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

Bodyweight Squatting Row ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo miyendo, pakati, ndi thupi lapamwamba, makamaka kumbuyo. Kulimbitsa thupi kumeneku ndi koyenera kwa anthu amisinkhu yonse yolimba chifukwa kumalimbitsa mphamvu, kusasinthasintha, komanso kusinthasintha kwinaku kumalimbikitsa kaimidwe kabwinoko. Anthu amatha kusankha masewerawa chifukwa safuna zida, kupangitsa kuti ikhale yabwino kusankha masewera olimbitsa thupi kunyumba kapena kwa omwe amakonda masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Squatting Row

• Fikirani ndikugwira zogwirira ntchito kapena mipiringidzo ndi manja onse awiri, kutsamira mpaka manja anu atatambasula ndipo thupi lanu lili pang'ono pang'ono.
• Tsitsani thupi lanu kukhala squat popinda mawondo anu ndikukankhira m'chiuno, kusunga chifuwa chanu ndi msana wanu molunjika.
• Kanikizani zidendene zanu kuti muimirire, kwinaku mukukokera thupi lanu kumapazi kapena pa bar, pogwiritsa ntchito minofu yam'mbuyo ndi yamkono.
• Pang'onopang'ono bwererani kumalo oyambira ndi manja anu atatambasula ndi thupi pang'ono pang'ono, kenaka bwerezani masewera olimbitsa thupi kuti muwerenge chiwerengero chomwe mukufuna.

Izinto zokwenza Bodyweight Squatting Row

• **Pewani Kuwonjeza Msana Wanu Kwambiri:** Kulakwitsa kofala komwe anthu amapanga ndikumata mopambanitsa pamsana pamizere yokwera. Izi zingayambitse kupweteka kwa msana kapena kuvulala. M'malo mwake, yang'anani kusunga msana wanu molunjika komanso pachimake chanu chikugwira ntchito nthawi yonseyi.
• **Mayendedwe Olamuliridwa:** Osathamangira masewerawa. Chitani rep iliyonse ndikuwongolera, makamaka panthawi yotsitsa. Izi sizingochepetsa chiopsezo cha kuvulazidwa, komanso zimakulitsa kukhudzidwa kwa minofu ndi mphamvu yonse ya masewera olimbitsa thupi.
• **Njira Yopumira:** Onetsetsani kuti mukupuma bwino. Mu

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 kutsika kwambiri kuti muwonetsetse mawonekedwe abwino ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera mawonekedwe ndi kaimidwe koyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kukankhira mwamphamvu kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Squatting Row?

• TRX Bodyweight Row: Mtundu wa TRX ndi wofanana ndi mzere wokhazikika wa squatting wa thupi koma umagwiritsa ntchito wophunzitsa kuyimitsidwa, kukulolani kuti musinthe mulingo wovuta kutengera mulingo wanu wolimbitsa thupi.
• Single-Arm Bodyweight Row: Kusinthaku kumachitika pogwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zingathandize kukulitsa vutolo ndikupangitsanso pachimake chanu.
• Mzere wa Bodyweight ndi Mapazi Okwezeka: Poika mapazi anu pa benchi kapena bokosi, mukhoza kuwonjezera zovuta za masewera olimbitsa thupi ndikuwongolera minofu yanu yam'mbuyo ndi ya mapewa bwino.
• Bodyweight Row yokhala ndi Iso Hold: Kusiyanaku kumaphatikizapo kugwira malo apamwamba pamzere kwa masekondi angapo, zomwe zingakuthandizeni kukulitsa mphamvu zanu ndi kupirira kwamphamvu.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Squatting Row?

• Zochita za Lunges zimakwaniritsa Bodyweight Squatting Row monga momwe zimakhudzira thupi lapansi, makamaka quadriceps, hamstrings, ndi glutes, kupititsa patsogolo mphamvu ya mwendo yomwe imafunika kuti ikhale yothamanga pamayendedwe opalasa.
• Zochita zolimbitsa thupi za Plank zimakwaniritsa Bodyweight Squatting Row mwa kulimbikitsa minofu yapakati, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe oyenera komanso okhazikika pamizere yozungulira, motero kuchepetsa chiopsezo cha kuvulala ndi kupititsa patsogolo ntchito.