Bodyweight Standing Close-grip 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 Standing Close-grip Row

The Bodyweight Standing Close-grip Row ndi masewera olimbitsa thupi omwe amalimbana ndi kulimbitsa minofu yam'mbuyo, ma biceps, ndikuwonjezera mphamvu zakumtunda kwa thupi lonse. Ndi yabwino kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kulimbitsa thupi lawo popanda kugwiritsa ntchito zida zolemetsa zolimbitsa thupi. Kuchita masewera olimbitsa thupi sikoyenera kokha chifukwa sikufuna zipangizo, komanso kumapangitsanso kupirira kwa minofu, kumalimbikitsa kaimidwe kabwino, ndipo kungathe kuphatikizidwa muzochita zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Standing Close-grip Row

• Kwezani manja anu patsogolo panu ndikugwira bar ndi manja anu kuyang'anizana wina ndi mzake, kusunga manja anu pafupi.
• Tatsamirani mmbuyo, kusunga thupi lanu mowongoka ndi zidendene zanu pansi, mpaka manja anu atatambasula ndikuthandizira kulemera kwanu.
• Kokani thupi lanu ku bar popinda zigongono zanu ndikufinya mapewa anu palimodzi, ndikuwongolera thupi lanu molunjika panthawi yonseyi.
• Pang'onopang'ono tambasulani manja anu ndikutsamira kumbuyo kuti mubwerere kumalo oyambira, kuonetsetsa kuti mukuwongolera ndikusunga thupi lanu molunjika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Bodyweight Standing Close-grip Row

• Gwirani Ntchito Yanu: Onetsetsani kuti mukuphatikiza maziko anu panthawi yonse yolimbitsa thupi. Izi sizimangothandiza kuti mukhalebe bwino komanso zimalimbitsa minofu yanu ya m'mimba. Cholakwika chofala ndikuyiwala za pachimake ndikungoganizira za kayendetsedwe ka mkono.
• Mayendedwe Oyendetsedwa: Pewani mayendedwe onjenjemera kapena othamanga. M'malo mwake, kokerani kapamwamba pachifuwa chanu pang'onopang'ono, ndikuwongolera, ndiyeno mutulutsenso ndi kayendedwe koyendetsedwa komweko. Kusuntha mwachangu kapena kosalamulirika kungayambitse kupsinjika kwa minofu ndipo sikungagwire ntchito bwino minofu yanu.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi ntchitoyi, onetsetsani kuti mukuyenda mosiyanasiyana. Izi

Bodyweight Standing Close-grip Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Standing Close-grip Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Standing Close-grip Row. Komabe, ndikofunikira kuti muyambe ndi kutsika pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi chipiriro zikukula. Komanso, mawonekedwe oyenera ndi njira ndizofunikira kuti tipewe kuvulala. Mungafunike kukhala ndi katswiri wolimbitsa thupi poyamba kuti mutsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Standing Close-grip Row?

• Bodyweight Australian Row: M'mawonekedwe awa, mumagwiritsa ntchito barbell kapena makina a Smith omwe ali pamtunda wam'chiuno ndikugwira pansi pamanja, mutatsamira ndi thupi lanu molunjika, ndiyeno kukoka chifuwa chanu ku bar.
• Single-Arm Bodyweight Row: Kusiyanasiyana kovutirakoku kumafuna kuti muzichita masewera olimbitsa thupi pogwiritsa ntchito mkono umodzi panthawi, ndikuwonjezera kufunikira kwapakati panu.
• Mapazi Okwera Bodyweight Row: Pakusiyana uku, mumakweza mapazi anu pa benchi kapena bokosi, zomwe zimawonjezera zovuta pakuwonjezera kukana ndikupangitsanso pachimake chanu.
• Bodyweight Ring Row: Mtunduwu umagwiritsa ntchito mphete zochitira masewera olimbitsa thupi m'malo mwa bala, zomwe zimawonjezera kusakhazikika komanso zimafuna kutanganidwa kwambiri ndi kukhazikika kwa minofu yanu.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Standing Close-grip Row?

• Mapush-ups: Pamene kukankhira kumayang'ana pachifuwa ndi triceps, kumapangitsanso minofu yapakatikati ndi yakumbuyo yakumbuyo, kumathandizira Bodyweight Standing Close-grip Row popereka masewera olimbitsa thupi, thupi lonse.
• Mizere ya Dumbbell: Monga Bodyweight Standing Close-grip Row, Dumbbell Rows imayang'ananso minofu yam'mbuyo ndi ma biceps, koma imalola kukana kosinthika, ndikupangitsa kuti zikhale zolimbitsa thupi kwa omwe akuyang'ana kuti pang'onopang'ono awonjezere mphamvu zawo.