Mzere Wopindika Wokwera pakati pa Mipando itatu

• 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 Wopindika Wokwera pakati pa Mipando itatu

The Elevated Inverted Row pakati pa Mipando ya 3 ndi masewera olimbitsa thupi ovuta omwe amalimbana ndi magulu angapo a minofu kuphatikizapo kumbuyo, mapewa, ndi mikono, komanso kupititsa patsogolo kukhazikika kwapakati. Ntchitoyi ndi yabwino kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba komanso kupirira kwaminofu. Pophatikiza masewerawa m'chizoloŵezi chanu, simungangowonjezera kulimba kwanu komanso kukulitsa luso la thupi lanu lochita zinthu za tsiku ndi tsiku mosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wopindika Wokwera pakati pa Mipando itatu

• Kenako, ikani ndodo yatsache kapena mzati wina uliwonse wautali, wolimba pamipando iwiri yomwe ili mbali ndi mbali, kuwonetsetsa kuti ndi yotetezeka komanso yosasuntha panthawi yolimbitsa thupi.
• Khalani pampando wachitatu ndi nsana wanu moyang'ana ndodo ya tsache, kenako fikirani kumbuyo ndikugwira ndodo yatsache ndi manja onse awiri, zikhato zikuyang'ana pansi, kuwonetsetsa kuti manja anu ali motalikirana ndi mapewa.
• Pang'onopang'ono tsitsani thupi lanu pansi poweramitsa zigongono zanu, thupi lanu likhale lolunjika ndi zidendene zanu pansi, mpaka chifuwa chanu chatsala pang'ono kukhudza ndodo.
• Pomaliza, kanikizani thupi lanu m'mwamba mwa kuwongola manja anu, kukweza thupi lanu mpaka manja anu atatambasula, kenaka bwerezani ndondomekoyi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Mzere Wopindika Wokwera pakati pa Mipando itatu

• Kuyanjanitsa Thupi: Sungani mzere wowongoka wa thupi kuchokera kumutu kupita ku zidendene zanu panthawi yonse yochita masewera olimbitsa thupi. Pewani kugwedeza m'chiuno kapena kukwera mmwamba, chifukwa izi zingayambitse kutsika kwa msana. Phatikizani pachimake chanu kuti thupi lanu likhale lolimba komanso msana wanu ukhale wosalowerera ndale.
• Mayendedwe Oyendetsedwa: Osathamangira kuchita masewera olimbitsa thupi. Chitani rep iliyonse ndikuwongolera, kosalala. Dzikokereni mmwamba mpaka chifuwa chanu chatsala pang'ono kukhudza mipando, imani kwa mphindi imodzi, kenako dzichepetseni pansi. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mumalize kuyenda.
• Full Range of Motion: Cholakwika chimodzi chokha sichili

Mzere Wopindika Wokwera pakati pa Mipando itatu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wopindika Wokwera pakati pa Mipando itatu?

Mzere Wokwera Wokwera pakati pa Mipando ya Mipando ya 3 ndizovuta zomwe zimafuna mphamvu zambiri zam'mwamba za thupi, kukhazikika, ndi kukhazikika kwapakati. Sizovomerezeka kwa oyamba kumene chifukwa zimakhala zovuta kuchita bwino komanso mosatekeseka popanda kulimbitsa thupi komanso kuzolowera masewera olimbitsa thupi. Oyamba kumene ayenera kuyamba ndi masewera olimbitsa thupi oyambira thupi monga kukankha, squats, ndi mapapo, ndipo pang'onopang'ono apite patsogolo ku masewera olimbitsa thupi ovuta pamene mphamvu zawo ndi kulimba kwawo zikukula. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi waumwini kuti muwonetsetse kuti masewerawa akuchitidwa moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wopindika Wokwera pakati pa Mipando itatu?

• The TRX Elevated Inverted Row: Kusiyanaku kumagwiritsa ntchito zingwe za TRX zopachikidwa pamalo okwera, kukulolani kuti musinthe zovuta posintha mbali ya thupi lanu.
• Mzere Wopindika Wokwera wokhala ndi Magulu Otsutsa: Apa, mutha kugwiritsa ntchito zomangira zokhotakhota pamwamba pa mipiringidzo yayikulu kapena yolimba, zomwe zimapereka mtundu wina wa kukana ndi zovuta ku minofu yanu.
• Mzere Wopindika Wokwera pogwiritsa ntchito Barbell mu Power Rack: Mutha kukhazikitsa chotchingira pamlingo woyenera pachoyika chamagetsi, ndikupereka njira yolimba komanso yosinthika pamasewerawa.
• Mzere Wopindika Wamkono Umodzi: Kusintha kwapamwamba kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi pogwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zimawonjezera zovuta ndikupangitsa pachimake chanu kwambiri.

Izinto zokufunda ezishisa ezivumelekile Mzere Wopindika Wokwera pakati pa Mipando itatu?

• Ma Deadlifts: Zochita izi zimayang'ana m'munsi kumbuyo, hamstrings, ndi glutes, zomwe zimagwiritsidwa ntchito kuti zikhazikike pamzere wokwezeka wopindika, motero kumapangitsa mphamvu zanu zonse ndikukhala bwino.
• Kukoka: Kukoka kumayang'ana magulu a minofu omwewo monga mzere wokwezeka wokhotakhota koma kuchokera kumbali ina, zomwe zingathandize kuonjezera mphamvu zakumbuyo ndikuwongolera ntchito yanu pamzerewu.