Mzere wokhala pansi

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

Ukuxhumana kwe Mzere wokhala pansi

The Band Seated Row ndi masewera olimbitsa thupi osunthika komanso ogwira mtima omwe amalunjika ndikulimbitsa minofu yakumbuyo, mapewa, ndi mikono. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimba, kuyambira oyamba mpaka apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu ndi kupirira. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo kuti asinthe kaimidwe, kukulitsa matanthauzo a minofu, ndi kulimbikitsa mphamvu zakumtunda kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere wokhala pansi

• Gwirani malekezero a gululo m'dzanja lililonse, kusunga msana wanu molunjika ndi mapewa anu pansi.
• Pang'onopang'ono kokerani gululo m'chiuno mwanu, kusunga zigongono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi pamene mukuchita zimenezo.
• Imani pang'onopang'ono pamene manja anu ali pafupi ndi m'chiuno mwanu ndiyeno mutulutse bandelo pang'onopang'ono, ndikulola manja anu kutambasula kutsogolo kwanu.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuchita bwino muzochita zonse.

Izinto zokwenza Mzere wokhala pansi

• **Kuyimilira Koyenera Kwa Bandi**: Onetsetsani kuti gululo lamangidwa motetezeka kumapazi anu kapena chinthu choyima patsogolo panu. Iyenera kukhala pamtunda wapakati pa phazi. Ngati bandiyo itsetsereka, imatha kuvulaza.
• **Mayendedwe Oyendetsedwa**: Pewani mayendedwe onjenjemera kapena othamanga. Chinsinsi cha masewerawa ndikuwongolera ndikusunga kusamvana mu gulu. Kokerani bandelo kumimba mwanu pang'onopang'ono ndikuimasula ndikuwongolera. Izi zidzaonetsetsa kuti minofu yanu ikugwira ntchito nthawi yonseyi.
• **Pewani Kukulitsa Kwambiri**: Osakoka gululo kudutsa thupi lanu kapena kulitambasulira patali. Izi zitha kuyika kupsinjika kosayenera pamsana ndi mapewa anu. Manja anu ayenera kuyima pamimba panu, ndi ma elbows anu pafupi ndi anu

Mzere wokhala pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere wokhala pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi atakhala pamzere. Ndizochita zolimbitsa thupi zolimbitsa kumbuyo, mapewa, ndi mikono. Komabe, ndikofunikira kuti muyambe ndi gulu lodziletsa lomwe likugwirizana ndi msinkhu wawo wamakono, ndikuwonetsetsa kuti akugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Ngati sakutsimikiza, ayenera kukaonana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere wokhala pansi?

• Band Seated Row with Twist: Mukusintha uku, mumawonjezera kupotoza kumapeto kwa mzere kuti mugwirizane ndi ma oblique anu ndi minofu ina yayikulu.
• Wide Grip Band Seated Row: Kusiyanaku kumagwiritsa ntchito kugwirizira kwakukulu kulunjika minofu yakumtunda kwanu ndi mapewa kwambiri.
• Close Grip Band Seated Row: Kusiyanaku kumagwiritsa ntchito kugwirira kwapafupi kuti kulunjika minofu yapakati kumbuyo kwanu ndi triceps kwambiri.
• Band Seated High Row: Mwakusiyana uku, mumakokera gululo kupita pachifuwa kapena khosi lanu kuti liloze kumtunda ndi kumbuyo kwa deltoids makamaka.

Izinto zokufunda ezishisa ezivumelekile Mzere wokhala pansi?

• Kukoka ndi masewera ena abwino kwambiri omwe amakwaniritsa mizere yokhala ndi gulu, chifukwa amagwira ntchito m'magulu a minofu omwewo - makamaka latissimus dorsi (lats) ndi ma rhomboids kumbuyo, komanso kuchita masewera olimbitsa thupi ndi ma biceps kuti azitha kulimbitsa thupi kwambiri.
• Lat pulldowns ndizochita zolimbitsa thupi zomwe zimagwirizana ndi mizere yokhala ndi Band, pamene imayang'ana magulu a minofu omwe ali pamwamba pa thupi, ndikupereka kukana kosiyana komwe kungathandize kulimbitsa mphamvu ya minofu ndi kupirira.