Cable Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Posterior

Ukuxhumana kwe Cable Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba

Cable Reverse-grip Straight Back Seated High Row ndi masewera olimbitsa thupi omwe amayang'ana ndikulimbitsa thupi lakumtunda, kuphatikiza kumbuyo, mapewa, ndi mikono. Ndiwoyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe akufuna kupititsa patsogolo mphamvu ndi kaimidwe kawo. Kuphatikizira izi muzochita zolimbitsa thupi kungapangitse kutanthauzira kwa minofu, kulimbikitsa kugwirizanitsa bwino kwa msana ndikuthandizira kuti thupi lizichita bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cable Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba

• Dzikhazikitseni kuti msana wanu ukhale wowongoka, chifuwa chanu chili mmwamba, ndipo manja anu ali otambasulidwa kutsogolo kwanu, kuwonetsetsa kuti chingwecho chikugwedezeka.
• Kokani chingwe cholowera m'chiuno mwanu ndikusunga zigono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamene mukupalasa.
• Gwirani izi kwa kamphindi, kuyang'ana pa kugunda kwa minofu yanu yam'mbuyo.
• Pang'onopang'ono tambasulani manja anu kumalo oyambira, kulola kulemera kukoka manja anu patsogolo pang'onopang'ono pamene mukuwongolera, ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Cable Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba

• Kugwira: Gwirani zogwirizira ndi kugwirizira mobwerera mobwerera (zikhato zikuyang'ana kwa inu). Kugwira uku kumathandiza kulunjika minofu yanu yam'mbuyo mogwira mtima. Komabe, pewani kugwira mwamphamvu kwambiri chifukwa zimatha kusokoneza dzanja. Kugwira kwanu kuyenera kukhala kolimba koma komasuka.
• Mayendedwe Oyendetsedwa: Chitani masewera olimbitsa thupi pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukoke kulemera. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, gwiritsani ntchito mayendedwe osiyanasiyana. Kokani zogwirizira kumimba mwanu mpaka zigono zanu zili kumbuyo pang'ono kumbuyo kwanu, kenaka tambasulani manja anu pang'onopang'ono poyambira. Pewani kubwereza pang'ono monga iwo

Cable Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cable Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Reverse-grip Straight Back Seated High Row. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti mupewe kuvulala ndikuwonetsetsa mawonekedwe oyenera. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupizo kuti atsimikizire kuti mukumvetsetsa mayendedwe oyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cable Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba?

• Cable Neutral-grip Seated High Row imaphatikizapo kugwira zogwirira ntchito ndi manja anu moyang'anizana, zomwe zingathandize kuti msana wanu ndi biceps zigwirizane.
• Single-arm Cable Seated High Row imakulolani kuti muyang'ane mbali imodzi ya nsana wanu panthawi, ndikupangitsa kuti minofu yanu ikhale yolimba komanso yogwirizana.
• The Cable Wide-grip Seated High Row ndikusintha komwe mumagwiritsa ntchito chogwira mokulirapo, chomwe chingathandize kulunjika minofu yakumtunda kwanu ndi mapewa.
• Cable Close-grip Seated High Row imaphatikizapo kugwiritsira ntchito pafupi kwambiri, zomwe zingapereke kulimbitsa thupi kwambiri kwa minofu yanu yapakati yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Cable Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba?

• Mizere Yachingwe Yokhala: Ntchitoyi imagwiranso ntchito minofu yam'mbuyo, kuphatikizapo latissimus dorsi ndi rhomboids, zofanana ndi Cable Reverse-grip Straight Back Seated High Row. Kusiyanitsa pakati pa kugwira ndi kupalasa kumapereka zosiyanasiyana, zomwe zingathandize kupewa kusintha kwa minofu ndi kukwera, kuonetsetsa kuti kupitirizabe kukhala ndi mphamvu komanso kukula kwa minofu.
• Bent Over Barbell Rows: Zochitazi zimakwaniritsa Cable Reverse-grip Straight Back Seated High Row poyang'ana minofu yomweyi, kuphatikizapo latissimus dorsi, rhomboids, ndi kumbuyo. Komabe, zimagwiranso ntchito ndi unyolo wakumbuyo ndipo zimafunikira kukhazikika komanso kuchitapo kanthu kofunikira, ndikuwonjezera gawo lolimbitsa thupi pamachitidwe anu olimbitsa thupi.