Lever Narrow Grip Yokhala Mzere

• 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, Pectoralis Major Sternal Head

Ukuxhumana kwe Lever Narrow Grip Yokhala Mzere

The Lever Narrow Grip Seated Row ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu yakumbuyo, kupititsa patsogolo kupirira kwa minofu ndikulimbikitsa kaimidwe kabwinoko. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zam'mbuyo ndi kukhazikika, kusintha kayendedwe ka thupi, ndikuthandizira kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Narrow Grip Yokhala Mzere

• Gwirani zogwirizira ndi zopapatiza, manja anu akuyang'anizana, ndipo khalani molunjika msana wanu utakanikizira pa pad.
• Pang'onopang'ono kokerani zogwirira kumimba mwanu, kufinya mapewa anu pamodzi ndikusunga zigono zanu pafupi ndi thupi lanu.
• Gwirani malowa kwa kamphindi, kuonetsetsa kuti mukupuma pamene mukuyenda.
• Pang'onopang'ono bwererani pamalo oyambira, kukoka mpweya mukamatero, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Lever Narrow Grip Yokhala Mzere

• Mayendedwe Oyendetsedwa: Mukakokera chogwiriracho ku thupi lanu, chitani pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukoke kulemera kwake, chifukwa izi zikhoza kusokoneza msana wanu ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu koyambirira kwa rep iliyonse ndikukokera chogwiriracho mpaka pamimba mwanu kumapeto kwa rep iliyonse. Izi zimatsimikizira kuti mukugwira ntchito minofu kupyolera mumayendedwe awo onse, zomwe ndizofunikira pakukula kwa minofu ndi kukula kwamphamvu.
• Pewani Kuchulukitsitsa: Ndi kulakwitsa kofala kuyesa ndi kukweza zolemera kwambiri, zomwe zingayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike. Yambani ndi chotheka

Lever Narrow Grip Yokhala Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Narrow Grip Yokhala Mzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Lever Narrow Grip Seated Row, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti zitsimikizire kuti zikuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muzimvetsera thupi lanu osati kukankhira kupitirira msinkhu wanu wamakono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Narrow Grip Yokhala Mzere?

• Kusiyana kwina ndi Single Arm Seated Row, yomwe imakulolani kuti muyang'ane mbali imodzi ya msana wanu panthawi yolimbitsa thupi kwambiri.
• The Lever Underhand Seated Row ndi mtundu winanso, pomwe mumagwira chitsulo ndi manja anu kuyang'ana m'mwamba kuti mulondole zapansi ndi ma biceps bwino.
• The Lever High Row ndikusintha komwe kumalunjika kumtunda wakumbuyo ndi kumbuyo kwa deltoids, mukamakoka lever kupita pachifuwa chanu chakumtunda m'malo mwa mimba yanu.
• Potsirizira pake, Lever Seated Row with Twist ndi kusiyana komwe kumaphatikizapo kupotoza kumapeto kwa kayendetsedwe kake, kuchita masewera olimbitsa thupi ndikupereka thupi lonse.

Izinto zokufunda ezishisa ezivumelekile Lever Narrow Grip Yokhala Mzere?

• Bent Over Rows ndi masewera ena owonjezera opindulitsa chifukwa amayang'ananso minofu yakumbuyo, makamaka kumbuyo kwapakati, koma imakhudzanso kukhazikika kwa minofu ndikuchitapo kanthu kwapakati, potero kumawonjezera gawo lamphamvu pakulimbitsa thupi kwanu.
• Ma Deadlifts amathanso kuthandizira Lever Narrow Grip Seated Rows pamene akuyang'ana magulu osiyanasiyana a minofu kuphatikizapo m'munsi kumbuyo, glutes, ndi hamstrings, kulimbikitsa mphamvu zonse ndi kukhazikika zomwe zingathe kupititsa patsogolo ntchito ndikuletsa kuvulala muzochita zina.