Mzere Wowongoka

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Migergo

Ukuxhumana kwe Mzere Wowongoka

The Upright Row ndi ntchito yomanga mphamvu makamaka yolunjika mapewa ndi kumtunda kumbuyo, ndi phindu lachiwiri ku biceps ndi misampha. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, makamaka omwe akufuna kulimbitsa mphamvu zam'mwamba ndikuwongolera kaimidwe. Anthu atha kusankha kuphatikizira Mizere Yowongoka m'machitidwe awo olimbitsa thupi chifukwa cha kusinthasintha kwake, mphamvu pakumanga matanthauzidwe a mapewa, komanso kuthandizira kwake pakulimbitsa thupi lonse komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wowongoka

• Sungani msana wanu mowongoka ndi pachifuwa, kenaka kwezani zolemetsazo molunjika m'mwamba pang'onopang'ono, ndikuwongolera ndi zigono zanu, mpaka zifike pansi pa chibwano chanu.
• Onetsetsani kuti mawondo anu ndi apamwamba kuposa manja anu pamwamba pa kayendetsedwe kake, ndipo zolemera zili pafupi ndi thupi lanu nthawi zonse.
• Imani kwa mphindi imodzi pamwamba pa kayendetsedwe kake, ndikufinya mapewa anu pamodzi.
• Pang'onopang'ono tsitsani zolemerazo kubwerera kumalo oyambira, kusunga mphamvu panthawi yonse yotsika, ndiyeno bwerezani chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Mzere Wowongoka

• Malo Amanja: Manja anu ayenera kukhala ochepa kusiyana ndi mapewa-m'lifupi motalikirana ndi barbell. Kugwira motambalala kwambiri kapena kucheperako kumatha kusokoneza manja ndi mapewa anu, ndipo sikungagwire ntchito bwino minofu yomwe mukufuna.
• Kuyenda Koyendetsedwa: Pewani kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. M'malo mwake, kwezani barbell pang'onopang'ono komanso mwadala pakati pa chifuwa chanu, ndikuyiyika pafupi ndi thupi lanu. Izi zimatsimikizira kuti mukugwiritsa ntchito minofu yanu, osati kuthamanga, kuchita masewera olimbitsa thupi.
• Malo a Elbow: Zigono zanu ziyenera kukhala zapamwamba nthawi zonse kuposa manja anu. Awa ndi malo oyenera kuloza mapewa ndi minofu yakumbuyo yam'mbuyo. Ngati manja anu ali okwera, ndiye kuti mumawakakamiza ndipo osagwira ntchito

Mzere Wowongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wowongoka?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Upright Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire luso lolondola. Ntchitoyi imayang'ana makamaka mapewa ndi minofu yam'mbuyo yam'mbuyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wowongoka?

• The Upright Cable Row ndi kusiyana kwina komwe kumagwiritsa ntchito makina opangira chingwe, zomwe zimapangitsa kuti pakhale kuyenda kosavuta, kuyendetsedwa bwino komanso kumangirira kosalekeza kwa minofu.
• The Upright Barbell Row ndikusintha komwe mumagwiritsa ntchito barbell m'malo mwa ma dumbbell, kugawa kulemera kosiyana ndikukulolani kuti mukweze molemera.
• Wide-Grip Upright Row ndikusintha komwe mumagwiritsa ntchito mwadala kugwira pa bar, zomwe zingathandize kulunjika ma deltoids mwachindunji.
• The Upright Row with Resistance Bands ndi kusiyana kochepa komwe kumagwiritsa ntchito magulu otsutsa m'malo molemera, zomwe zimapangitsa kukhala njira yabwino kwa iwo omwe ali ndi vuto limodzi kapena omwe akugwira ntchito kunyumba.

Izinto zokufunda ezishisa ezivumelekile Mzere Wowongoka?

• Mizere Yopindika imathandizira kwambiri Mizere Yowongoka chifukwa pomwe Mizere Yowongoka imayang'ana pamtunda wapamwamba wa trapezius ndi deltoids, Mizere Yopindika imayang'ana latissimus dorsi ndi ma rhomboids, kuwonetsetsa kulimbitsa thupi kwathunthu kwa msana wonse.
• Lateral Raises imagwira ntchito bwino ndi Mizere Yowongoka pomwe onse amayang'ana ma deltoids, koma Lateral Raises amagogomezera kwambiri mutu wotsatira wa deltoid, ndikupereka masewera olimbitsa thupi ozungulira bwino.