Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Posterior

Ukuxhumana kwe Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi

The Bodyweight Standing Close-grip One Arm Row ndi masewera olimbitsa thupi omwe amayang'ana kumbuyo kwanu, biceps, ndi mapewa, kupititsa patsogolo kamvekedwe ka minofu ndikuwongolera kaimidwe. Zochita izi ndi zabwino kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira mpaka othamanga apamwamba, chifukwa amagwiritsa ntchito thupi lanu kuti azitha kukana ndipo akhoza kusinthidwa malinga ndi mphamvu. Anthu angafune kuchita masewera olimbitsa thupi kuti akhale olimba, kuwongolera kamvekedwe ka minofu, komanso kulimbitsa thupi, zomwe zingathandize pazochitika za tsiku ndi tsiku komanso thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi

• Fikirani ndikugwira mtengo kapena chimango cha chitseko ndi dzanja lanu, mkono wanu uli wotambasula ndipo thupi lanu lili pang'ono.
• Kokani thupi lanu kumtengo kapena chimango cha chitseko pogwiritsa ntchito mkono wanu ndi minofu yakumbuyo, ndikusunga chigongono chanu pafupi ndi thupi lanu pamene mukutero.
• Mukakokera thupi lanu pafupi ndi mtengo kapena chimango cha chitseko, imani pang'ono kuti mufinyine minofu yam'mbuyo.
• Pang'onopang'ono tambasulani mkono wanu kuti mubwerere kumalo oyambira, ndipo bwerezani zochitikazo kuti mubwereze nambala yomwe mukufunayo musanasinthe ku mkono wina.

Izinto zokwenza Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi

• Kusuntha Kwamanja Koyenera: Pamene mukukoka kulemera, onetsetsani kuti mukugwiritsa ntchito minofu yam'mbuyo osati mkono wanu. Kuyenda kuyenera kuyambira pamapewa anu, osati kukoka mkono wanu. Ichi ndi cholakwika chofala chomwe chingayambitse kupsinjika kwa mkono ndikuchepetsa mphamvu ya masewerawo.
• Kuyenda Pang'onopang'ono ndi Kuwongolera: Pewani kuthamanga kudutsa. Rep iliyonse iyenera kuchitidwa pang'onopang'ono komanso molamulidwa. Izi zidzakuthandizani kuonetsetsa kuti mukugwiritsa ntchito minofu yoyenera osati kudalira mphamvu kuti mukweze kulemera kwake. Komanso amalola kuti bwino minofu chinkhoswe ndi chitukuko.
• Kulimbitsa Thupi Moyenera: Ndikofunikira kugwira ntchito mbali zonse za thupi lanu mofanana. Ngati inu

Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi?

Kuyimirira kwa Bodyweight Close-grip One Arm Row kuchita masewera olimbitsa thupi kumatha kukhala kovuta kwa oyamba kumene chifukwa cha mphamvu ndi kukhazikika komwe kumafunikira. Komabe, oyamba kumene amatha kusintha masewerawa kuti agwirizane ndi msinkhu wawo. Atha kugwiritsa ntchito kulemera kochepa kwa thupi posatsamira kutali, kapena kugwiritsa ntchito gulu lolimba kuti liwathandize mpaka atapanga mphamvu zofunikira. Ndikofunikira nthawi zonse kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe kuti mupewe kuvulala. Ngati simukutsimikiza, ndi bwino kukaonana ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi?

• The TRX One Arm Row ndikusintha kwina, kugwiritsa ntchito zida zophunzitsira kuyimitsidwa kuti mutsutse mphamvu zanu komanso mphamvu zanu.
• Single Arm Dumbbell Row ndi mtundu wa masewerawa omwe amaphatikiza dumbbell, ndikuwonjezera kukana koyenda.
• The One Arm Bent Over Row ndikusintha komwe mumagwiritsa ntchito barbell kapena kettlebell mutayima ndikuwerama, motero mumakulitsa pachimake chanu mwachangu.
• The Renegade Row ndikusintha kopitilira muyeso komwe kumaphatikiza thabwa ndi mzere wa mkono umodzi, kupereka masewera olimbitsa thupi athunthu.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi?

• Mapush-ups: Izi zimagwiritsa ntchito minofu yotsutsana ndi Bodyweight Standing Close-grip One Arm Row, yomwe ndi chifuwa, triceps ndi mapewa, kupereka kulimbitsa thupi kwa thupi lonse ndikuthandizira kulimbitsa thupi lonse.
• Mizere ya Dumbbell: Mofanana ndi Bodyweight Standing Close-grip One Arm Row, izi zimayang'ananso minofu yam'mbuyo ndi biceps, koma kulemera kwake kungathandize kupititsa patsogolo mphamvu ndi minofu m'maderawa.