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 amayang'ana ndikulimbitsa kumbuyo, mapewa, ndi minofu ya mkono pogwiritsa ntchito kulemera kwa thupi lanu. Zochita izi ndi zabwino kwa anthu pamlingo uliwonse wolimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi mphamvu ndi luso la munthu. Anthu angasankhe kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kulimbitsa kaimidwe, ndi kulimbikitsa kayendetsedwe kabwino ka ntchito m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Standing Close-grip Row

• Gwirani chotchingacho ndi manja onse awiri, zikhato zikuyang'ana kwa inu, chapatali chocheperako kuposa mapewa anu.
• Tsatirani mmbuyo, sungani thupi lanu molunjika kuchokera kumapazi mpaka kumutu, ndipo manja anu atambasulidwe mokwanira kuti mupachikidwa pa bar.
• Kokani thupi lanu ku bar popinda zigongono zanu ndikufinya mapewa anu palimodzi, kusunga thupi lanu molunjika komanso pachimake chanu.
• Pang'onopang'ono tambasulani manja anu kuti mubwerere kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake kuti muwonjezere phindu la masewerawo.

Izinto zokwenza Bodyweight Standing Close-grip Row

• Gwirani Ntchito Yanu: Gwirizanitsani minofu yanu yayikulu panthawi yonse yochita masewera olimbitsa thupi. Izi sizimangothandiza kuti thupi lanu likhale lolimba komanso zimawonjezera chinthu cholimbitsa thupi lanu. Kulakwitsa Kwambiri: Pewani kuti msana wanu ugwedezeke kapena chiuno chanu chikwere. Izi zikuwonetsa pachimake chosokonekera ndipo zimatha kuyambitsa kupsinjika kwa msana.
• Lamulirani Mayendedwe Anu: Onetsetsani kuti mumawongolera mayendedwe anu

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 kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupizo. Izi zidzathandiza oyamba kumene kumvetsetsa mawonekedwe ndi njira yoyenera. Pamene mphamvu ndi luso zikuyenda bwino, mphamvu ndi kulemera kwake kumatha kuwonjezeka pang'onopang'ono. Ndikofunikiranso kukumbukira kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

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

• TRX Row: Pogwiritsa ntchito zingwe za TRX, mutha kusintha kuchuluka kwazovuta posintha mbali ya thupi lanu. Mukayandikira kuyimirira mowongoka, m'pamenenso kuchita masewera olimbitsa thupi kumakhala kosavuta.
• Mzere wa One-Arm Bodyweight Row: Kusiyanaku kumawonjezera vuto mwa kupangitsa kuti mugwiritse ntchito mkono umodzi panthawi, zomwe zimathandizanso kuwongolera bwino komanso kulumikizana.
• Wide-Grip Bodyweight Row: Pokulitsa kugwira kwanu, mutha kulunjika minofu yosiyanasiyana kumbuyo kwanu ndi mapewa.
• Mzere Wokwezeka Wamapazi Olemera Kwambiri: Kukweza mapazi anu pa benchi kapena bokosi pamene mukuchita mizere kumawonjezera zovuta pachimake chanu ndikuwonjezera mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Standing Close-grip Row?

• Push-ups: Pamene makamaka ikuyang'ana pachifuwa ndi triceps, kukankhira kumapangitsanso msana wanu ndi pachimake, kukupatsani masewera olimbitsa thupi omwe amakwaniritsa kukoka kwa mzere woyimirira pafupi ndi kukankha.
• Mapulani: Zochitazi zimalimbitsa minofu yapakati, yomwe imagwiranso ntchito pamzere woyima pafupi, potero kumapangitsa kuti pakhale bata komanso kupirira, zomwe ndizofunikira kuti mukhale ndi mawonekedwe oyenera panthawi yochita masewera olimbitsa thupi.