Lever Seated 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 Middle Fibers, Trapezius Upper Fibers
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Posterior

Ukuxhumana kwe Lever Seated Row

Lever Seated Row ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi magulu angapo a minofu kuphatikiza kumbuyo, mapewa, ndi mikono. Ndi yoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Anthu angasankhe kuphatikizira zolimbitsa thupi izi muzochita zawo zolimbitsa thupi kuti alimbikitse mphamvu zakumtunda, kukulitsa matanthauzo a minofu, ndikulimbikitsa kaimidwe kabwinoko.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Seated Row

• Gwirani zogwirirazo ndikugwira mopitilira muyeso, kuwonetsetsa kuti mikono yanu yatambasula ndipo msana wanu ndiwowongoka.
• Kokani zogwirizira ku thupi lanu kwinaku mukusunga zigongono zanu pafupi ndi mbali zanu, kuyang'ana kwambiri kufinya mapewa anu pachimake pakuyenda.
• Gwirani malowo kwa mphindi imodzi kapena ziwiri kuti muwonjezere kukhudzidwa kwa minofu.
• Pang'onopang'ono tambasulani manja anu kumalo oyambira, onetsetsani kuti msana wanu ukhale wowongoka ndikuwongolera nthawi yonseyi.

Izinto zokwenza Lever Seated Row

• **Kugwiritsitsa Koyenera:** Gwirani zogwirira ndi kusalowerera ndale (mikono kuyang'anizana). Onetsetsani kuti chogwira chanu ndi cholimba koma osati cholimba kwambiri kuti mupewe zovuta zosafunikira pamanja ndi manja anu.
• **Kuyenda Koyendetsedwa:** Mukamapanga lever yokhala pansi, pewani kuthamanga mothamanga. Kokani zogwirira ntchito ku torso yanu, finyani mapewa anu pamodzi pamtunda wa kayendetsedwe kake ndikubwerera pang'onopang'ono kumalo oyambira. Kuyenda pang'onopang'ono komanso koyendetsedwa kumeneku kumathandizira kukulitsa kukhudzidwa kwa minofu ndikupewa kuvulala.
• **Pewani Kuchulukitsitsa:** Cholakwika chimodzi chodziwika ndikuwonjezera kumapeto kwa kayendetsedwe kake. Mukakoka zogwirira ntchito, pewani kuzikoka kudutsa torso yanu. Kuchulukirachulukira kungabweretse mavuto osafunikira pa inu

Lever Seated Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Seated Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Seated Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti ayang'anire magawo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuonjezera kulemera pang'onopang'ono pamene akukhala omasuka komanso amphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Seated Row?

• Wide-Grip Lever Seated Row: Pogwiritsa ntchito kugwiritsitsa kokulirapo, mutha kuloza minofu yanu yam'mwamba yam'mbuyo ndi yam'mapewa bwino.
• Close-Grip Lever Seated Row: Kusiyanaku kumayang'ana ma lats am'munsi ndi kumbuyo kwapakati, kupereka kulimbitsa thupi kwam'mbuyo.
• Underhand Grip Lever Seated Row: Kusiyanaku kumagogomezera ma lats otsika ndi ma biceps pogwiritsa ntchito kugwirira pansi.
• Lever Seated Row with Pause: Kusiyanaku kumaphatikizapo kuyima pa nsonga ya kugundana, komwe kungathandize kuonjezera nthawi yopanikizika ndi kulimbikitsa kukula kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Lever Seated Row?

• The Barbell Bent-Over Row ndi ntchito ina yowonjezera monga momwe imachitira osati minofu yam'mbuyo monga Lever Seated Row, komanso imagwiranso ntchito glutes ndi hamstrings, kulimbikitsa kukhazikika ndi kukhazikika komwe kungathe kupititsa patsogolo ntchito ya Lever Seated Row.
• The Deadlift, pamene makamaka thupi laling'ono ndi masewero olimbitsa thupi, limagwiritsanso ntchito minofu yam'mbuyo, makamaka m'munsi kumbuyo, yomwe ingathe kuthandizira mphamvu ndi kukhazikika kwa Lever Seated Row, motero kumapangitsa kuti kayendetsedwe kake kakuyenda bwino.