Bodyweight Squatting Row

• 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 Squatting Row

The Bodyweight Squatting Row ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amaphatikiza mphamvu zochepa za thupi ndi kumtunda kwa thupi, kulunjika minofu monga glutes, quads, hamstrings, ndi kumbuyo. Ndi chisankho chabwino kwambiri kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kukonza mphamvu zawo zonse ndi kaimidwe. Zochita zolimbitsa thupizi ndizofunikira chifukwa cha kusinthasintha kwake, zomwe sizikusowa zida, komanso chifukwa chotha kulimbitsa thupi, zomwe zimapangitsa kuti zolimbitsa thupi za tsiku ndi tsiku zikhale zosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Squatting Row

• Tembenukirani ndikugwira bala ndi manja onse awiri, zikhato zikuyang'anizana wina ndi mzake, ndi kutsamira mpaka manja anu atatambasula ndipo thupi lanu liri pa ngodya pang'ono.
• Tsitsani thupi lanu kukhala squat poweramitsa mawondo anu ndikukankhira m'chiuno mwanu kumbuyo, kwinaku mukuwongoka msana wanu komanso pachimake chanu.
• Kanikizani zidendene zanu kuti muyime kumbuyo kwinaku mukukokera thupi lanu ku bar, kukokera zigono zanu kumbuyo ndikufinya mapewa anu.
• Dzichepetseninso m'malo a squat, mukukweza manja anu kumbuyo kwanu, kuti mumalize kubwereza kamodzi. Pitirizani masitepe awa pa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Bodyweight Squatting Row

• Engage Core: Sungani maziko anu akugwira nawo ntchito yonse. Izi sizimangothandiza kuti mukhalebe bwino komanso zimateteza msana wanu kuti usavutike. Cholakwika chofala ndikulola kuti mimba ikhale yomasuka, zomwe zingayambitse kupweteka kwa msana kapena kuvulala.
• Kuyenda Kwambiri: Chitani masewerawa pang'onopang'ono komanso molamulidwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse. Dzikokereni mmwamba mpaka chifuwa chanu chikhudze bala kapena zingwe, ndikudzichepetsera njira yonse

Bodyweight Squatting Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Squatting Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Squatting Row. Komabe, ndikofunikira kuti muyambe ndi mphamvu yopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi chipiriro zikukula. Nthawi zonse onetsetsani kuti mukusunga mawonekedwe oyenera kuti mupewe kuvulala. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, ndibwino kuti mupeze malangizo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Squatting Row?

• TRX Row: Pogwiritsa ntchito wophunzitsa kuyimitsidwa kwa TRX, imani moyang'anizana ndi nangula ndikutsamira kumbuyo mutagwira zogwirira ndi manja anu motambasulidwa. Kokani pachifuwa chanu mpaka kumapazi, kenaka muchepetse pang'onopang'ono mmbuyo.
• Mzere Wa mphete: Kusiyanaku ndi kofanana ndi mzere wa TRX, koma m'malo mwake amagwiritsa ntchito mphete zolimbitsa thupi. Kusakhazikika kwa mphete kumawonjezera vuto lowonjezera pamlingo wanu komanso kukhazikika kwapakati.
• Single Arm Bodyweight Row: Awa ndi masewera olimbitsa thupi omwe amagwira mbali imodzi ya thupi lanu panthawi imodzi. Pogwiritsa ntchito bala kapena TRX, gwirani chogwirira ndi dzanja limodzi ndikuyendetsa. Kusiyanasiyana kumeneku kumayang'ana ma obliques anu ndikuthandizira kukonza kusalinganika kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Squatting Row?

• Mapush-ups amatha kuthandizira Bodyweight Squatting Row pogwira minofu yam'mwamba ya thupi, makamaka chifuwa, mapewa, ndi triceps, zomwe zingathe kupititsa patsogolo gawo la masewera olimbitsa thupi ndikupereka thupi lonse lolimbitsa thupi.
• Mapulani ndi ntchito ina yomwe ingathe kuthandizira Bodyweight Squatting Row pamene ikuyang'ana minofu yapakati, kupititsa patsogolo kukhazikika ndi kaimidwe, zomwe ndizofunikira pakuchita mzere wokhotakhota ndi mawonekedwe oyenera ndikupewa kuvulala.