Lever Single Arm Neutral Grip 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 Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Ukuxhumana kwe Lever Single Arm Neutral Grip Seated Row

The Lever Single Arm Neutral Grip Seated Row ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Kuchita masewera olimbitsa thupi ndi kopindulitsa kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kuwonjezera kutanthauzira kwa minofu, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Single Arm Neutral Grip Seated Row

• Gwirani chogwirira cha lever ndi dzanja limodzi osalowerera ndale (chikhatho choyang'ana mkati) ndikuwonetsetsa kuti mkono wanu watambasula.
• Kokani chogwirira cha lever ku thupi lanu, kuyang'ana kwambiri kufinya minofu yakumbuyo ndikusunga zigono zanu pafupi ndi thupi lanu.
• Imani kaye kamphindi pamene chogwirira chili pafupi ndi mimba yanu, kenaka tambasulani pang'onopang'ono mkono wanu kumalo oyambira, ndikuonetsetsa kuti mukuyendetsa.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna musanasinthire ku mkono wina.

Izinto zokwenza Lever Single Arm Neutral Grip Seated Row

• Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kukoka lever. Izi zingayambitse kuvulala kwa msana ndi mapewa komanso kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Kokani cholozera kwa inu pogwiritsa ntchito minofu yakumbuyo, imirirani pang'ono, kenako pang'onopang'ono mubwerere pamalo oyamba.
• Kugwira Moyenera: Onetsetsani kuti chogwira chanu ndi cholimba koma osati cholimba kwambiri, chifukwa izi zitha kusokoneza manja anu. Manja anu ayenera kuyang'anizana wina ndi mzake (kusalowerera ndale).
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu kutsogolo ndikukokera chotchinga njira yonse mmbuyo momwe mukupalasa. Kusuntha pang'ono sikungaphatikize minofu mokwanira ndipo kungachepetse phindu lanu. 5

Lever Single Arm Neutral Grip Seated Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Single Arm Neutral Grip Seated Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Lever Single Arm Neutral Grip Seated Row. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Ayeneranso kuganizira zopeza malangizo kuchokera kwa mphunzitsi kapena munthu wodziwa kupita ku gym kuti awonetsetse kuti akuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kupita patsogolo pang'onopang'ono, kuonjezera kulemera ndi mphamvu pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Single Arm Neutral Grip Seated Row?

• The Cable Single Arm Seated Row ndikusintha kwina komwe mumagwiritsa ntchito makina a chingwe, omwe amatha kusokoneza nthawi zonse.
• The Resistance Band Single Arm Row imatha kuchitidwa kulikonse ndi gulu lotsutsa, ndikupangitsa kuti ikhale njira yabwino yochitira masewera olimbitsa thupi kunyumba kapena poyenda.
• The Incline Bench Single Arm Row ndikusintha komwe mumachita masewera olimbitsa thupi pa benchi yokhotakhota, yomwe ingathandize kudzipatula kumtunda wakumbuyo.
• The Smith Machine Single Arm Row ndi kusiyana komwe mumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso kuthandizira kuyang'ana pa minofu yomwe ikukhudzidwa.

Izinto zokufunda ezishisa ezivumelekile Lever Single Arm Neutral Grip Seated Row?

• Bent-Over Barbell Row ndi masewera ena omwe amalumikizana bwino ndi Lever Single Arm Neutral Grip Seated Row. Zochita izi zimayang'ana minofu yam'mbuyo mofananamo komanso imagwiranso m'munsi kumbuyo ndi hamstrings, kulimbikitsa mphamvu zonse zammbuyo ndi kukhazikika.
• Ma Dumbbell Bicep Curls amatha kukhala othandizira bwino a Lever Single Arm Neutral Grip Seated Row pomwe amaloza ma biceps, omwe ndi minofu yachiwiri yomwe ili pamzere wokhala. Mwa kulimbikitsa ma biceps, mutha kupititsa patsogolo ntchito yanu ndikuletsa kusamvana kwa minofu.