Gulu Lopindika Pamzere Wonse Wogwirizira

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

Ukuxhumana kwe Gulu Lopindika Pamzere Wonse Wogwirizira

The Band Bent Over Wide Grip Row ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ndikulimbitsa minofu yakumbuyo, mapewa, ndi mikono. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu ndi kaimidwe kawo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kulimbikitsa kutanthauzira kwa minofu, kulimbikitsa mphamvu za thupi lonse, ndikusintha mayendedwe a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu Lopindika Pamzere Wonse Wogwirizira

• Pindani m'chiuno mwanu, kusunga msana wanu mowongoka, mpaka thupi lanu lakumtunda limakhala lofanana ndi pansi.
• Gwirani nsonga za gululo ndi manja anu kuyang'ana mkati, manja atatambasula ndi manja otambasuka kuposa m'lifupi mwake mapewa.
• Kokani bandelo chakuchifuwa chanu, kukulitsa zigongono zanu ndikumangirira mapewa anu pamodzi.
• Pang'onopang'ono tsitsani manja anu kubwerera kumalo oyambira, kusunga kusagwirizana mu gulu, kuti mutsirize kubwereza kamodzi.

Izinto zokwenza Gulu Lopindika Pamzere Wonse Wogwirizira

• Yang'anirani Mayendedwe Anu: Ndikofunikira kuwongolera mayendedwe anu panthawi yonse yolimbitsa thupi. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukoke gululo. M'malo mwake, yang'anani pakuchita minofu yanu ndikukoka gululo pang'onopang'ono ndi mwadala m'chiuno mwanu.
• Wide Grip: Onetsetsani kuti mwagwira gululo ndi lalikulu mokwanira. Manja anu ayenera kukhala otambalala kuposa m'lifupi m'lifupi la mapewa. Kugwira mopapatiza kungapangitse kupsinjika kosayenera pamapewa anu ndikuchepetsa mphamvu ya masewerawo.
• Yang'anani pa Minofu Yoyenera: Gulu Lopindika Pa Wide Grip Row makamaka limagwira minofu yanu yam'mbuyo, kuphatikizapo latissimus dorsi (lats) ndi rhomboid. Onetsetsani kuti mukuchita masewera olimbitsa thupi. A

Gulu Lopindika Pamzere Wonse Wogwirizira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu Lopindika Pamzere Wonse Wogwirizira?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Bent Over Wide Grip Row. Komabe, ndikofunikira kuti muyambe ndi gulu lolimbikira lomwe lili loyenera mulingo wawo wamakono. Ndikofunikiranso kuphunzira mawonekedwe olondola kuti musavulale. Ngati sakutsimikiza, ayenera kupeza upangiri kwa katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu Lopindika Pamzere Wonse Wogwirizira?

• Single-Arm Band Bent Over Row: Kusinthaku kumachitika mkono umodzi pa nthawi, kukulolani kuti muyang'ane minofu kumbali imodzi ya msana wanu panthawi imodzi.
• Band Bent Over Underhand Grip Row: Kusinthaku kumakhudza kugwira bandiyo ndi manja anu kuyang'ana mmwamba, zomwe zimayang'ana ma biceps anu kwambiri.
• Band Bent Over High Row: Kusiyanaku kumaphatikizapo kukokera gululo kupita pachifuwa chanu chakumtunda, kuloza minofu yakumbuyo yakumbuyo.
• Band Bent Over Row ndi Rotation: Kusinthaku kumaphatikizapo kupotoza torso yanu pamene mukukoka gululo, lomwe limakhudza pachimake chanu ndikuwonjezera mphamvu zozungulira.

Izinto zokufunda ezishisa ezivumelekile Gulu Lopindika Pamzere Wonse Wogwirizira?

• Kukoka kungathenso kuthandizira Band Bent Over Wide Grip Rows pamene akuyang'ana magulu ofanana a minofu, kuphatikizapo latissimus dorsi, rhomboids, ndi trapezius, kupititsa patsogolo mphamvu za thupi ndi kupirira kwa minofu.
• Seated Cable Rows ndi ntchito ina yomwe imathandizira Band Bent Over Wide Grip Rows, chifukwa imayang'ananso minofu yam'mbuyo ndikuthandizira kulimbitsa mphamvu ndi kukula kwa minofuyi, zomwe zimathandizira kuti ntchitoyo igwire bwino ntchito yopalasa.