pa bala. Ndi kulakwitsa kofala kuganiza kuti kulemera kwambiri kumatanthauza minofu yambiri. Komabe, kugwiritsa ntchito zolemetsa zambiri kungayambitse mawonekedwe osauka komanso kuvulala komwe kungachitike. Yambani ndi kulemera kothekera ndikuwonjezera pang'onopang'ono ngati

Smith Upright Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Upright Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Smith Upright Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena wonyamulira wodziwa ntchitoyo awonetse kaye masewerawa kuti atsimikizire kuti mukumvetsetsa njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kudzikakamiza mwachangu. Pang'onopang'ono onjezerani kulemera pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Upright Row?

  • The Barbell Upright Row ndi mtundu winanso womwe umagwiritsa ntchito chotchinga, chopatsa mphamvu yosiyana komanso kuthekera kokweza zolemera.
  • The Cable Upright Row ndi kusiyana komwe kumagwiritsa ntchito makina a chingwe, omwe amapereka kupsinjika kosalekeza panthawi yonse yochita masewera olimbitsa thupi.
  • Kettlebell Upright Row ndi mitundu yosiyanasiyana yomwe imagwiritsa ntchito kettlebells, yopereka vuto lapadera chifukwa cha kugawa kolemera kosiyana.
  • The Resistance Band Upright Row ndikusintha komwe kumagwiritsa ntchito magulu otsutsa, ndikupangitsa kuti ikhale njira yosunthika yomwe ingathe kuchitika kulikonse.

Izinto zokufunda ezishisa ezivumelekile Smith Upright Row?

  • Barbell Shrugs: Izi zimathandizira Smith Upright Row poyang'ana minofu ya trapezius, yomwe imagwiritsidwanso ntchito pamzere wowongoka, kuthandiza kulimbikitsa ndi kulimbitsa thupi lapamwamba.
  • Kukweza Kwapambuyo: Izi zimagwira ntchito zofananira, ndikuwonjezera kuyanjana kwa Smith Upright Row, ndikulimbikitsa kulimba kwa mapewa ndi kukhazikika.

Amaxabiso angamahlekwane kanye Smith Upright Row

  • Kugwiritsa Ntchito Mapewa a Smith Machine
  • Kulimbitsa Mzere Wowongoka
  • Smith Upright Row Routine
  • Kulimbitsa Mapewa ndi Smith Machine
  • Smith Machine Upright Rowing
  • Kulimbitsa Mapewa Olunjika
  • Maphunziro a Mapewa a Smith Machine
  • Smith Upright Row kwa Minofu Yamapewa
  • Kumanga Mapewa ndi Smith Upright Row
  • Upright Row pa Smith Machine.