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, mikono, ndi mapewa, kulimbitsa mphamvu yakumtunda ndikuwongolera kaimidwe. Ndi yoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kulimbitsa thupi lawo lapamwamba popanda kugwiritsa ntchito zolemetsa kapena zida zolimbitsa thupi. Anthu atha kusankha kuchita masewerawa chifukwa amatha kuchitidwa kulikonse, amathandizira kukhala olimba, komanso amathandizira kuwongolera ndi kuwongolera thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Standing Row

• Fikirani ndikugwira bala ndikugwira mopitirira muyeso, kusunga manja anu motalika ndi thupi lanu molunjika kuchokera kumutu mpaka zidendene zanu.
• Kokani thupi lanu ku bar popinda zigongono zanu ndikufinya mapewa anu palimodzi.
• Gwirani malowa kwa masekondi angapo, kenaka tambasulani manja anu pang'onopang'ono ndikubwerera kumalo oyambira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna kubwereza ndikusunga mawonekedwe oyenera.

Izinto zokwenza Bodyweight Standing Row

• Gwirani Ntchito Yanu: Kulakwitsa kwina sikukuchita pachimake. Khungu lanu liyenera kukhala lolimba panthawi yonseyi. Izi zidzakuthandizani kuti thupi lanu likhale lolunjika komanso kuti chiuno chanu chisagwedezeke.
• Kokani Zigongono: Pamene mukukoka thupi lanu mmwamba, ganizirani kuyendetsa zigongono zanu pansi ndi kumbuyo, osati kukoka ndi manja anu. Izi zidzakuthandizani kuonetsetsa kuti mukugwiritsa ntchito minofu yanu yam'mbuyo, m'malo modalira kwambiri ma biceps anu.
• Mayendedwe Oyendetsedwa: Pewani kuthamangitsa mayendedwe. Rep iliyonse iyenera kuchitidwa molamulidwa, pokwera ndi potsika. Izi zidzakuthandizani kuti mupindule mokwanira ndi masewera olimbitsa thupi komanso

Bodyweight Standing Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Standing Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Standing Row. Kuchita masewera olimbitsa thupi ndi njira yabwino yolimbikitsira kumbuyo, mapewa, ndi minofu ya mkono. Komabe, ndikofunikira kuyamba ndi kukana kopepuka kapena kubwereza pang'ono kuti musavulale. Oyamba kumene ayeneranso kuonetsetsa kuti ali ndi mawonekedwe olondola kuti atsimikizire kuti akugwira ntchito minofu yoyenera osati kusokoneza thupi lawo. Zitha kukhala zopindulitsa kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Standing Row?

• Single-Arm Bodyweight Row: Kusiyanasiyana kumeneku kumafuna mphamvu ndi kusamala pamene mukuchita masewera olimbitsa thupi pogwiritsa ntchito mkono umodzi panthawi, pamene mkono wina uli kumbuyo kwanu kapena kugwira m'chiuno mwanu.
• Mapazi Okwera Bodyweight Row: Mwakusiyana uku, mumayika mapazi anu pamalo okwera monga benchi kapena sitepe, kuonjezera zovuta ndi mphamvu ya masewera olimbitsa thupi.
• Bodyweight Row with Towel: Izi zimaphatikizapo kupachika chopukutira pamwamba pa bala ndi kugwira malekezero kuti mugwire mzere, zomwe zimawonjezera vuto pakugwira kwanu ndi manja anu.
• Mzere Wolemera Pathupi ndi Kuyimitsa: Kusinthaku kumaphatikizapo kuyimitsa pamwamba pa kayendetsedwe kake kwa masekondi angapo musanatsike pansi, kuonjezera nthawi yopanikizika ndikugwira ntchito mwamphamvu kwambiri minofu yanu.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Standing Row?

• Mapush-ups amatha kulimbitsa zolimbitsa thupi pamene akuloza magulu otsutsana a minofu, makamaka pachifuwa ndi triceps, zomwe zimathandiza kupewa kusagwirizana kwa minofu ndikulimbikitsa mphamvu zam'mwamba zonse.
• Mapulani amawonjezera ubwino wa Mizere Yoyimilira ya Bodyweight mwa kulimbikitsa pachimake, chomwe chili chofunikira kuti mukhale ndi mawonekedwe oyenera komanso okhazikika panthawi yoyendetsa, potero kupititsa patsogolo ntchito ndi kuchepetsa chiopsezo cha kuvulala.