Kettlebell One Arm Row

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Riikweri.
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Transverse Abdominis, Trapezius Lower Fibers, Trapezius Middle Fibers, Trapezius Upper Fibers
• Amashwa eqhapho: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Ukuxhumana kwe Kettlebell One Arm Row

Kettlebell One Arm Row ndi ntchito yolimbitsa mphamvu yomwe imayang'ana magulu angapo a minofu kuphatikizapo kumbuyo, mapewa, ndi mikono. Ndi njira yabwino kwambiri yopangira masewera olimbitsa thupi kwa anthu amisinkhu yonse yolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zakumtunda ndi kukhazikika. Zochita izi sizimangowonjezera kamvekedwe ka minofu ndi kutanthauzira, koma zimalimbikitsanso kaimidwe kabwino komanso zimathandiza kupewa kuvulala, zomwe zimapangitsa kuti zikhale zofunikira kuwonjezera pamagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell One Arm Row

• Phimbani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu mpaka torso yanu ili pafupi kufanana ndi pansi, ndikusunga msana wanu mowongoka.
• Kwezani mkono womwe wagwira kettlebell molunjika pansi, kuwonetsetsa kuti sikukhudza pansi, apa ndiye poyambira.
• Kokani kettlebell mpaka pachifuwa chanu, kusunga chigoba chanu pafupi ndi thupi lanu, ndikufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake.
• Pang'onopang'ono tsitsani kettlebell kubwerera kumalo oyambira, kusunga ulamuliro nthawi yonse yoyenda. Izi zimamaliza kubwereza kamodzi. Bwerezani kubwereza zomwe mukufuna musanasinthire ku mkono wina.

Izinto zokwenza Kettlebell One Arm Row

• Kuyenda Koyendetsedwa: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kettlebell. M'malo mwake, gwiritsani ntchito kuyenda pang'onopang'ono komanso koyendetsedwa, kukokera kettlebell m'chiuno mwanu ndikusunga chigongono chanu pafupi ndi thupi lanu. Izi zidzatsimikizira kuti cholingacho chimakhalabe pa minofu yanu yam'mbuyo osati pa mkono kapena paphewa.
• Malo Pamanja: Onetsetsani kuti dzanja lanu lili bwino pa chogwirira cha kettlebell. Iyenera kukhala pakati, ndipo chogwira chanu chiyenera kukhala cholimba koma osati cholimba kwambiri. Izi zidzathandiza kusungabe kettlebell ndikuchepetsa chiopsezo cha kuvulala.
• Pewani Kupotoza: Kulakwitsa kofala ndiko kupotoza torso panthawi yokweza. Izi zitha kuyambitsa kupsyinjika

Kettlebell One Arm Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell One Arm Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kettlebell One Arm Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kuti mphunzitsi wanu kapena katswiri wolimbitsa thupi awonetsere kaye njira yoyenera. Zochita izi ndizopindulitsa kulimbitsa msana, mapewa, ndi mikono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell One Arm Row?

• Kettlebell High Row ndi mtundu winanso womwe umayima mowongoka, gwira kettlebell m'dzanja limodzi, ndikuikokera mmwamba molunjika pamapewa anu, ndikukweza chigongono chanu.
• Kettlebell Plank Row, yomwe imadziwikanso kuti Plank Renegade Row, imaphatikizapo kukhala ndi thabwa ndi kettlebell m'dzanja limodzi, ndikukweza kettlebell ndikuyendetsa.
• Kettlebell Bent Over Row ndikusintha komwe mumapindika m'chiuno ndi kettlebell m'dzanja limodzi, ndikuyikokera m'chiuno mwanu ndikuwongola msana wanu.
• The Kettlebell Seated Row ndi njira ina yomwe mumakhala pansi ndi miyendo yanu yotambasula, ikani kettlebell pakati pa mapazi anu, kutsamira kumbuyo pang'ono ndikukokera kettlebell kumbali yanu.

Izinto zokufunda ezishisa ezivumelekile Kettlebell One Arm Row?

• Mapush-ups ndi othandiza kwambiri kwa Kettlebell One Arm Rows chifukwa amagwira ntchito pa minofu ya pectoral ndi triceps, kupereka malire poyang'ana magulu otsutsana a minofu, omwe angathandize kupititsa patsogolo mphamvu zonse ndikuletsa kusamvana kwa minofu.
• Kettlebell Swings ndiwowonjezera kwambiri ku Kettlebell One Arm Rows monga momwe amachitiranso minofu yam'mbuyo, koma mumayendedwe amphamvu, ophulika omwe amatha kupititsa patsogolo mphamvu, kulimbitsa mtima kwa mtima, ndi kugwirizana pamene akugwiranso ntchito m'munsi mwa thupi ndi pachimake.