Band shoulder press

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Ngoma
• Imimiselo eqhapho: Deltoid Anterior
• Amashwa eqhapho: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Band shoulder press

The Band Shoulder Press ndi masewera olimbitsa thupi omwe amayang'ana ma deltoids, triceps, ndi minofu yam'mwamba, zomwe zimathandiza kulimbitsa mphamvu zamapewa ndi kukhazikika. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti zikhale zosavuta, chifukwa zimafuna zida zochepa, komanso kuti zikhale zogwira mtima pakukweza mphamvu zam'mwamba ndi minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band shoulder press

• Bweretsani manja anu mmwamba mpaka pamapewa, manja anu akuyang'ana kutsogolo ndi zigongono zopindika pamakona a digirii 90, apa ndiye poyambira.
• Limbikitsani manja anu mmwamba, tambasulani manja anu mokwanira, ndikuyika mapazi anu molimba pa gululo kuti mupitirize kukana.
• Imani pang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse manja anu pang'onopang'ono mpaka pamapewa.
• Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera komanso kukana panthawi yonse yolimbitsa thupi.

Izinto zokwenza Band shoulder press

• Malo Oyenera a Band: Ikani gululo pansi pa mapazi anu ndikugwira malekezero ndi manja anu. Onetsetsani kuti gululo ndi lathyathyathya komanso losapindika. Manja anu ayenera kukhala pa phewa ndi manja anu kuyang'ana kutsogolo. Kuyika kolakwika kwa gulu kungayambitse kugawa kosagwirizana, komwe kungayambitse kupsinjika kapena kuvulala.
• Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kuyenda mwachangu. Chinsinsi cha kupindula kwambiri ndi masewerawa ndikuchichita pang'onopang'ono komanso mwadongosolo. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse. Yambani ndi manja anu pa phewa ndi kukankhira mmwamba mpaka

Band shoulder press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band shoulder press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band shoulder. Ndi masewera olimbitsa thupi omwe amayamba chifukwa amagwiritsa ntchito magulu otsutsa, omwe amatha kusinthidwa kumagulu osiyanasiyana a kukana kutengera mphamvu ya munthu ndi msinkhu wake. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuphunzira mawonekedwe ndi njira yoyenera kuti musavulale. Zingakhale zothandiza kukaonana ndi mphunzitsi waumwini kapena wothandizira thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band shoulder press?

• The Seated Resistance Band Shoulder Press: Mtunduwu umapangidwa utakhala pampando kapena benchi, umapereka kukhazikika komanso kuyang'ana kwambiri pamapewa.
• The Single-Arm Resistance Band Shoulder Press: Kusinthaku kumachitika mkono umodzi pa nthawi, zomwe zingathandize kuthana ndi vuto lililonse lamphamvu pakati pa mapewa awiriwa.
• The Kneeling Resistance Band Shoulder Press: Mukusintha uku, mumagwada pagulu ndikukankhira mmwamba, zomwe zingathandize kugwirizanitsa pakati ndi pansi pa thupi.
• The Incline Resistance Band Shoulder Press: Mtunduwu umapangidwa mokhotakhota, kulunjika kumtunda kwa minofu ya mapewa ndi pachifuwa chapamwamba.

Izinto zokufunda ezishisa ezivumelekile Band shoulder press?

• Kukweza kwapambuyo: Kukweza kwapambuyo kumakhala kothandizira kwambiri ku band shoulder press pamene ikuyang'ana mutu wotsatira wa minofu ya deltoid, yomwe nthawi zambiri imagwiritsidwa ntchito mopanda pake. Mwa kulimbikitsa minofu iyi, mumawongolera kukhazikika kwa mapewa ndi kukhazikika, zomwe zingapangitse kuti mugwire bwino ntchito mu band shoulder press.
• Band Front Imakweza: Kutsogolo kwa gulu kumakweza kutsogolo kwa deltoids, yomwe ndi minofu yoyambira yomwe imagwiritsidwa ntchito posindikiza pamapewa. Mwa kulimbikitsa minofu iyi ndi kukweza kutsogolo, mukhoza kupititsa patsogolo mphamvu zanu ndi kupirira pamapewa, kukulolani kuti muyambe kubwereza kapena kugwiritsa ntchito gulu lolemera kwambiri.