Mzere Wokhotakhota wokhala ndi Bedi

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

Ukuxhumana kwe Mzere Wokhotakhota wokhala ndi Bedi

The Inverted Row with Bed Sheet ndi masewera olimbitsa thupi osunthika omwe amalunjika kumbuyo, ma biceps, ndi minofu yapakati. Ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi kwa anthu omwe ali ndi masewera olimbitsa thupi osiyanasiyana, makamaka omwe alibe zida zochitira masewera olimbitsa thupi, chifukwa amangofunika khomo lolimba komanso pepala logona. Kuchita masewera olimbitsa thupi kumathandizira kulimbitsa thupi, kuwongolera kaimidwe, komanso kukupatsirani chizoloŵezi cholimbitsa thupi chomwe chingathe kuchitidwa kunyumba kwanu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wokhotakhota wokhala ndi Bedi

• Imani moyang'anizana ndi chitseko ndikugwira chinsalucho ndi manja onse awiri, manja anu akuyang'anizana, ndipo bwererani mpaka thupi lanu litatsamira chammbuyo.
• Yambani masewero olimbitsa thupi ndikuwongoka thupi lanu, kupindika zigongono zanu ndikukweza chifuwa chanu ku pepala, kuwonetsetsa kuti mapewa anu alumikizana.
• Gwirani malowa kwa kamphindi ndikuchepetsa pang'onopang'ono kubwerera kumalo oyambira, mukutambasula manja anu mokwanira.
• Bwerezani izi kuti muwerengerenso nambala yomwe mukufuna, ndikuwonetsetsa kuti muzikhala ndi mzere wowongoka panthawi yonse yolimbitsa thupi.

Izinto zokwenza Mzere Wokhotakhota wokhala ndi Bedi

• **Mayimidwe Olondola:** Thupi lanu liyenera kukhala molunjika kuchokera kumutu kupita ku zidendene zanu. Sungani mapazi anu pansi, pindani mawondo anu ngati kuli kofunikira, ndipo onetsetsani kuti thupi lanu liri pakona komwe kumakupatsani mwayi wodzikweza popanda kukakamiza. Cholakwika chofala ndikusiya m'chiuno kugwedezeka kapena kupindika msana mopitirira muyeso, zomwe zingayambitse kuvulala kwa msana.
• **Mayendedwe Olamuliridwa:** Pewani mayendedwe onjenjemera kapena othamanga. M'malo mwake, chitani masewera olimbitsa thupi ndikuyenda pang'onopang'ono. Dzikokereni mpaka pamalo apamwamba, imani pang'ono, kenako dzichepetseninso pansi. Izi zimathandiza kuonetsetsa kuti

Mzere Wokhotakhota wokhala ndi Bedi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wokhotakhota wokhala ndi Bedi?

Inde, oyamba kumene angathe kuchita Inverted Row ndi masewera olimbitsa thupi. Ndi masewera olimbitsa thupi omwe amayang'ana kumbuyo, biceps, ndi pachimake. Komabe, mawonekedwe ndi njira yoyenera ndizofunikira kuti tipewe kuvulala ndikuwonetsetsa kuti zikuyenda bwino. Zitha kukhala zovuta kwa oyamba kumene, koma ndikuchita, zitha kuzidziwa bwino. Nawa njira zochitira izi: 1. Tetezani nsalu yotchinga pakhomo. Mangani mfundo kumbali imodzi ya pepala ndikutseka chitseko kuti mfundoyo ikhale mbali inayo, kuteteza pepala. 2. Gwirani pepalalo ndi manja onse awiri, ndikutsamira pakona yomwe ili yabwino koma yovuta kwa inu. Kupitilira mapazi anu kuchokera pakhomo, zolimbitsa thupi zidzakhala zovuta. 3. Sungani thupi lanu molunjika, dzikokereni pakhomo pokoka mapepala ndi kufinya mapewa anu pamodzi. 4. Dzichepetseni nokha pansi ndi ulamuliro. Kumbukirani kuyamba pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu pamene mphamvu zanu zikukula. Nthawi zonse funsani

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wokhotakhota wokhala ndi Bedi?

• Wide Grip Inverted Row yokhala ndi Bedi Sheet: M'malo mogwira chinsalucho pamapewa, tambasulani manja anu mokulirapo kuti muloze minofu yosiyanasiyana kumbuyo kwanu ndi mapewa.
• Close Grip Inverted Row with Bed Sheet: Mwa kubweretsa manja anu pafupi pamene mukugwira pepala, mutha kuyang'ana kwambiri pa biceps ndi mkati mwa msana wanu.
• Mzere Wokhotakhota wokhala ndi Bedi - Mapazi Okwezeka: Poyika mapazi anu pamalo okwera ngati mpando kapena bedi, mutha kukulitsa zovuta zolimbitsa thupi ndikuphatikiza minofu yanu yakumtunda.
• Row Inverted with Bed Sheet - Isometric Hold: M'malo mochita reps, gwirani malo apamwamba a mzere wokhotakhota kwa nthawi yaitali kuti muwonjezere kupirira kwa minofu ndi mphamvu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wokhotakhota wokhala ndi Bedi?

• Kukoka ndi masewera ena omwe amakwaniritsa Row Inverted ndi Bedi Sheet popeza onse amagwiritsa ntchito kukoka komweko, koma kukokera kumawonjezera vuto lowonjezera pokufuna kuti mukweze thupi lanu lonse.
• Mapulani ndiwowonjezera opindulitsa ku Inverted Row ndi Bed Sheet routine chifukwa amalimbitsa minofu yapakati, yomwe ndi yofunikira kuti mukhale ndi mawonekedwe abwino komanso oyenerera panthawi yochita masewera olimbitsa thupi.