Lever 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, Pectoralis Major Sternal Head

Ukuxhumana kwe Lever Row

The Lever Row ndi masewera olimbitsa thupi omwe amayang'ana minofu yayikulu kumtunda, kuphatikiza kumbuyo, mapewa, ndi mikono, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa anthu omwe akufuna kupititsa patsogolo mphamvu zam'mwamba ndi kaimidwe. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa chazovuta zake zosinthika malinga ndi kulemera komwe kumagwiritsidwa ntchito. Kuchita Ma Lever Rows kumatha kupititsa patsogolo kutanthauzira kwa minofu, kulimbikitsa kaimidwe kabwinoko, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Row

• Gwirani chogwirira cha lever ndi manja onse awiri, zikhato zikuyang'anizana, ndikuzikokera kumbali ya thupi lanu ndikusunga zigongono zanu pafupi ndi thupi lanu.
• Finyani mapewa anu pamodzi pamwamba pa kayendetsedwe kake, ndikugwirizira kwa kamphindi kuti muwonetsetse kuti minofu ikudutsa.
• Pang'onopang'ono kumasula chogwiririra, kulola kuti chibwerere kumalo oyambira, kuonetsetsa kuti mumayang'anira kayendetsedwe kake kuti musavulaze.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna, ndikuwonetsetsa kuti mukubwereza koyenera pakubwereza kulikonse.

Izinto zokwenza Lever Row

• Mayendedwe Oyendetsedwa: Pewani kugwedezeka, mayendedwe othamanga. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Izi sizingochepetsa chiopsezo cha kuvulazidwa komanso zimatsimikizira kuti minofu yanu ikugwira ntchito pamayendedwe onse, zomwe zimapangitsa kuti minofu ikule bwino komanso kulimbikitsa.
• Kugwira Moyenera: Onetsetsani kuti mwagwira lever molondola. Manja anu ayang'ane pansi ndipo manja anu azikhala okulirapo kuposa m'lifupi mwake mapewa. Kugwira molakwika kungayambitse kupsinjika kwa dzanja komanso kusagwira bwino kwa minofu yakumbuyo.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi Lever Row, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kukoka lever mpaka pamimba panu ndi

Lever Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Row, koma ayenera kuyamba ndi zolemera zopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe oyenera komanso kupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwayang'anira kuti awonetsetse kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Row?

• Lever High Row: Kusiyanaku kumayang'ana kumbuyo kwanu ndi mapewa anu, kumathandizira kukonza kaimidwe kanu ndi mphamvu yakumtunda kwa thupi.
• Lever Seated Row: Mwakusiyana uku, mumakhala mukuchita mzere, zomwe zingathandize kudzipatula ndi minofu yakumbuyo yakumbuyo.
• Lever Chest-Supported Row: Kusiyanaku kumathandizira pachifuwa chanu pa pad, kumathandizira kuchepetsa kupsinjika kwa msana wanu ndikukulolani kuti muyang'ane pathupi lanu lakumtunda.
• Lever Underhand Row: Kusiyanaku kumaphatikizapo kugwira pansi, komwe kungathandize kuloza minofu yosiyanasiyana kumbuyo kwanu ndikuwongolera mphamvu zanu zogwira.

Izinto zokufunda ezishisa ezivumelekile Lever Row?

• Kukoka ndi ntchito ina yomwe imathandizira Lever Row, pamene imagwira ntchito mofanana ndi magulu akuluakulu a minofu, kuphatikizapo latissimus dorsi ndi rhomboids, potero kumapangitsa kuti thupi likhale ndi mphamvu komanso kupirira.
• Mizere yopindika imathandiziranso Lever Rows pomwe imayang'ana magulu a minofu yofananira kuphatikiza ma lats ndi ma rhomboids, komanso amaphatikiza ma biceps ndi mikono yakutsogolo, ndikulimbitsa thupi kwambiri.