Smith Narrow Row

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mashini ya Smith

Ukuxhumana kwe Smith Narrow Row

Smith Narrow Row ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yamsana, mapewa, ndi mikono. Ndiwoyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe akufuna kukweza mphamvu zawo zakumtunda ndi matanthauzidwe a minofu. Kuphatikizira Smith Narrow Rows muzochita zanu zolimbitsa thupi kumatha kukulitsa mphamvu zanu zokoka, kulimbikitsa kaimidwe kabwinoko, ndikupereka malo owongolera kuti mawonekedwe anu akhale abwino, ndikupangitsa kukhala chowonjezera chofunikira kwa iwo omwe akufuna kuwongolera dongosolo lawo lolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Narrow Row

• Gwirani chotchingacho ndikuchigwira mopitilira muyeso, manja atayikidwa mocheperapo kusiyana ndi m'lifupi mwake mapewa.
• Kwezani chotchingacho kuti mutulutse kuchokera ku ena onse, kenako chitsitseni pachifuwa chanu chakumtunda popinda zigongono zanu ndikukoka mapewa anu pamodzi.
• Imani kaye kamphindi pamene bala ili pachifuwa, ndikufinya minofu yam'mbuyo.
• Pang'onopang'ono tambasulani manja anu kuti mubwezeretse bar kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake ndipo musalole kuti kulemera kukukokereni patsogolo.

Izinto zokwenza Smith Narrow Row

• Kugwira Moyenera: Onetsetsani kuti manja anu ayikidwa bwino pa bar. Manja anu akhale ocheperako pang'ono kuposa m'lifupi mwake. Kugwira mokulira kungayambitse kulimbitsa thupi kosagwira ntchito komanso kuvulala komwe kungachitike.
• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. Chinsinsi choti mupindule kwambiri ndi masewerawa ndikuzichita pang'onopang'ono komanso mokhazikika. Kokani kapamwamba pa chifuwa chanu, gwirani kwa mphindi imodzi, kenako pang'onopang'ono mubwerere kumalo oyambira. Izi sizimangowonjezera kupsinjika kwa minofu komanso zimalepheretsa kuvulala.
• Njira Yopuma: Kumbukirani kupuma moyenera. Pumulani mpweya pamene mukukokera kapamwamba pa chifuwa chanu ndikutulutsa mpweya

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 kugwiritsa ntchito zolemetsa zopepuka poyamba ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zimakhalanso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti mukuchita bwino. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Narrow Row?

• The Smith Machine Bent-Over Row ndi kusiyana komwe kumayang'ana minofu yapakati kumbuyo, makamaka latissimus dorsi.
• The Underhand Smith Machine Row ndikusintha komwe mumagwira mipiringidzo ndi manja anu kuyang'ana m'mwamba, kulunjika kumunsi kwa lats ndi ma biceps.
• Wide Grip Smith Machine Row ndi kusiyana komwe kumalunjika kumtunda wammbuyo ndi mapewa kwambiri.
• The One-Arm Smith Machine Row ndi kusiyana komwe kumakulolani kuti muyang'ane mbali iliyonse ya msana wanu payekha, kulimbikitsa mphamvu zolimbitsa thupi ndi kukula kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Smith Narrow Row?

• The Pull-Up ndi ntchito ina yopindulitsa yomwe imakwaniritsa Smith Narrow Row. Sizimagwira ntchito mofanana ndi minofu yofanana, komanso imagwiranso ntchito ya biceps ndi minofu yapamphuno, kumapangitsa kuti thupi likhale ndi mphamvu komanso kupirira.
• Zochita za Seated Cable Row zimakwaniritsanso Smith Narrow Row. Ngakhale kuti imayang'ana minofu yam'mbuyo yomweyi, malo okhalamo amathandiza kudzipatula bwino minofuyi, kupititsa patsogolo kutanthauzira kwa minofu ndi mphamvu.