Bodyweight Standing 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 Row

Bodyweight Standing Row ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono, kulimbitsa mphamvu ndi kupirira. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa safuna zida ndipo akhoza kusinthidwa kuti awonjezere kapena kuchepetsa mphamvu. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo chifukwa cha ubwino wake pakuwongolera kaimidwe, kupititsa patsogolo matanthauzo a minofu, ndi kulimbikitsa mphamvu zakumtunda kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Standing Row

• Gwirani kapamwamba ndi kugwira mopitirira, manja anu ayenera kukhala otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa.
• Yendani mmbuyo, ndikuwongolera thupi lanu kuchokera kumutu kupita ku zidendene, mpaka manja anu atatambasula ndipo mukukhazikika pazidendene zanu.
• Kokani pachifuwa chanu ku bar mwa kufinya mapewa anu palimodzi, kwinaku mukuwongoka thupi lanu.
• Pang'onopang'ono tambasulani manja anu ndikubwerera kumalo oyambira kuti mutsirize kubwereza kamodzi, kenaka bwerezani masewerawa kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Bodyweight Standing Row

• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi ntchitoyi, onetsetsani kuti mukuyenda mosiyanasiyana. Kokani thupi lanu mmwamba mpaka chifuwa chanu chigwire pa bar kapena manja anu, ndikudzichepetseni mpaka pansi. Pewani kulakwitsa kofala pochita hafu yobwereza kapena kusatsika, chifukwa izi zimachepetsa mphamvu ya masewerawo.
• Mayendedwe Oyendetsedwa: Chitani masewera olimbitsa thupi pang'onopang'ono, mowongolera. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzikweze, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Kugwira Moyenera: Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa. Kulakwitsa kofala ndikugwira bala mokulirapo kapenanso

Bodyweight Standing Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Standing Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Standing Row. Komabe, ndikofunikira kuti muyambe ndi kuwala kowala ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi kupirira zikukula. Zochita zimenezi zimayang'ana makamaka minofu ya msana, mapewa, ndi mikono. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Oyamba kumene angafune kuyamba ndi kuthandizidwa ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Standing Row?

• Single Arm Bodyweight Row: Izi zimafuna kukhazikika komanso mphamvu zambiri, popeza mumagwiritsa ntchito mkono umodzi kukoka thupi lanu ku bar.
• Tuck Front Lever Row: Kusintha kwapamwamba kumeneku kumaphatikizapo kupachikidwa pa bala ndi thupi lanu lofanana ndi pansi, kenako kukoka thupi lanu ku bar.
• Bodyweight Row with Towel: Kusiyanaku kumaphatikizapo kupachika chopukutira pamwamba pa bala ndikugwira malekezero aliwonse a chopukutiracho kuti apange mzere, zomwe zimawonjezera mphamvu yogwira.
• Mzere Wolemera Kwambiri Ndi Mapazi Okwezeka: Kusiyanaku kumaphatikizapo kuyika mapazi anu pamalo okwera ngati benchi kapena sitepe, zomwe zimawonjezera vuto la masewera olimbitsa thupi powonjezera kulemera kwake kukoka.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Standing Row?

• Mizere Yotembenuzidwa ndi masewera ena opindulitsa omwe amakwaniritsa Mizere Yoyimilira ya Bodyweight, pamene imayang'ana magulu a minofu omwewo - kumbuyo ndi biceps - koma kuchokera kumbali ina, motero kuonetsetsa kuti minofu ikutukuka.
• Kukoka kumathandizanso Mizere Yoyimilira ya Bodyweight mogwira mtima, pamene imayang'ana magulu a minofu yofanana, komanso amagwirizanitsa latissimus dorsi ndi deltoids kwambiri, kupereka ntchito yovuta kwambiri komanso kulimbikitsa mphamvu zapamwamba za thupi ndi kupirira.