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

The Bodyweight Standing Row ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo kumbuyo, biceps, ndi core, motero kumapangitsa mphamvu, kaimidwe, ndi kukhazikika kwa thupi lonse. Zochita izi ndizoyenera anthu pamilingo yonse yolimbitsa thupi, chifukwa sizifuna zida ndipo zitha kusinthidwa kuti ziwonjezeke kapena kuchepetsa zovuta. Anthu angasankhe kuphatikizira Bodyweight Standing Rows muzochita zawo zolimbitsa thupi kuti zikhale zosavuta, zosinthika, komanso njira yake yolumikizirana ndi kulimbitsa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Standing Row

• Gwirani chotchingacho ndi manja onse awiri, zikhato zikuyang'ana pansi, ndi kutsamira mpaka thupi lanu litakhala pang'ono pang'ono, ndikuwongolera thupi lanu kuchokera kumutu kupita ku zidendene.
• Kokani thupi lanu ku bar, kutsogolera ndi chifuwa chanu ndikufinya mapewa anu pamodzi.
• Gwirani kamphindi pamwamba pa kayendetsedwe kake, kuonetsetsa kuti chifuwa chanu chatsala pang'ono kukhudza bala.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, kusunga ulamuliro ndi kusalola thupi lanu kuti lingobwerera pansi, kuti mutsirize kubwereza kamodzi.

Izinto zokwenza Bodyweight Standing Row

• Mayendedwe Oyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. M'malo mwake, sungani mayendedwe apang'onopang'ono, olamulidwa. Kokani thupi lanu ku bar kapena zomangira, kusunga thupi lanu molunjika komanso lolimba. Kenako, pang'onopang'ono dzichepetseni kubwerera kumalo oyambira. Kuwongolera uku kumathandiza kugwirizanitsa minofu bwino ndikuchepetsa chiopsezo cha kuvulala.
• Gwirizanitsani Masamba a Core ndi Finyani Mapewa: Onetsetsani kuti mukuphatikiza pachimake chanu panthawi yonse yolimbitsa thupi kuti mukhale bata. Mukakokera thupi lanu, finyani mapewa anu pamodzi. Izi sizimangothandiza kuti minofu yanu yam'mbuyo ikhale yabwino komanso imathandizira kupewa kuvulala kwa mapewa.
• Pewani Kudumpha Msana: Kulakwitsa kofala ndiko

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 kutsika pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu ndi kupirira kumakula. Mawonekedwe oyenera ndi njira ndizofunikira kuti mupewe kuvulala ndikuwonjezera mphamvu ya masewerawo. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Standing Row?

• Mzere Wolemera Wanu umodzi wa mkono umodzi: Uku ndikusintha kovutirapo komwe mumagwiritsa ntchito mkono umodzi nthawi imodzi, zomwe zimawonjezera kufunikira kwa mphamvu yanu yapakati komanso imodzi.
• Mzere Wokwera Mapazi: Pakusiyana uku, mumayika mapazi anu pamalo okwera, ndikuwonjezera vuto pokoka kulemera kwa thupi lanu.
• Bodyweight Row with Towel: Pakusiyana uku, mumagwiritsa ntchito chopukutira chokulungidwa mozungulira bar kapena zogwirira, zomwe zimawonjezera kufunikira kwa mphamvu yogwira ndikuyika minofu yosiyanasiyana m'manja ndi kumbuyo kwanu.
• Mzere Wolemera Pathupi ndi Kuyimitsa: Kusintha kumeneku kumaphatikizapo kuyimitsa pamwamba pa kayendetsedwe kake kwa masekondi angapo, zomwe zimawonjezera nthawi pansi pa kupsinjika ndi kukulitsa kukula kwa minofu ndi mphamvu.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Standing Row?

• Kukoka: Kukoka kumakhala kothandizana kwambiri ndi Mizere Yoyimilira ya Bodyweight monga momwe amaganiziranso minofu yam'mbuyo, koma kukoka kosunthika, komwe kumathandiza kupititsa patsogolo mphamvu zonse ndi kutanthauzira kwa thupi lapamwamba.
• Mizere Yotembenuzidwa: Mizere Yotembenuzidwa ndi yofanana ndi Mizere Yoyimilira ya Bodyweight koma imachitidwa mosiyana, zomwe zimapangitsa kuti minofu yam'mbuyo ikhale yowonjezereka, motero kumapangitsa kuti ntchitoyo ikhale yogwira mtima.