Smith Anapindika Pang'ono Yopapatiza Yopanda Mzere

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mashini ya Smith
• 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 Smith Anapindika Pang'ono Yopapatiza Yopanda Mzere

The Smith Bent Over Narrow Supinated Grip Row ndi masewera olimbitsa thupi omwe amayang'ana kumbuyo kwanu, makamaka latissimus dorsi, komanso kunyamula ma biceps ndi manja anu. Ntchitoyi ndi yabwino kwa onyamula zitsulo ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba ndi kutanthauzira kwa minofu. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumatha kukulitsa luso lanu lokweza muzochita zina, kulimbikitsa kaimidwe kabwinoko, ndikupangitsa kuti thupi lanu likhale loyenera komanso lofanana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Anapindika Pang'ono Yopapatiza Yopanda Mzere

• Imani moyang'anizana ndi bala, mapazi motalikirana ndi mapewa. Pindani m'chiuno ndi mawondo anu, ndikusunga msana wanu molunjika, mpaka torso yanu ili pafupi kufanana ndi pansi.
• Gwirani kapamwamba ndikugwiritsitsa kocheperako (m'manja), manja ocheperako pang'ono kuposa m'lifupi mwake mapewa. Awa ndi malo anu oyambira.
• Kokani chotchinga cha pachifuwa chanu chakumunsi mwa kufinya mapewa anu pamodzi ndi kupinda zigongono zanu. Sungani zigono zanu pafupi ndi thupi lanu panthawi yonseyi.
• Pang'onopang'ono tsitsani mipiringidzo kubwerera kumalo oyambira, kukulitsa manja anu ndi mapewa. Bwerezani kusuntha kwa chiwerengero chomwe mukufuna cha reps.

Izinto zokwenza Smith Anapindika Pang'ono Yopapatiza Yopanda Mzere

• Mayendedwe Oyendetsedwa: Pewani kugwedezeka, mayendedwe othamanga. M'malo mwake, yang'anani pa zokwera pang'onopang'ono, zoyendetsedwa bwino ndi zotsika. Kuchita masewera olimbitsa thupi mothamanga kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike. Zimachepetsanso mphamvu yolimbitsa thupi chifukwa imaphatikizapo kuthamanga osati mphamvu ya minofu.
• Range of Motion: Onetsetsani kuti mwatambasula manja anu mokwanira pansi pa kayendetsedwe kake ndikukoka kapamwamba mpaka torso yanu pamwamba. A

Smith Anapindika Pang'ono Yopapatiza Yopanda Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Anapindika Pang'ono Yopapatiza Yopanda Mzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Smith Bent Over Narrow Supinated Grip Row koma ayenera kusamala kwambiri ndi mawonekedwe ndi njira kuti asavulale. Ndibwino kuti tiyambe ndi zolemera zopepuka ndikuwonjezeka pang'onopang'ono pamene zimapanga mphamvu ndi minofu. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti ayang'anire masewerawa kuti awonetsetse kuti ali olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Anapindika Pang'ono Yopapatiza Yopanda Mzere?

• Dumbbell Bent Over Row ndi kusiyana kwina komwe m'malo mogwiritsa ntchito barbell, mumagwiritsa ntchito ma dumbbells, zomwe zimalola kuyenda kochulukirapo.
• T-Bar Bent Over Row ndikusintha komwe mumagwiritsa ntchito makina a T-bar, omwe angathandize kulunjika minofu yosiyanasiyana kumbuyo.
• The Seated Cable Row ndi kusiyana komwe mumakhala pa benchi ndikugwiritsa ntchito makina a chingwe, omwe angathandize kuyang'ana pakati ndi m'munsi minofu.
• The Inverted Row ndi kusiyana kwa thupi komwe mumagwiritsa ntchito bar kapena zingwe za TRX, kukokera thupi lanu ku bar, zomwe zingathandize kusintha thupi lanu ndikuwongolera.

Izinto zokufunda ezishisa ezivumelekile Smith Anapindika Pang'ono Yopapatiza Yopanda Mzere?

• The Barbell Deadlift ndi ntchito ina yowonjezereka chifukwa sikuti imangolimbitsa minofu yam'mbuyo komanso imagwirizanitsa ndi unyolo wonse wakumbuyo, womwe umaphatikizapo hamstrings ndi glutes, kupititsa patsogolo mphamvu ya thupi lonse ndi kukhazikika komwe kuli kofunikira popanga Smith Bent Over Narrow Supinated Grip Rows.
• Zochita zolimbitsa thupi zimapindulitsanso chifukwa zimayang'ana magulu ofanana a minofu monga Smith Bent Over Narrow Supinated Grip Row, makamaka lats ndi biceps, komanso amafunikanso kugwiritsira ntchito, motero kumapangitsanso mphamvu zogwira ndi kumtunda kwa thupi.