Suspension Row

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Hajarori
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Posterior

Ukuxhumana kwe Suspension Row

The Suspension Row ndi masewera olimbitsa thupi omwe amayang'ana ndikulimbitsa kumbuyo, mapewa, ndi minofu yapakati, komanso kumapangitsa kuti thupi lanu likhale lokhazikika. Ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa cha zovuta zake zosinthika malinga ndi momwe thupi lilili. Anthu angafune kuchita izi osati kungomanga minofu ndi mphamvu, komanso kukulitsa kaimidwe kawo, kukhazikika, komanso kuchita bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Suspension Row

• Yendani mapazi anu kutsogolo, kutsamira mpaka thupi lanu litakhala pang'ono pang'ono, kusunga thupi lanu molunjika kuchokera kumutu kupita ku zidendene.
• Kokani thupi lanu mmwamba ku zogwirira ntchito popinda zigongono zanu ndi kufinya mapewa anu palimodzi, kukhalabe ndi pakati nthawi yonseyi.
• Imani mwachidule pamwamba pa kayendetsedwe kake, kuonetsetsa kuti chifuwa chanu chili pafupi ndi zogwirira.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, tambasulani manja anu mokwanira ndikusunga thupi lolunjika.

Izinto zokwenza Suspension Row

• **Grip ndi Arm Position**: Gwirani zogwirira mwamphamvu ndikuwongoka manja anu. Manja anu ayenera kuyang'anizana. Mukadzikweza mmwamba, zigongono zanu ziyenera kupindika pamtunda wa digirii 90 ndikuyandikira thupi lanu. Pewani kutulutsa zigono zanu m'mbali, zomwe zimatha kusokoneza mapewa anu ndikuchepetsa mphamvu ya masewerawo.
• **Mayendedwe Olamuliridwa**: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Dzikokereni mmwamba mpaka chifuwa chanu chikhale chofanana ndi manja anu, kenaka muchepetse pang'onopang'ono. Izi zidzaonetsetsa kuti minofu yanu, osati

Suspension Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Suspension Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Suspension Row. Ndizochita masewera olimbitsa thupi kuti mupange mphamvu kumtunda, makamaka kumbuyo, mapewa, ndi mikono. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kukana kopepuka ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti asavulale. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kuti muyambe pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu pamene mphamvu ndi chidaliro zimakula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Suspension Row?

• Mzere Woyimitsidwa Wamkono Umodzi: Kusinthaku kumafuna kuti mugwiritse ntchito mkono umodzi wokha kuti mukweze thupi lanu, ndikutsutsa mphamvu zanu ndi mphamvu zanu.
• Wide-Grip Suspension Row: Mukusintha uku, mumagwira zogwirira ntchito motalikirapo kuposa m'lifupi mwamapewa, zomwe zimalozera kumtunda kwanu ndi mapewa kwambiri.
• Mzere Woyimitsidwa ndi Kupotoza: Kusinthaku kumawonjezera kupotoza pamene mukukoka thupi lanu mmwamba, kugwirizanitsa pakati panu ndi obliques.
• Mzere Woyimitsidwa Wokwera Mapazi: Pakusiyana uku, mumayika mapazi anu pamalo okwera pamene mukuchita mzerewu, kuonjezera zovuta ndikulondolera thupi lanu lakumtunda kwambiri.

Izinto zokufunda ezishisa ezivumelekile Suspension Row?

• Mizere Yoyimitsidwa: Monga Mizere Yoyimitsidwa, Mizere Yoyimitsidwa imagwiranso ntchito pa minofu yanu yam'mbuyo, ma biceps, ndi pachimake, koma imakulolani kuti musinthe mbali ya thupi lanu ndi kukana mosavuta, ndikupereka kupititsa patsogolo kapena kubwereranso bwino malinga ndi msinkhu wanu wa mphamvu.
• Ma Deadlifts: Ngakhale kuti makamaka ndi thupi lochepa komanso masewero olimbitsa thupi, Deadlifts amagwiritsanso ntchito minofu yam'mbuyo yam'mbuyo, akugwira ntchito mogwirizana ndi Suspension Rows kuti apititse patsogolo mphamvu zonse za thupi ndi kukhazikika.