Bodyweight Standing One Arm 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 One Arm Row

The Bodyweight Standing One Arm Row ndi masewera olimbitsa thupi apamwamba omwe amayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi mikono, komanso kumachita pakati panu. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi mphamvu ndi kusinthasintha. Anthu angasankhe kuphatikizira zolimbitsa thupi izi muzochita zawo zolimbitsa thupi chifukwa cha zopindulitsa zake pakulimbitsa mphamvu ya minofu, kulimbitsa thupi, ndikulimbikitsa kaimidwe kabwinoko.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Standing One Arm Row

• Tambasulani mkono umodzi ndikugwira chinthucho mwamphamvu, kuonetsetsa kuti mapazi anu ali motalikirana ndi mapewa ndipo mawondo anu ali opindika pang'ono kuti akhazikike.
• Kokani thupi lanu ku chinthucho ndikusunga mkono wanu wina pambali panu, ndikugwiritsira ntchito minofu yanu yam'mbuyo kuti muyende.
• Gwirani malowo kwa kanthawi pamene chifuwa chanu chili pafupi ndi chinthucho, kenako pang'onopang'ono mubwerere kumalo oyambira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kenaka sinthani ku mkono wina.

Izinto zokwenza Bodyweight Standing One Arm Row

• **Kuyenda Koyendetsedwa:** Chinsinsi cha ntchitoyi ndikuwongolera. Pewani kugwedezeka ndipo m'malo mwake, kokerani thupi lanu ku chogwiriracho pang'onopang'ono, molamulirika, kenako pang'onopang'ono mubwerere kumalo oyambira. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
• **Pewani Kupotoza:** Nthawi zambiri anthu amapotoza matupi awo kuti ntchitoyo ikhale yosavuta. Komabe, izi zingayambitse kusamvana kwa minofu ndi kuvulala. Onetsetsani kuti mapewa anu ndi ziuno zanu zili molunjika kutsogolo nthawi yonse yochita masewera olimbitsa thupi.
• **Kuyenda Kwathunthu:** Kuti mupindule kwambiri ndi masewerawa, yesetsani kuyenda mosiyanasiyana. Dzikokereni ku chogwiriracho mpaka pachifuwa chanu chatsala pang'ono kuchikhudza, kenaka tambasulani kwathunthu

Bodyweight Standing One Arm Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Standing One Arm Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Bodyweight Standing One Arm Row. Komabe, zitha kukhala zovuta pang'ono chifukwa zimafunikira kukhazikika komanso mphamvu yakumtunda kwa thupi. Ndibwino kuti muyambe ndi kukana kopepuka kapena kuthandizidwa mpaka mutapeza mphamvu yofunikira. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Standing One Arm Row?

• Mzere wa Bodyweight One-Arm ndi Kuzungulira: Kwa kusiyana kumeneku, pamene mumadzikoka nokha ndi mkono umodzi, mumazungulira thupi lanu kuti liyang'ane kumbali, mukugwira ntchito ya oblique minofu kuwonjezera pa minofu yomwe imayang'aniridwa motsatira.
• Mzere Wolemera Wamphindi Umodzi Wokhala ndi Mapazi Okwezeka: Poyika mapazi anu pabokosi kapena benchi pamene mukuchita mzerewu, mumawonjezera zovuta pachimake ndi kumtunda kwanu.
• Mzere wa One-Arm Bodyweight Row wokhala ndi Resistance Band: Kugwiritsa ntchito gulu lotsutsa lomwe limakulungidwa pa bala ndipo mkono wanu wokoka ungapereke kukana kwina, zomwe zimapangitsa kuti ntchitoyo ikhale yovuta kwambiri.
• Mzere wa One-Arm Bodyweight Row with Towel: Kukulunga chopukutira mozungulira bala ndikugwira malekezero m'dzanja limodzi kumasintha kugwira ndikupangitsa minyewa yosiyanasiyana, kumapereka vuto lapadera.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Standing One Arm Row?

• Mapulani ndi kuwonjezera kwina kwabwino, chifukwa sikuti amangolimbitsa pachimake, chomwe chili chofunikira kuti mukhale ndi mawonekedwe oyenera pa Mizere Yamanja Yamodzi, komanso mumagwiritsa ntchito magulu a minofu omwewo, kupititsa patsogolo mphamvu zanu ndi chipiriro.
• Ma Squats a Bodyweight amathanso kugwirizana ndi Mizere Yamkono Umodzi pomanga mphamvu zocheperapo za thupi, kuwongolera bwino komanso kukhazikika kwanu, zomwe ndizofunikira kuti muyime bwino mizere ya mkono umodzi.