Pansi Pansi Pansi ndi Bent Knee

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Deltoid Posterior

Ukuxhumana kwe Pansi Pansi Pansi ndi Bent Knee

Kugona pansi Row ndi Bent Knee ndi ntchito yolimbitsa mphamvu yomwe imayang'ana msana wanu, ma biceps, ndi mapewa. Ndi chisankho chabwino kwambiri kwa anthu pamagulu onse olimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu za thupi komanso kaimidwe. Anthu angasankhe izi kuti zitheke, chifukwa zimafuna zida zochepa ndipo zitha kuchitidwa kulikonse, komanso chifukwa champhamvu yake pakukulitsa kamvekedwe ka minofu ndi kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pansi Pansi Pansi ndi Bent Knee

• Gwirani ma dumbbells ndi manja anu kuyang'anizana wina ndi mzake ndikukweza manja anu pamwamba pa chifuwa chanu.
• Pang'onopang'ono tsitsani ma dumbbell m'mbali mwa thupi lanu mu arc yayikulu, ndikusunga zigongono zanu pang'ono.
• Ma dumbbells akafika pamapewa kapena mukumva kutambasula pachifuwa chanu, yimani pang'ono.
• Kenaka, pang'onopang'ono kwezani ma dumbbells kubwerera kumalo oyambira pamwamba pa chifuwa chanu, ndikufinya minofu yanu ya pachifuwa pamwamba pa kayendetsedwe kake.

Izinto zokwenza Pansi Pansi Pansi ndi Bent Knee

• Kugwira Moyenera: Gwirani ma dumbbells osalowerera ndale (manja akuyang'anizana). Onetsetsani kuti chogwira chanu ndi cholimba koma osati cholimba kwambiri kuti mupewe zovuta zosafunikira m'manja mwanu. Cholakwika chofala ndikugwira ma dumbbells mwamphamvu kwambiri, zomwe zingayambitse kupweteka m'manja.
• Mayendedwe Oyendetsedwa: Mukakweza ma dumbbells, onetsetsani kuti mukuchita bwino. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze zolemera, chifukwa izi zingayambitse kuvulala ndipo sizingagwirizane ndi magulu a minofu omwe akufuna. M'malo mwake, yang'anani pakuchita mapewa anu ndi minofu yam'mbuyo kuti mukweze zolemera.
• Kuyenda Kwathunthu: Yesetsani kubweretsa ma dumbbells mpaka atafanana

Pansi Pansi Pansi ndi Bent Knee Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pansi Pansi Pansi ndi Bent Knee?

Inde, oyamba kumene atha kuchita masewera a Ling Floor Row ndi Bent Knee. Zochita izi ndizosavuta komanso zopanda mphamvu, zomwe zimapangitsa kukhala chisankho chabwino kwa omwe angoyamba kumene kukhala olimba. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Ngati pakufunika, oyamba kumene angathenso kusintha masewerawa kuti akhale osavuta, monga kuchepetsa kuyendayenda kapena kuchuluka kwa kulemera komwe kumagwiritsidwa ntchito.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pansi Pansi Pansi ndi Bent Knee?

• Kugona Pansi Mzere Wopindika Bondo ndi Magulu Otsutsa: Powonjezera magulu olimbana nawo pamasewera olimbitsa thupi, mutha kukulitsa zovuta komanso kulimba kwa masewera olimbitsa thupi.
• Mzere Wogona Pansi Ndi Miyendo Yowongoka: M'malo mopinda mawondo, sungani miyendo yanu molunjika patsogolo panu, zomwe zingapangitse pachimake chanu ndikuwonjezera zovuta zina pamasewerawa.
• Kugona Pansi Pansi ndi Mabondo Opindika ndi Ma Dumbbells: Kuphatikiza ma dumbbells muzochita zolimbitsa thupi kumapereka kukana kowonjezera kulemera, kuthandiza kumanga mphamvu zambiri za minofu.
• Incline Lying Floor Row ndi Bent Knee: Kuchita masewera olimbitsa thupi pa benchi yokhotakhota kumasintha mzere wa mzere, kulunjika minofu yosiyanasiyana ndikuwonjezera kulimbitsa thupi kwanu.

Izinto zokufunda ezishisa ezivumelekile Pansi Pansi Pansi ndi Bent Knee?

• Mapush-ups amatha kuthandizana ndi Lying Floor Row ndi Bent Knee pamene akuyang'ana pachifuwa ndi mikono, kupereka masewera olimbitsa thupi apamwamba pamene akuphatikizidwa ndi mzere wolunjika kumbuyo.
• Mapulani ndiwowonjezera bwino pa Lying Floor Row yokhala ndi chizolowezi cha Bent Knee pomwe imagwira ntchito pachimake, ndikuwongolera kukhazikika kwanu komanso kukhazikika komwe kungapangitse magwiridwe antchito anu pamizere yapansi.