Smith One Arm 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 One Arm Row

The Smith One Arm Row ndi masewera olimbitsa thupi omwe amayang'ana ndikuwonjezera minofu kumbuyo, mapewa, ndi mikono. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amathandizira kukhazikika, kulola kuyang'ana kwambiri mawonekedwe ndikuchita minofu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kuwonjezera kutanthauzira kwa minofu, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith One Arm Row

• Imani cham'mbali kwa bala, mapazi m'lifupi m'lifupi mapewa, ndipo gwirani bala ndi dzanja limodzi pogwiritsa ntchito overhand.
• Gwirani mawondo anu pang'ono, kutsamira kutsogolo kuchokera m'chiuno mwanu ndikuyang'ana msana wowongoka, ndipo lolani kuti kapamwamba kakhale pansi pamtunda wa mkono.
• Kokani chotchinga kumutu wanu, ndikusunga chigongono chanu pafupi ndi thupi lanu, mpaka kapamwamba kakhudza mimba yanu.
• Tsitsani kapamwamba pang'onopang'ono kubwerera kumalo oyambira, kuonetsetsa kuti mukutambasula dzanja lanu mokwanira, ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza musanatembenukire ku mkono wina.

Izinto zokwenza Smith One Arm Row

• **Sungani Msana Wanu Molunjika**: Cholakwika chofala ndikuzungulira kumbuyo mukuchita masewera olimbitsa thupi. Izi zingayambitse kupsinjika kapena kuvulala. Sungani msana wanu mowongoka ndipo pachimake chanu chizigwira ntchito nthawi yonseyi. Izi sizidzangoteteza msana wanu komanso kugwirizanitsa minofu yanu yapakati.
• **Mayendedwe Oyendetsedwa**: Pewani mayendedwe onjenjemera kapena othamanga. Chinsinsi chothandizira kwambiri Smith One Arm Row ndikuchita masewerawa pang'onopang'ono komanso molamulirika. Izi zidzaonetsetsa kuti minofu yomwe ikukhudzidwayo ikugwira ntchito mokwanira komanso kupewa kuvulala komwe kungachitike.
• **Osatambasuka**: Mukakokera chotchinga chakumutu, pewani kuchikokera patali. Kutambasula mopitirira muyeso kungayambitse kupsinjika kapena kuvulala. Kokani

Smith One Arm Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith One Arm Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Smith One Arm Row bola agwiritse ntchito mawonekedwe oyenera ndikuyamba ndi kulemera kolemetsa. Ndibwino kuti nthawi zonse mukhale ndi mphunzitsi wolimbitsa thupi kapena katswiri wotsogolera masewera olimbitsa thupi poyamba kuti atsimikizire kuti mukuchita bwino. Zochita izi zitha kukhala zopindulitsa kwambiri chifukwa zimayang'ana minofu yakumbuyo, mapewa, ndi mikono. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi komanso kuti pang'onopang'ono muonjezere kunenepa pamene mphamvu zanu zikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith One Arm Row?

• Seated Smith Machine One Arm Row: Kusiyanaku kumaphatikizapo kukhala pa benchi pamene mukuchita mzere wa mkono umodzi, zomwe zingathandize kupatula ma lats ndikuchepetsa kupsinjika kumunsi kumbuyo.
• Smith Machine One Arm Row yokhala ndi Resistance Band: Kuonjezera magulu otsutsa ku makina a Smith mzere wa mkono umodzi kumawonjezera kukana pamayendedwe onse, zomwe zimapangitsa kuti ntchitoyo ikhale yovuta kwambiri.
• Smith Machine One Arm Row with Rotation: Powonjezera kuzungulira pamzere umodzi wa mkono, mutha kuchitapo kanthu ndikugwira ntchito pamphamvu yozungulira, yomwe imapindulitsa pamasewera ambiri ndi zochitika za tsiku ndi tsiku.
• Underhand Grip Smith Machine One Arm Row: Kugwiritsira ntchito pansi pamanja kumasintha kutsindika kwa minofu, kuyang'ana ma lats apansi ndikuthandizira kupanga kumbuyo kwa V.

Izinto zokufunda ezishisa ezivumelekile Smith One Arm Row?

• Mizere ya Dumbbell ndi ina yabwino kwambiri yothandizira chifukwa imayang'ananso pa lats, rhomboids, ndi misampha, koma mosiyana ndi Smith One Arm Row, imafuna kukhazikika kuchokera pachimake chifukwa cha zolemera zaulere, kupititsa patsogolo mphamvu zonse zapakati ndi kusinthasintha.
• Zokoka zimathanso kuthandizira Smith One Arm Row mogwira mtima, popeza amayang'ana kumbuyo komweko ndi minofu ya mkono koma kuchokera kumbali yosiyana, kupereka kulimbitsa thupi kwathunthu kwa thupi lapamwamba ndikuwongolera mphamvu zogwira.