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 opindulitsa omwe amalimbana ndi kulimbitsa kumbuyo, mapewa, ndi minofu ya mkono, komanso kumapangitsanso kukhazikika komanso kukhazikika kwapakati. Zochita izi ndizoyenera anthu pamilingo yonse yolimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi luso la munthu. Anthu angasankhe kuchita masewera olimbitsa thupiwa kuti alimbikitse kamvekedwe ka minofu, kulimbikitsa kaimidwe kabwinoko, komanso kulimbitsa thupi lonse popanda kufunikira kwa zida zambiri zochitira masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi

• Dzikhazikitseni pang'ono pang'ono, kutsamira pang'ono, ndipo gwirani chinthucho ndi dzanja limodzi, ndikuwongola dzanja lanu mokwanira.
• Kokani thupi lanu ku chinthucho pogwiritsa ntchito mphamvu ya mkono wanu, kusunga chigongono chanu pafupi ndi thupi lanu pamene mukuchita zimenezo.
• Gwirani malo kwa kamphindi pamwamba pa kayendetsedwe kake kuti mugwirizane ndi minofu yanu yam'mbuyo.
• Kumasula pang'onopang'ono ndikubwerera kumalo oyambira, kuonetsetsa kuti thupi lanu likhale lolunjika panthawi yonse yochita masewera olimbitsa thupi. Bwerezani zolimbitsa thupi ndi mkono wina.

Izinto zokwenza Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi

• Kugwira Moyenera: Gwirani chogwiriracho ndikuchigwira mwamphamvu ndipo chikhato chanu chayang'ana mkati. Kugwira uku kukuthandizani kuti mugwire bwino ma biceps anu ndi minofu yakumbuyo. Kulakwitsa kofala ndiko kugwira chogwiriracho momasuka kapena chikhatho chikuyang'ana pansi, zomwe zingayambitse kupsinjika kwa dzanja kapena kuvulala.
• Yesetsani Kuyenda Kwanu: Pamene mukuchita masewera olimbitsa thupi, kokerani chigongono chanu kumbuyo, kufinya mapewa anu pamodzi ndikusunga mkono wanu pafupi ndi thupi lanu. Pewani kulakwitsa kofala kwa kugwiritsa ntchito mphamvu kuti mugwedeze thupi lanu chammbuyo; izi zingayambitse kuvulala kwa msana ndipo sizingagwire ntchito bwino minofu yanu. Kuyenda kuyenera kukhala kwapang'onopang'ono, kuwongolera, ndi kuyang'ana

Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Standing Close-grip One Arm Row. Komabe, ndikofunikira kuzindikira kuti kuchita masewera olimbitsa thupi kumafuna mphamvu zambiri zam'mwamba. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, akhoza kusintha masewerawo kapena kugwiritsa ntchito chithandizo mpaka mphamvu zawo zikuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe ndi mphamvu yopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira kuti ntchitoyo ikuchitika moyenera.

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

• Bodyweight One Arm Incline Row: Kusinthaku kumafuna kapamwamba kapena pamwamba, kukulolani kuti mudzikoke panjira, kuyang'ana pa mkono umodzi panthawi.
• Bodyweight Renegade Row: Pakusiyana uku, mumayambira pa thabwa, ndi dzanja lirilonse pa dumbbell, ndipo mumayendetsa mkono umodzi panthawi, ndikusunga thupi lanu molunjika komanso lokhazikika.
• Bodyweight Single-arm Suspension Row: Kusinthaku kumagwiritsa ntchito wophunzitsa kuyimitsidwa, monga TRX, pomwe mumatsamira mmbuyo mutagwira chogwirira ndi mkono umodzi ndikukokera thupi lanu mmwamba.
• Kupindika kwa Bodyweight Pa Mzere Umodzi Wamkono: Kusiyanaku kumaphatikizapo kupinda m'chiuno, kubzala dzanja limodzi pa benchi kuti lithandizire ndi kugwiritsa ntchito dzanja lina poyendetsa.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Kuyimirira Moyandikira Mzere Wamkono Umodzi?

• Push-ups: Makankhidwe amakankhira minyewa yotsutsana ndi Standing Close-grip One Arm Row, ndikupatseni mwayi muzochita zanu zolimbitsa thupi. Pomwe mzerewo umalunjika kumbuyo kwanu ndi ma biceps, kukankha kumalunjika pachifuwa ndi triceps.
• Mapulani: Mapulani ndi masewera olimbitsa thupi kwambiri kuti agwirizane ndi Standing Close-grip One Arm Row pamene amalimbitsa minofu yapakati, yomwe ili yofunika kwambiri kuti ikhale yokhazikika komanso yokhazikika panthawi yoyendetsa.