Band One Arm Kupotoza Mzere Wokhala

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

Ukuxhumana kwe Band One Arm Kupotoza Mzere Wokhala

The Band One Arm Twisting Seated Row ndi masewera olimbitsa thupi omwe amalimbitsa msana wanu, mapewa, ndi mikono yanu ndikuwongolera kukhazikika kwanu. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, makamaka omwe akufuna kukulitsa mphamvu zawo zakumtunda ndi kaimidwe. Kupotoza komwe kumaphatikizidwa muzochitazi kumawonjezera zovuta, kulimbikitsa kukhudzidwa kwa minofu ndikupereka masewera olimbitsa thupi amphamvu kuposa mizere yachikhalidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band One Arm Kupotoza Mzere Wokhala

• Gwirani gululo ndi dzanja limodzi, ndikukweza mkono wanu mokwanira, ndipo khalani mowongoka, ndikugwirizanitsa pakati panu.
• Kokani gululo kwa inu, kupindika chigongono chanu ndikuchiyika pafupi ndi thupi lanu, kwinaku mukuzungulira torso kumbali yomweyo.
• Gwirani malowo kwa kamphindi, mukumva kugwedezeka kumbuyo kwanu ndi minofu yamapewa.
• Pang'onopang'ono bwererani kumalo oyambira, osapotoza torso yanu ndi kutambasula mkono wanu, kenaka bwerezani zochitikazo kuti mubwereze nambala yomwe mukufuna kubwereza musanatembenukire ku mkono wina.

Izinto zokwenza Band One Arm Kupotoza Mzere Wokhala

• Lamulirani Mayendedwe Anu: Pewani chizolowezi chogwiritsa ntchito mphamvu kapena kugwedeza gululo kwa inu. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Mwanjira iyi, mukugwiritsa ntchito minofu yanu, osati kuthamanga, kuchita masewera olimbitsa thupi, zomwe zingapangitse kuti mukhale ndi masewera olimbitsa thupi.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthawuza kutambasula dzanja lanu mokwanira pamene mumasula gululo ndikulikoka njira yonse kwa inu pamene mukupalasa. Kusagwiritsa ntchito kusuntha kokwanira kumatha kuchepetsa mphamvu ya masewerawo.
• Kugwira Moyenera: Mukamachita masewera olimbitsa thupi, onetsetsani kuti mwagwira gululo

Band One Arm Kupotoza Mzere Wokhala Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band One Arm Kupotoza Mzere Wokhala?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band One Arm Twisting Seated Row. Komabe, ayenera kuyamba ndi gulu lopepuka lokana ndipo pang'onopang'ono awonjezere kulemera pamene mphamvu zawo zikukula. Ndikofunikiranso kuwonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Ngati sakutsimikiza, ayenera kufunafuna chitsogozo kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band One Arm Kupotoza Mzere Wokhala?

• The Band Alternating Arm Seated Row ndikusintha kwina komwe mumapanga mzere ndi mkono umodzi panthawi imodzi, kukulolani kuti muyang'ane kwambiri mbali iliyonse ya msana wanu payekha.
• The Band Seated Row with Chest Press Twist imayambitsa kusuntha kwa masewera olimbitsa thupi, kugwira ntchito minofu yanu yam'mbuyo ndi pachifuwa nthawi imodzi.
• The Band Seated High Row with Twist ndi kusiyana komwe mumakokera gululo kumtunda wanu pachifuwa kapena pakhosi m'malo mwapakati panu, kulunjika kumtunda kwanu ndi kumbuyo kwa deltoids.
• Band Seated Row yokhala ndi Palms-Up Twist ndikusintha komwe mumapangitsa manja anu kuyang'ana mmwamba pamzerewu, zomwe zingathandize kugwirizanitsa mbali zosiyanasiyana za msana wanu ndi minofu ya mkono.

Izinto zokufunda ezishisa ezivumelekile Band One Arm Kupotoza Mzere Wokhala?

• Zochita zolimbitsa thupi za "Seated Cable Row" zimaphatikizanso ndi Band One Arm Twisting Seated Row pomwe imagwiritsa ntchito zida zosiyanasiyana koma imayang'ana minofu yam'mbuyo yomweyi, zomwe zimapangitsa kuti pakhale kusiyanasiyana komanso kulimba kosiyanasiyana pakulimbitsa thupi kwanu, zomwe zingapangitse kuti mukhale ndi mphamvu komanso kupirira.
• "Dumbbell Single Arm Row" imathandizira Band One Arm Twisting Seated Row popereka njira yolemetsa yaulere pakuyenda komweko, komwe kumatha kupititsa patsogolo kulumikizana kwa minofu ndi kukhazikika momwe thupi limafunikira kuwongolera kulemera panthawi yonse yolimbitsa thupi.