Banda mkono umodzi Woyimirira Pansi Mzere

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Ngoma
• 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 Banda mkono umodzi Woyimirira Pansi Mzere

The Band One Arm Standing Low Row ndi masewera olimbitsa thupi omwe amalimbana ndi minofu kumbuyo, mapewa, ndi biceps, kulimbikitsa mphamvu ndi kupirira. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, ndiwopindulitsa makamaka kwa iwo omwe akufuna kulimbikitsa mphamvu zam'mwamba komanso kukhazikika kwapambuyo. Kuchita masewera olimbitsa thupi kumathandizira kutanthauzira kwa minofu, kulimbitsa thupi, ndikuthandizira kupewa kuvulala, zomwe zimapangitsa kukhala kofunikira pakulimbitsa thupi kulikonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Banda mkono umodzi Woyimirira Pansi Mzere

• Gwirani mbali ina ya gululo ndi dzanja kumbali imodzi ndi phazi loyima pa gululo.
• Sungani mapazi anu motalikirana m'lifupi, msana wanu wowongoka ndipo mawondo anu amapindika pang'ono.
• Kokani gululo molunjika m'chiuno mwanu, kusunga chigongono chanu pafupi ndi thupi lanu ndikufinya minofu yam'mbuyo.
• Pang'onopang'ono tsitsani mkono wanu pamalo oyamba, ndikuwongolera gululo nthawi zonse. Bwerezani mayendedwe awa pa kuchuluka komwe mukufuna kubwereza, kenaka sinthani mbali.

Izinto zokwenza Banda mkono umodzi Woyimirira Pansi Mzere

• Kugwira Moyenera: Gwirani gululo ndi dzanja lanu loyang'ana mkati. Pewani kuchigwira mwamphamvu kwambiri chifukwa chikhoza kugwedeza dzanja lanu. Kugwira kwanu kuyenera kukhala kolimba koma komasuka.
• Kaimidwe Koyenera: Sungani msana wanu molunjika ndi pachifuwa pamene mukuchita masewera olimbitsa thupi. Anthu ambiri amalakwitsa kusakasaka kapena kuzungulira msana wawo, zomwe zingayambitse kuvulala. Gwirizanitsani mutu wanu kuti muthandizire kukhalabe ndi chikhalidwe ichi.
• Mayendedwe Oyendetsedwa: Chinsinsi chothandizira kwambiri pakuchita masewerawa ndikuchichita mwadongosolo. Pewani cholakwika chofala chogwiritsa ntchito mphamvu kuti mukoke gululo. M'malo mwake, yang'anani kugwiritsa ntchito minofu yanu kuti muchitepo kanthu. Kokani gululo m'chiuno mwanu, imani kwa mphindi imodzi pamene chigongono chanu changodutsa torso yanu, ndiye

Banda mkono umodzi Woyimirira Pansi Mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Banda mkono umodzi Woyimirira Pansi Mzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band One Arm Standing Low Row. Komabe, ndikofunikira kuti muyambe ndi gulu locheperako kuti mutsimikizire mawonekedwe oyenera ndikupewa kuvulala. Pamene mukukhala olimba komanso omasuka ndi masewera olimbitsa thupi, mukhoza kuwonjezera pang'onopang'ono kukana kwa gululo. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kapena munthu wodziwa zambiri kukutsogolerani pa fomu yoyenera poyamba kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Banda mkono umodzi Woyimirira Pansi Mzere?

• Band One Arm Standing Mid-Row: M'malo mokoka gululo kuchoka pamalo otsika, mumalikoka kuchokera pakatikati, ndikulunjika ku minofu yapakati.
• Band One Arm Standing Row with Rotation: Kusinthaku kumawonjezera kupotokola kwa torso kumapeto kwa mzere, komwe kumakhudza pachimake ndikuwongolera mphamvu yozungulira.
• Band One Arm Standing Low Row ndi Squat: Kusiyanaku kumaphatikizapo squat mu kayendetsedwe kake, ndikuwonjezera kutsika kwa thupi pakuchita masewera olimbitsa thupi.
• Band One Arm Imayima Pansi Mzere Ndi Lateral Step: Mukusintha uku, mumawonjezera sitepe yam'mbali pamzerewu, zomwe zimawonjezera zovuta pakuwongolera kwanu komanso kulumikizana kwanu, komanso zimagwiranso ntchito minofu yam'mbali ya miyendo.

Izinto zokufunda ezishisa ezivumelekile Banda mkono umodzi Woyimirira Pansi Mzere?

• Band One Arm Standing High Row imathandiziranso mzere wochepa poyang'ana minofu yam'mbuyo yam'mbuyo ndi ya mapewa, yomwe imagwiritsidwa ntchito pamzere wochepa koma osati ngati oyendetsa oyambirira, potero amaonetsetsa kuti minofuyi imalimbikitsidwanso ndi toned.
• Gulu la Bicep Curl ndi ntchito ina yowonjezera pamene imalimbitsa ma biceps, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pamzere wochepa, kuthandiza kupititsa patsogolo kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake ndi kuchepetsa chiopsezo cha kuvulala.