Mzere Wopindika Woyimitsidwa

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

Ukuxhumana kwe Mzere Wopindika Woyimitsidwa

The Suspension Inverted Row ndi masewera opindulitsa kwambiri omwe amayang'ana kwambiri minofu yanu yam'mbuyo, ma biceps, ndi pachimake, ndikupereka njira yabwino yopangira mphamvu ndi kukhazikika. Ndi chisankho chabwino kwambiri kwa anthu pamlingo uliwonse wolimbitsa thupi, chifukwa chimalola kusintha kosavuta kwa zovuta potengera momwe thupi lilili. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kukonza kaimidwe, kulimbitsa thupi, ndikuthandizira kuti mukhale ndi ndondomeko yophunzitsira mphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wopindika Woyimitsidwa

• Imani moyang'anizana ndi wophunzitsa kuyimitsidwa, gwirani zogwirira ntchito ndikugwira mopitirira muyeso, ndipo yendani mapazi anu kutsogolo mpaka thupi lanu litakhala pang'ono pang'ono, kutsamira kumbuyo.
• Kokani mapewa anu kumbuyo ndi pansi, kenaka kokerani thupi lanu ku zogwirira ntchito popinda zigongono zanu ndikufinya mapewa anu pamodzi.
• Imani mwachidule pamwamba pa kayendetsedwe kake pamene chifuwa chanu chili pafupi ndi zogwirira ntchito, kuonetsetsa kuti thupi lanu likukhalabe molunjika ndipo simukugwedeza msana wanu.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira mwadongosolo, tambasulani manja anu mokwanira musanayambe kubwerezabwereza.

Izinto zokwenza Mzere Wopindika Woyimitsidwa

• Gwirani ndi Udindo: Gwirani zogwirira ntchito mwamphamvu ndikuwongoka manja anu. Manja anu ayenera kuyang'anizana. Onetsetsani kuti mapazi anu ali bwino - ngati ali patali kwambiri, zingapangitse kuti masewerawa akhale ovuta kwambiri, koma ngati ali pafupi kwambiri, sizingakhale zovuta. Sinthani malo anu a mapazi malinga ndi msinkhu wanu wa mphamvu.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. M'malo mwake, bwerezaninso ndi kuwongolera, kudzikweza nokha mpaka chifuwa chanu chatsala pang'ono kukhudza zogwirira, ndiyeno mumadzichepetse pansi molamulidwa. Kugwiritsa ntchito mayendedwe othamanga kapena othamanga kungayambitse kuvulala ndikuchepetsa mphamvu yolimbitsa thupi.
• Phatikizani Core Yanu: Kulakwitsa kwina kofala

Mzere Wopindika Woyimitsidwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wopindika Woyimitsidwa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Suspension Inverted Row, koma ndikofunikira kuti muyambe ndi kutsika kwambiri ndikuwonjezera pang'onopang'ono pamene mphamvu ndi kulimbitsa thupi kumakula. Ndibwino kuti mukhale ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akutsogolereni m'njira yoyenera kuti musavulale. Nthawi zonse mverani thupi lanu ndikusiya ngati mukumva ululu uliwonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wopindika Woyimitsidwa?

• Mzere Woyimitsidwa Woyimitsidwa Ndi Mapazi Okwezeka: Mwa kukweza mapazi anu, mumawonjezera zovuta za kayendetsedwe kake ndikugwirizanitsa minofu yanu yapamwamba kwambiri.
• Wide Grip Suspension Inverted Row: Kusiyanaku kumaphatikizapo kukulitsa kugwirira kwanu pazingwe, zomwe zimayang'ana minofu yakumtunda kwanu ndi mapewa kwambiri.
• Close Grip Suspension Inverted Row: Pochepetsa kugwirira kwanu, mutha kulunjika minofu yosiyanasiyana, makamaka yomwe ili pakati ndi kumbuyo kwanu.
• Kuyimitsidwa Kuyimitsidwa ndi Kupotokola: Kusiyanaku kumaphatikizapo kupotoza torso yanu pamene mumadzikweza, zomwe zimagwiritsa ntchito obliques ndi minofu ina yapakati.

Izinto zokufunda ezishisa ezivumelekile Mzere Wopindika Woyimitsidwa?

• Ma Deadlifts amathandizira Mizere Yoyimitsidwa Yoyimitsidwa chifukwa imalimbitsa unyolo wonse wakumbuyo, kuphatikiza minofu yakumbuyo, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe oyenera komanso kupewa kuvulala pamizere Yoyimitsidwa Yoyimitsidwa.
• Mizere yopindika imathandiziranso Mizere Yoyimitsidwa Yoyimitsidwa pomwe imayang'ana magulu a minofu omwewo, koma imaphatikizapo kukweza zolemera kuchokera pamalo oyimirira, kuwonjezera chinthu chokhazikika komanso mphamvu yayikulu pakulimbitsa thupi.