Chingwe mkono umodzi wopotokola mzere wokhala

• 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, Obliques, Pectoralis Major Sternal Head, Triceps Brachii

Ukuxhumana kwe Chingwe mkono umodzi wopotokola mzere wokhala

The Cable One Arm Twisting Seated Row ndi masewera olimbitsa thupi omwe amayang'ana minofu yakumbuyo, mapewa, ndi biceps, kulimbikitsa mphamvu zakumtunda ndi kupirira. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kukonza kaimidwe, kukulitsa kutanthauzira kwa minofu, ndikuwonjezera kulimbitsa thupi, zomwe zimapangitsa kukhala chisankho chabwino kwa iwo omwe akufuna njira yophunzitsira mphamvu yokwanira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe mkono umodzi wopotokola mzere wokhala

• Gwirani cholumikizira chimodzi ndi dzanja limodzi, kuwonetsetsa kuti dzanja lanu latambasulidwa ndipo dzanja lanu layang'ana pansi.
• Kokani chingwe ku thupi lanu, kupotoza torso ndi dzanja lanu kuti chikhatho chanu chiyang'ane mmwamba kumapeto kwa kayendetsedwe kake, kwinaku mukuwongoka msana wanu ndipo pakati panu.
• Gwirani malowo kwa kamphindi, mukumva kugundana kumbuyo kwanu ndi minofu ya bicep.
• Pang'onopang'ono bwezerani mkono wanu pamalo oyamba, kulola chingwe kuti chikokere kumbuyo pamene mukukana kukoka kuti muwonjezere mphamvu ya masewerawo. Bwerezani kusuntha kwa chiwerengero chomwe mukufuna chobwerezabwereza ndikusinthira ku mkono wina.

Izinto zokwenza Chingwe mkono umodzi wopotokola mzere wokhala

• Mayendedwe Oyendetsedwa: Mukakoka chingwe, onetsetsani kuti mukuchita pang'onopang'ono komanso mowongolera. Pewani kusuntha kwamphamvu chifukwa kungayambitse kuvulala. M'malo mwake, yang'anani minofu yomwe ikugwiritsidwa ntchito ndikupitirizabe kuyenda mokhazikika panthawi yonseyi.
• Kugwira Moyenera: Gwirani chingwe chogwirizira mwamphamvu ndikuwonetsetsa kuti dzanja lanu silimapindika kapena kupindika movuta. Dzanja lanu liyang'ane pansi kumayambiriro kwa mzere ndikuzungulira kuyang'ana mkati pamene mukukokera chingwe ku thupi lanu.
• Pewani Kuchulukitsa Kwambiri: Kulakwitsa kofala ndikokokera chingwe kumbuyo kwambiri, zomwe zimatha kuyika zovuta zosafunikira pamapewa ndi kumbuyo. Cholinga kukoka chingwe mpaka

Chingwe mkono umodzi wopotokola mzere wokhala Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe mkono umodzi wopotokola mzere wokhala?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable One Arm Twisting Seated Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse kuti masewerawa amachitika ndi mawonekedwe olondola komanso kupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyambira. Kumbukirani, chinsinsi ndi kulamulira kayendetsedwe kake ndipo musalole kulemera kukulamulirani. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kutenthetsa bwino ndi kutambasula musanayambe.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe mkono umodzi wopotokola mzere wokhala?

• Chingwe Mkono Umodzi Wakhala Mzere Wapansi: Pakusiyana uku, chingwecho chimakokedwa kuchokera pansi, ndikugogomezera ma lats apansi ndi minofu ya m'mbuyo.
• Chingwe Chingwe Chokhala Mzere Wokhala Ndi Mzere Wozungulira: Mtunduwu umaphatikizapo kusuntha kwa torso pamene kukoka chingwe, kugwirizanitsa minofu ya oblique yolimbitsa thupi lonse.
• Cable One Arm Seated Row yokhala ndi Resistance Band: Kusinthaku kumawonjezera gulu lolimbana ndi chingwe kuti chiwonjezeke, kukulitsa mphamvu ya minofu ndi kupirira.
• Chingwe Chokhala Mzere Wokhala Mkono Umodzi Ndi Kuyimitsa: Pakusiyaniko uku, kupuma pang'ono kumaphatikizidwa pachimake cha mzerewu, kuonjezera nthawi yomwe ili pansi pa kupsinjika kwa minofu ndi kulimbikitsa kukula kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Chingwe mkono umodzi wopotokola mzere wokhala?

• The Wide Grip Lat Pulldown imathandizira Cable One Arm Twisting Seated Row monga momwe imayang'ananso pa lats koma imaphatikizapo minofu yambiri ya mapewa, kulimbikitsa chitukuko champhamvu chapamwamba cha thupi ndi kupititsa patsogolo kayendetsedwe ka kayendetsedwe kake.
• Zochita zolimbitsa thupi za Seated Cable Row zimakwaniritsa Cable One Arm Twisting Seated Row monga momwe zimayang'ana magulu a minofu omwewo koma zimaphatikizira mikono yonse panthawi imodzi, kupereka mtundu wosiyana wa kusonkhezera kwa minofu ndikulola kuti zolemera zolemera zigwiritsidwe ntchito, zomwe zingayambitse minofu yambiri. kukula ndi mphamvu.