Mzere Wopotozedwa

• 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, Pectoralis Major Sternal Head

Ukuxhumana kwe Mzere Wopotozedwa

The Inverted Row ndi masewera olimbitsa thupi apamwamba kwambiri omwe amalimbitsa kumbuyo, mapewa, ndi ma biceps, komanso kumapangitsa kukhazikika kwapakati. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti achulukitse kapena kuchepetsa zovuta. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amathandizira kukonza kaimidwe, kumawonjezera mphamvu zogwirira ntchito, komanso kumathandizira kukhala ndi chizolowezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wopotozedwa

• Imani moyang'anizana ndi bala, igwireni ndi manja otambalala pang'ono kuposa m'lifupi mwake mapewa.
• Yendani mapazi anu kutsogolo, kulola thupi lanu kutsamira mmbuyo, kusunga thupi lanu molunjika kuchokera kumutu mpaka zidendene.
• Kokani pachifuwa chanu ku bar mwa kufinya mapewa anu palimodzi, kupindika zigongono zanu ndikuziyendetsa ku denga.
• Dzichepetseni pang'onopang'ono mpaka pomwe munayambira, mukutambasula manja anu ndi mapewa anu, ndikubwereza masewera olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Mzere Wopotozedwa

• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Kokani chifuwa chanu ku bar, kenako dzichepetseni mpaka pansi mpaka manja anu atatambasula. Pewani kulakwitsa kofala pakutsitsa thupi lanu pang'ono kapena kusadzikweza mmwamba.
• Gwirani Ntchito Yanu: Sungani ma abs anu ndi ma glutes molimba mumayendedwe onse. Izi zidzakuthandizani kukhalabe ndi mawonekedwe abwino ndikuteteza kumbuyo kwanu. Cholakwika chofala ndikulola kuti minofu yapakati ipumule, zomwe zimatha kubweretsa zovuta zosafunikira kumbuyo.
• Yesetsani Kuyenda Kwanu: Pewani chiyeso chogwiritsa ntchito mphamvu kuti mudzuke. M'malo mwake, ganizirani

Mzere Wopotozedwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wopotozedwa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Inverted Row. Ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa zimathandiza kumanga mphamvu kumbuyo, mapewa, ndi mikono. Ndibwinonso kuchita masewera olimbitsa thupi kuti muphunzire chifukwa kumathandiza kuti thupi likhale lolimba komanso lokhazikika. Komabe, ndikofunikira kuti muyambe ndi mtundu womwe umagwirizana ndi msinkhu wanu. Kwa oyamba kumene, bar ikhoza kukhazikitsidwa kutalika kwa chiuno, kupangitsa kuti masewerawa akhale osavuta. Pamene mphamvu ikukula, bala ikhoza kuchepetsedwa. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti mupewe kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wopotozedwa?

• Mapazi Okwera Mapazi Otembenuzidwa ndi kusiyana komwe mumayika mapazi anu pa benchi kapena bokosi, zomwe zimawonjezera zovuta powonjezera kulemera kwa thupi muzochita zolimbitsa thupi.
• Wide-Grip Inverted Row ndikusintha komwe kumangirira mipiringidzo motalikirapo kuposa m'lifupi mwamapewa, kulunjika kumtunda wanu wammbuyo ndi kumbuyo kwamapewa.
• The Underhand Grip Inverted Row imaphatikizapo kugwira bala ndi manja anu kuyang'ana kwa inu, zomwe zimatsindika kwambiri ma biceps anu ndi minofu yakumtunda kwanu.
• The Inverted Row with Weighted Vest imawonjezera kukana kuchita masewera olimbitsa thupi, kupangitsa kuti ikhale yovuta komanso imathandizira kupanga mphamvu ndi minofu yambiri.

Izinto zokufunda ezishisa ezivumelekile Mzere Wopotozedwa?

• Ma Deadlifts amatha kuthandizira Mizere Yotembenuzidwa polimbitsa msana, hamstrings, ndi glutes, zomwe ndizofunikira kwambiri kuti mukhale ndi mawonekedwe oyenera komanso okhazikika panthawi yosuntha mizere.
• Mapush-ups amatha kulinganiza kukula kwa minofu komwe kumapezeka ndi Mizere Yotembenuzidwa, pamene imayang'ana minofu ya pectoral ndi triceps, ndikupereka kutsutsana kumbuyo ndi kuyang'ana kwa bicep pamzerewu.