Chingwe Chotsika ndi Chomata Zingwe

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mbendelo

Ukuxhumana kwe Chingwe Chotsika ndi Chomata Zingwe

Cable Low Row yokhala ndi Rope Attachment ndi masewera olimbitsa thupi amphamvu omwe amalunjika ndikuwongolera minofu yakumbuyo, mapewa, ndi mikono. Kuchita masewera olimbitsa thupi ndi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amalimbikitsa kaimidwe kabwino, kumapangitsa kuti minofu ikhale yolimba, komanso imalimbitsa thupi lonse. Anthu atha kusankha kuchita masewera olimbitsa thupiwa kuti azitha kusinthasintha machitidwe awo ophunzitsira mphamvu komanso kuti apange thupi lolimba komanso lolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chotsika ndi Chomata Zingwe

• Imani moyang'anizana ndi makina a chingwe, gwirani zogwirira zingwezo ndi manja onse awiri ndikubwerera mmbuyo mpaka manja anu atatambasulidwa kutsogolo kwanu.
• Gwirani mawondo anu pang'ono, sungani msana wanu molunjika ndikumangirira pachimake.
• Kokani chingwe m'chiuno mwanu, kufinya mapewa anu pamodzi ndikusunga zigono zanu pafupi ndi thupi lanu.
• Pang'onopang'ono bweretsani chingwe kumalo oyambira ndikubwereza kayendetsedwe ka kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Chingwe Chotsika ndi Chomata Zingwe

• Mayendedwe Oyendetsedwa: Nthawi zonse chitani masewera olimbitsa thupi ndi mayendedwe oyendetsedwa. Pewani kugwiritsa ntchito mphamvu kukokera chingwe kwa inu. M'malo mwake, gwiritsani ntchito minofu yam'mbuyo ndi yamkono kuti mukoke. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimatsimikizira kuti minofu yoyenera ikugwiritsidwa ntchito.
• Gwirani ndi Kukoka: Mukagwira chingwe, onetsetsani kuti manja anu akuyang'anizana ndipo manja anu ali otalikirana. Pamene mukukoka chingwecho, yesani kubweretsa manja anu pamimba panu, kusunga zigono zanu pafupi ndi thupi lanu. Pewani kutulutsa zigongono zanu, chifukwa izi zitha kukupatsirani mapewa anu mosayenera.
• Kupuma: Kulakwitsa kofala ndikusunga mpweya wanu panthawi yolimbitsa thupi.

Chingwe Chotsika ndi Chomata Zingwe Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chotsika ndi Chomata Zingwe?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Low ndi Rope Attachment. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe olondola kuti mupewe kuvulala. Ntchitoyi imayang'ana makamaka minofu yakumbuyo komanso imagwiranso ntchito mapewa ndi mikono. Ndikoyenera kwa oyamba kumene kupeza chitsogozo kuchokera kwa mphunzitsi kapena munthu wodziwa zambiri kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chotsika ndi Chomata Zingwe?

• One-Arm Cable Row: Kusiyanaku kumayang'ana mbali imodzi panthawi, kukulolani kuti muzindikire ndikuwongolera kusalingana kulikonse pakati pa kumanzere ndi kumanja.
• Mzere Wapamwamba Wachingwe: M'malo mokoka kuchokera pamalo otsika, mumakoka chingwe kuchokera pamalo okwera kupita pachifuwa chanu, chomwe chimayang'ana kwambiri minofu yanu yam'mbuyo yam'mwamba.
• Cable Row with Twist: Kusinthaku kumaphatikizapo kusuntha kozungulira pamene mukukoka chingwe, kugwiritsira ntchito obliques ndi minofu ina yapakati kuphatikizapo kumbuyo kwanu.
• Bent Over Cable Row: Kusiyanaku kumaphatikizapo kupinda m'chiuno ndikukokera chingwe pamimba panu, chomwe chimaloza minofu yanu yakumbuyo ndikumangiriranso minyewa yanu ndi ma glutes.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chotsika ndi Chomata Zingwe?

• The Dumbbell Bent Over Row ndi ntchito ina yowonjezera monga imagwiranso ntchito minofu yam'mbuyo koma imawonjezera chinthu chokhazikika komanso kuyenda kwapakati, kuthandiza kukonza kusalinganika kulikonse kwa minofu ndikuwonjezera mphamvu zonse.
• Zochita zolimbitsa thupi za Lat Pulldown ndizothandizira kwambiri chifukwa ngakhale zimayang'ananso minofu yam'mbuyo, makamaka imatsindika latissimus dorsi, kupereka masewera olimbitsa thupi kudera lonse lakumbuyo.