Mzere Wopindika - Kumbuyo

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Ukuxhumana kwe Mzere Wopindika - Kumbuyo

The Bent-over Row ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu kumbuyo kwanu, kuphatikizapo latissimus dorsi ndi rhomboids, komanso imagwiranso ntchito biceps ndi mapewa anu. Ndizoyenera aliyense amene akufuna kuwongolera nyonga yake yakumtunda, kaimidwe, ndi kulimba kwamachitidwe. Kuchita masewera olimbitsa thupi kumapindulitsa chifukwa kungathandize kupititsa patsogolo masewera olimbitsa thupi, kupewa kupweteka kwa msana, ndikuthandizira kuti thupi likhale lozungulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wopindika - Kumbuyo

• Phimbani mawondo anu pang'ono ndikubweretsa torso yanu kutsogolo ndikuwerama m'chiuno; sungani msana wanu mowongoka kuti ukhale pafupi kufanana ndi pansi.
• Sungani mutu wanu mmwamba ndi zigono zanu pafupi ndi thupi lanu pamene mukukweza ma dumbbells kwa inu, ndikufinya minofu yanu yam'mbuyo pamwamba pa kayendetsedwe kake.
• Gwirani kugunda kwa sekondi musanayambe kutsitsa pang'onopang'ono ma dumbbells kumalo oyambira.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuonetsetsa kuti mukusunga mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Mzere Wopindika - Kumbuyo

• Yang'anani Msana Wanu: Kulakwitsa kofala kuti mupewe ndikuzungulira msana wanu. Izi zingayambitse kuvulala ndipo sizilunjika minofu bwino. Nthawi zonse sungani msana wanu mowongoka ndikugwirizanitsa pachimake kuti muthandizire kumbuyo kwanu.
• Yesetsani Kulemera Kwambiri: Pewani kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, wongolerani kulemera kwake pokwera ndi potsika. Izi zimawonjezera kukhudzidwa kwa minofu ndikupanga masewera olimbitsa thupi.
• Kulemera Koyenera: Onetsetsani kuti mukukweza cholemetsa chomwe chili chovuta koma chotheka.

Mzere Wopindika - Kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wopindika - Kumbuyo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bent-over Row pamsana wawo. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ntchitoyi imayang'ana minofu yakumbuyo, kuphatikizapo latissimus dorsi ndi rhomboids. Ndikofunikira kuti msanawo ukhale wowongoka komanso kuti usagwiritse ntchito kulemera kwambiri, chifukwa izi zingayambitse kupsinjika kapena kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndibwino kuti mukhale ndi katswiri wodziwa masewera olimbitsa thupi kuti mutsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wopindika - Kumbuyo?

• Row Inverted: Kusinthaku kumachitika pogwiritsa ntchito barbell yotetezedwa pamtunda wotsika pa squat rack, pomwe mumadzikokera mpaka pa bala m'malo mokokera bar kwa inu.
• Mzere wa Pendlay: Wotchedwa Glenn Pendlay wophunzitsa zolimbitsa thupi, kusinthaku kumaphatikizapo kukweza barbell kuchokera pansi kupita pachifuwa chanu molunjika mopingasa, kenako ndikuyibwezera pansi pambuyo pa rep iliyonse.
• Seated Cable Row: Kusinthaku kumagwiritsa ntchito makina a chingwe, pomwe mumakhala pa benchi ndikukokera chogwirira kwa inu, kutengera mayendedwe opalasa.
• Mzere wa T-Bar: Kusinthaku kumagwiritsa ntchito makina a T-bar, pomwe mumayima papulatifomu ndikukweza belu lomangika kumapeto kwina pogwiritsa ntchito close-g.

Izinto zokufunda ezishisa ezivumelekile Mzere Wopindika - Kumbuyo?

• Zokoka ndizothandizira kwambiri ku Bent-over Rows pamene zimayang'ana kumtunda kwa msana ndi lats, kuthandiza kumanga mphamvu ndi kutanthauzira m'thupi lapamwamba ndikuwongolera bwino kwa minofu yanu yam'mbuyo.
• Seated Cable Rows ndi masewera ena omwe amaphatikizana bwino ndi Bent-over Rows, pamene amayang'ana minofu yapakati kumbuyo, kuthandizira kuwongolera kaimidwe ndi kukhazikika, komanso amaphatikiza ma biceps ndi mapewa, kupereka masewera olimbitsa thupi apamwamba.