Mbale Yolemera Yopindika Pamwamba

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

Ukuxhumana kwe Mbale Yolemera Yopindika Pamwamba

The Weighted Plate Bent Over Row ndi masewera olimbitsa thupi omwe amalimbana ndi magulu akuluakulu a minofu kuphatikizapo kumbuyo, biceps, ndi mapewa, zomwe zimapangitsa kuti zikhale zabwino kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi lawo. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha kuchuluka kwake kosinthika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathe kusintha kaimidwe, kupititsa patsogolo matanthauzo a minofu, ndikuthandizira kulimbitsa thupi mokwanira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mbale Yolemera Yopindika Pamwamba

• Gwirani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu mpaka torso yanu ili pafupi kufanana ndi pansi, ndikusunga msana wanu mowongoka.
• Gwirani mbale yolemetsa ikulendewera kutsogolo kwanu, manja anu atatambasula.
• Kokani mbale yolemera mpaka pachifuwa chanu, kusunga zigono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake.
• Pang'onopang'ono tsitsani mbale yolemetsa kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa nthawi yonse yoyenda, ndikubwereza izi kubwereza zomwe mukufuna.

Izinto zokwenza Mbale Yolemera Yopindika Pamwamba

• **Pewani Kupanikizika Pakhosi**: Kulakwitsa kwina kofala ndikukumitsa khosi poyang'ana mmwamba kapena pansi. Sungani khosi lanu m'malo osalowerera ndale mwa kuyang'ana pansi, pafupi mamita atatu kutsogolo kwanu. Izi zidzakuthandizani kupewa zovuta zilizonse zosafunikira kapena kuvulala.
• **Mayendedwe Oyendetsedwa**: Mukamapanga mzere, musagwiritse ntchito mphamvu kuti musunthire kulemera kwake. Kuyenda kuyenera kuyendetsedwa ndi dala. Kokani mbaleyo pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu. Kenaka, tsitsani pang'onopang'ono mbaleyo kubwerera kumalo oyambira. Kusuntha koyendetsedwa kumeneku kudzatsimikizira

Mbale Yolemera Yopindika Pamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mbale Yolemera Yopindika Pamwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Plate Bent Over Row. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono. Ndizothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera masewerowa kuti awonetsetse kuti ali olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mbale Yolemera Yopindika Pamwamba?

• Mzere Wachingwe Wokhala: M'malo mogwiritsa ntchito mbale yolemetsa, kusiyana kumeneku kumagwiritsa ntchito makina a chingwe, zomwe zimapangitsa kuyenda kosavuta komanso kolamulirika.
• Row Inverted: Awa ndi masewera olimbitsa thupi omwe mumadziyika nokha pansi pa barbell mu squat rack kapena Smith machine ndikukoka chifuwa chanu ku bar.
• Renegade Row: Kusinthaku kumaphatikizapo kukhala pa thabwa ndi dumbbell m'dzanja lililonse, ndiyeno kukweza dumbbell iliyonse mosinthana.
• T-Bar Row: Kusinthaku kumagwiritsa ntchito makina a T-bar kapena barbell pakona, zomwe zimakulolani kukweza zolemera kwambiri ndikulunjika kumbuyo kwanu bwino.

Izinto zokufunda ezishisa ezivumelekile Mbale Yolemera Yopindika Pamwamba?

• Kukoka ndi ntchito ina yowonjezera chifukwa imayang'ana magulu a minofu omwewo monga Bent Over Rows, makamaka latissimus dorsi ndi biceps, zomwe zimathandiza kumanga mphamvu yapamwamba ya thupi ndikuwongolera kukoka.
• Mizere Yachingwe Yokhala Ikuphatikizanso Kulemera Kwambiri Mbale Wopindika Pamwamba pomwe onse amayang'ana minofu yapakati yam'mbuyo ndi ma biceps, koma malo okhala angathandize kupatulira minofuyi mwachindunji ndikupereka mbali yosiyana ya kukana.