Smith Narrow Row

• 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 Narrow Row

The Smith Narrow Row ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi mikono, zomwe zimapangitsa kuti zikhale zopindulitsa kwa anthu omwe akufuna kupititsa patsogolo mphamvu zam'mwamba ndi kaimidwe. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi monga Smith makina amapereka bata, kulola kulamulira kulemera ndi kuyenda. Anthu angafune kuphatikiza izi muzochita zawo kuti azitha kutanthauzira bwino minofu, kulimbikitsa kaimidwe kabwinoko, ndikuwonjezera mphamvu zathupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Narrow Row

• Sinthani mipiringidzoyo kuti ikhale kutalika kwa pachifuwa ndikuchigwira ndikuchigwira mopapatiza, kuwonetsetsa kuti manja anu ali pafupi kusiyana ndi m'lifupi mwake mapewa.
• Kokani chotchinga chakuchifuwa chanu ndikusunga zigono zanu pafupi ndi thupi lanu, ndikufinya mapewa anu pamapeto akuyenda.
• Gwirani kwa mphindi imodzi pachimake cha kayendetsedwe kake, kenaka mutulutse pang'onopang'ono bar kubwerera kumalo oyambira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Smith Narrow Row

• Kugwira Moyenera: Gwirani chotchingacho ndikuchigwira mopapatiza, manja oyandikana kuposa m'lifupi mwake mapewa. Izi zimayang'ana pakati pa msana wanu osati ma lats akunja. Kulakwitsa kofala ndikugwiritsa ntchito kugwirizira kwakukulu, komwe sikoyenera kwa Smith Narrow Row.
• Kuyenda Koyendetsedwa: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kapamwamba. M'malo mwake, kokerani kapamwamba pamimba mwanu pang'onopang'ono, moyendetsedwa bwino, kenaka muchepetsenso mofanana. Izi zimatsimikizira kuti mukugwiritsa ntchito minofu yanu, osati kuthamanga, kuchita masewera olimbitsa thupi komanso kuchepetsa chiopsezo chovulala.
• Gwirani Ntchito Yanu: Yesetsani kukhala otanganidwa muzochita zanu zonse. Izi sizimangothandiza

Smith Narrow Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Narrow Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Smith Narrow Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi wanu kapena munthu wodziwa kupita kumalo ochitira masewera olimbitsa thupi nthawi zingapo zoyambirira kuti muwonetsetse kuti mukuchita bwino. Zochita izi ndizabwino kulunjika minofu yakumbuyo, makamaka latissimus dorsi (lats).

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Narrow Row?

• The Underhand Smith Machine Row ndikusintha komwe mumagwira bala ndikugwira pansi pamanja, kulunjika mbali zosiyanasiyana za minofu yanu yakumbuyo.
• The One-Arm Smith Machine Row ndi kusiyana komwe kumakulolani kuti muyang'ane mbali iliyonse ya msana wanu payekha, kupititsa patsogolo minofu ndi kugwirizana.
• Wide-Grip Smith Machine Row ndikusintha komwe mumagwira mipiringidzo mokulirapo kuposa m'lifupi mwamapewa motalikirana, kulunjika kumtunda wanu wam'mbuyo ndi kumbuyo kwamapewa.
• The Bent-Over Smith Machine Row ndikusintha komwe mumapindika m'chiuno ndikukokera pamimba panu, ndikuwonjezera mphamvu ya minofu yanu yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Smith Narrow Row?

• Zochita zolimbitsa thupi za Seated Cable Row zimakwaniritsanso Smith Narrow Row chifukwa zimagwiritsa ntchito maulendo osiyanasiyana kuti azigwira ntchito mofanana ndi magulu a minofu, kupereka maphunziro ochuluka a minofu yam'mbuyo ndikuwonjezera kupirira kwa minofu.
• The Pull-Up ndi ntchito ina yomwe imakwaniritsa Smith Narrow Row. Simangolimbana ndi minofu yomweyi - ma lats, misampha, ndi ma rhomboid - komanso imagwira ma biceps ndi mikono yakutsogolo, kulimbitsa mphamvu yakumtunda ndikulimbikitsa kulimbitsa thupi.