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 amayang'ana kwambiri minofu yamsana, mapewa, ndi mikono, kulimbikitsa mphamvu ndi kupirira. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba mpaka apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu ndi luso la munthuyo. Anthu angafune kuchita masewerawa chifukwa amathandizira kaimidwe, amachepetsa chiopsezo cha ululu wammbuyo, komanso amalimbitsa thupi lonse komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wopotozedwa

• Imani moyang'anizana ndi bala, dzikhazikitseni pansi pake, ndipo igwireni ndi dzanja lamanja, manja ali otalikirapo pang'ono kuposa m'lifupi mwake mapewa.
• Yendani mapazi anu kutsogolo, kotero thupi lanu limakhala pa ngodya pang'ono, kutsamira mmbuyo ndi thupi lanu mowongoka, zidendene pansi, ndi zala zolozera mmwamba.
• Kokani pachifuwa chanu ku bar mwa kufinya mapewa anu palimodzi, ndikusunga thupi lanu molunjika komanso lolimba, iyi ndiye malo oyamba.
• Tsitsani thupi lanu mokhazikika kuti mumalize kubwereza kamodzi, onetsetsani kuti thupi lanu likhale lolunjika nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Mzere Wopotozedwa

• Gwirani Ntchito Yanu: Chimodzi mwazolakwika zomwe zimachitika nthawi zambiri ndikusagwirizana pakati pazochita zolimbitsa thupi. Kuchita pachimake chanu kumathandiza kuti thupi lanu likhale lolunjika komanso lokhazikika panthawi yoyendayenda, zomwe zingalepheretse kuvulala komanso kupititsa patsogolo ntchitoyo.
• Mayendedwe Oyendetsedwa: M'malo mogwiritsa ntchito mphamvu kuti mudzikweze, yang'anani pamayendedwe owongolera, odekha. Izi zidzagwirizanitsa minofu yanu bwino ndikuthandizira kupewa kuvulala. Kusuntha kwachangu, kogwedezeka kungayambitse kupsinjika kapena kuvulala komanso kusagwira ntchito bwino kwa minofu.
• Zodzaza

Mzere Wopotozedwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wopotozedwa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Inverted Row. Komabe, ndikofunikira kuti muyambe ndi mtundu wosinthidwa ngati mwangoyamba kumene kulimbitsa thupi kapena muli ndi mulingo wocheperako. The Inverted Row ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo kumbuyo, biceps, ndi core. Ndizochita masewera olimbitsa thupi kuti mupange mphamvu ndikuwongolera kuwongolera thupi. Kwa oyamba kumene, mutha kusintha masewerawa posintha kutalika kwa bar kapena zingwe. Kukwera kapamwamba, kuchita masewera olimbitsa thupi kumakhala kosavuta chifukwa mukukoka pang'ono kulemera kwa thupi lanu. Monga nthawi zonse, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Sungani thupi lanu mowongoka, kokerani mapewa anu kumbuyo ndi pansi, ndipo pewani mayendedwe ogwedezeka. Ngati simukutsimikiza za fomu yanu kapena mukufuna chitsogozo, ndibwino kuti mufunsane ndi katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wopotozedwa?

• Close Grip Inverted Row: Pochepetsa kugwirira kwanu, mutha kuyang'ana kwambiri ma biceps anu ndi gawo lapakati la msana wanu.
• Mzere Wokhotakhota wokhala ndi Mapazi Okwezeka: Kukweza mapazi anu pansi kumawonjezera vuto la masewera olimbitsa thupi powonjezera kulemera kwa thupi mukuyenda.
• Mzere Wokhotakhota wa Mkono Umodzi: Kuchita masewera olimbitsa thupi kamodzi kokha kumachitika podzikweza mmwamba ndi mkono umodzi pamene winayo ali kumbuyo kwanu kapena atagwira mchiuno.
• Mzere Wokhotakhota ndi Kuyimitsa: Pakusinthasintha uku, mumapuma kwa masekondi pang'ono pamwamba pa kayendetsedwe kake kuti muwonjezere nthawi yopanikizika ndikulimbitsa minofu yanu.

Izinto zokufunda ezishisa ezivumelekile Mzere Wopotozedwa?

• Ma Deadlifts amatha kugwirizana ndi Mizere Yotembenuzidwa chifukwa pamene Mizere Yotembenuzidwa imayang'ana kumtunda kwa mphamvu yokoka ya thupi, Deadlifts imayang'ana kumbuyo kwa unyolo kuphatikizapo kumunsi kumbuyo, hamstrings ndi glutes, zomwe zimapereka mphamvu zolimbitsa thupi zonse.
• Mizere ya Dumbbell imathandiziranso Mizere Yotembenuzidwa pamene onse awiri amayang'ana minofu yam'mbuyo, koma Mizere ya Dumbbell imalola kuphunzitsidwa kwa unilateral, kuthandizira kuthetsa kusamvana kulikonse kwa minofu ndikuwonjezera mphamvu zonse.