Landmine One Arm Wopindika Pa Bench Row

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

Ukuxhumana kwe Landmine One Arm Wopindika Pa Bench Row

Landmine One Arm Bent-Over Bench Row ndi masewera olimbitsa thupi amphamvu omwe amayang'ana minofu yakumbuyo, makamaka latissimus dorsi, komanso imagwira mapewa ndi biceps. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha mphamvu yake yosinthika. Zochita izi ndizofunikira kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kutanthauzira kwa minofu, ndi kukhazikika komanso kulimbikitsa kaimidwe bwino komanso kuchepetsa chiopsezo cha kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Landmine One Arm Wopindika Pa Bench Row

• Ikani benchi lathyathyathya perpendicular kwa barbell, ndiye kuyimirira mbali imodzi ya benchi ndi kugwada, kuika bondo limodzi ndi dzanja limodzi mbali pa benchi thandizo.
• Gwirani pamwamba pa barbell ndi dzanja lanu laulere, kuwonetsetsa kuti mkono wanu watambasula ndipo msana wanu ndiwowongoka.
• Kokani chingwe cha barbell kupita ku torso yanu, kusunga chigoba chanu pafupi ndi thupi lanu ndikufinya minofu yanu yam'mbuyo pamwamba pa kayendetsedwe kake.
• Pang'onopang'ono tsitsani barbell kubwerera kumalo oyambira, ndikuwongolera nthawi yonse yoyenda, ndikubwereza kubwereza komwe mukufuna musanasinthe mbali.

Izinto zokwenza Landmine One Arm Wopindika Pa Bench Row

• Kulemera Koyenera: Osayamba ndi kulemera kolemera. Chinsinsi cha ntchitoyi ndi mawonekedwe olondola, osati kuchuluka kwa kulemera kwake. Yambani ndi kulemera kopepuka ndipo pang'onopang'ono muwonjezere pamene mukukhala omasuka ndi masewera olimbitsa thupi.
• Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kuyenda mwachangu. M'malo mwake, chitani masewera olimbitsa thupi ndikuyenda pang'onopang'ono. Izi zimatsimikizira kuti minofu yomwe ikukhudzidwayo ikugwira ntchito mokwanira ndipo imachepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti mukukoka barbell mpaka pachifuwa chanu ndikukulitsa mkono wanu pansi pakuyenda. Izi zidzatsimikizira kuti mukupeza phindu lonse la masewera olimbitsa thupi.
• Gwiritsani Ntchito Benchi Pothandizira: Zina

Landmine One Arm Wopindika Pa Bench Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Landmine One Arm Wopindika Pa Bench Row?

Inde, ongoyamba kumene amatha kuchita masewera olimbitsa thupi a Landmine One Arm Bent-Over Bench Row, koma ndikofunikira kuti muyambe ndi kulemera komwe kumatha kutha komanso kuyang'ana mawonekedwe kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri ndikuwongolera fomu yanu ngati kuli kofunikira. Zochita izi ndizopindulitsa pakukulitsa mphamvu zammbuyo, mapewa, ndi mkono. Komabe, ngati muli ndi zikhalidwe zomwe zidalipo kale kapena kuvulala, makamaka msana kapena mapewa anu, muyenera kufunsana ndi katswiri wazachipatala musanayese masewera olimbitsa thupi atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Landmine One Arm Wopindika Pa Bench Row?

• Mzere wa T-Bar wa Landmine: Kusiyanaku kumaphatikizapo kugwiritsa ntchito manja onse awiri kukweza kapamwamba, komwe kungapangitse kulemera kwakukulu ndi kugwirizanitsa kosiyana kwa minofu.
• Mzere Wogwada Mtsinje Umodzi Wamkono Umodzi Wam'mawondo: M'kusiyana uku, mumagwada pa bondo limodzi (mbali imodzi ndi mkono wanu wogwira ntchito) pamene phazi lina liri lathyathyathya pansi, zomwe zimapereka vuto lokhazikika losiyana.
• Landmine One Arm Bent-Over Row with Rotation: Kusinthaku kumawonjezera gawo lozungulira pazochita zolimbitsa thupi, zomwe zimathandizira kulimbitsa minofu yanu yopingasa pamodzi ndi msana wanu.
• Landmine One Arm Bent-Over Row yokhala ndi Iso Hold: Mukusintha uku, mumagwira chotchinga pamwamba pa mayendedwe kwa masekondi pang'ono kuti muwonjezere nthawi yolimbana ndikukulitsa kukula kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Landmine One Arm Wopindika Pa Bench Row?

• Mzere wa T-Bar ndi masewera ena okhudzana nawo omwe amayang'ananso minofu yam'mbuyo, koma imagwiritsa ntchito mikono yonse nthawi imodzi, kupereka masewera olimbitsa thupi komanso kuthandizira kupititsa patsogolo mphamvu ndi symmetry.
• Zochita zolimbitsa thupi za Seated Cable Row zimakwaniritsa Landmine One Arm Bent-Over Bench Row poyang'ana magulu a minofu omwewo koma pokhala pansi, zomwe zingathandize kupatutsa minofu mogwira mtima ndikuwongolera kaimidwe.