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 ntchito yolimbitsa mphamvu yomwe imayang'ana magulu angapo a minofu, kuphatikizapo kumbuyo, biceps, ndi core, kupereka kulimbitsa thupi kwakukulu kwa thupi. Ndi yoyenera kwa anthu pamilingo yonse yolimbitsa thupi, chifukwa imatha kusinthidwa kuti igwirizane ndi zomwe munthu angathe. Anthu angafune kuchita izi kuti awonjezere mphamvu za thupi lawo, kulimbitsa kaimidwe kawo, ndi kulimbitsa thupi, kupangitsa ntchito za tsiku ndi tsiku kukhala zosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wopotozedwa

• Gwirani mmwamba ndikugwira kapamwamba ndikugwira mopitirira muyeso, manja anu ayenera kukhala otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa.
• Yendani mapazi anu kutsogolo kuti mutsamira pa ngodya, kusunga thupi lanu molunjika kuchokera kumutu kupita ku zidendene.
• Kokani pachifuwa chanu ku bar pofinya mapewa anu palimodzi, kwinaku mukuwongoka thupi lanu komanso pachimake chanu.
• Tsitsani thupi lanu kubwerera kumalo oyambira mowongolera ndikubwereza kusuntha komwe mukufuna kubwereza.

Izinto zokwenza Mzere Wopotozedwa

• **Grip Width**: Kugwira kwanu kuyenera kukhala kokulirapo pang'ono kuposa m'lifupi mwake. Kugwira komwe kumakhala kocheperako kumatha kuchepetsa kusuntha kwanu ndikuyika kupsinjika kosayenera pamalumikizidwe anu, pomwe kugwira komwe kuli kokulirapo kumatha kuchepetsa mphamvu ya masewerawo ndikuwonjezera mwayi wanu wovulala.
• **Mayendedwe Olamuliridwa**: Pewani chiyeso chogwiritsa ntchito mphamvu kapena kugwedeza thupi lanu mpaka ku bar. M'malo mwake, yang'anani kukoka thupi lanu mmwamba molamulidwa, kufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake. Tsitsaninso thupi lanu mmbuyo mwadongosolo. Izi zidzatsimikizira kuti mukugwirizana

Mzere Wopotozedwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wopotozedwa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Inverted Row. Komabe, ndikofunikira kuti muyambe ndi mphamvu yopepuka ndikuwonjezera pang'onopang'ono vutolo pamene mphamvu ndi mawonekedwe akukula. The Inverted Row ndi masewera olimbitsa thupi kwa oyamba kumene chifukwa amathandiza kumanga mphamvu kumbuyo, mapewa, ndi mikono. Ndi bwino thupi kuphunzira bwino mawonekedwe ndi thupi mayikidwe. Oyamba kumene amatha kusintha masewerawa popinda mawondo awo kapena kusintha kutalika kwa bar kuti achepetse kukana. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi komanso kukhala ndi mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wopotozedwa?

• Close Grip Inverted Row: Pochepetsa kugwirira kwanu pa bar, mutha kulunjika minofu yomwe ili pakati panu ndikutsitsa kumbuyo bwino.
• Mzere Wokhotakhota wokhala ndi Mapazi Okwezeka: Poyika mapazi anu pabokosi kapena benchi, mumawonjezera zovuta zolimbitsa thupi ndikupangitsa pachimake chanu mwamphamvu.
• Single Arm Inverted Row: Kusinthaku kumaphatikizapo kudzikweza nokha ndi mkono umodzi panthawi, zomwe zimawonjezera vuto ndikuthandizira kuzindikira ndi kukonza kusalinganika kulikonse mu mphamvu zanu.
• Row Inverted ndi Kuyimitsa: Poyimitsa pamwamba pa kayendetsedwe kake, mukhoza kuwonjezera nthawi yomwe minofu yanu ili pansi pa zovuta, zomwe zingayambitse mphamvu zazikulu ndi kupindula kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wopotozedwa?

• Ma Deadlifts amathandizira Mizere Yotembenuzidwa polimbitsa msana wammbuyo ndi hamstrings, zomwe ndizofunikira kuti mukhalebe ndi mawonekedwe abwino komanso kupewa kuvulala pa Mizere Yotembenuzidwa.
• Mizere yopindika ndi masewera ena okhudzana nawo omwe angapangitse phindu la Mizere Yotembenuzidwa, pamene imayang'ana pa minofu yoyambirira yomweyi, komanso imagwira ntchito pachimake, ndikupereka kulimbitsa thupi mokwanira kwa thupi lonse.