Banda wolunjika kumbuyo wokhala 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

Ukuxhumana kwe Banda wolunjika kumbuyo wokhala mzere

The Band Straight Back Seated Row ndi masewera olimbitsa thupi omwe amalimbitsa msana wanu, mapewa, ndi mikono yanu ndikuwongolera momwe mumakhalira. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu amagulu onse olimbitsa thupi, makamaka omwe amathera nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala. Anthu angafune kuchita izi chifukwa zimafunikira zida zochepa, zitha kuchitidwa kulikonse, ndikuwongolera magulu angapo a minofu, kukulitsa mphamvu zathupi komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Banda wolunjika kumbuyo wokhala mzere

• Gwirani kumapeto kwa gululo ndi manja onse awiri, ndikusunga msana wanu molunjika ndi mapewa anu pansi.
• Yambani masewerawa pokokera bande m'chiuno mwanu, kusunga zigongono zanu pafupi ndi thupi lanu ndikumangirira mapewa anu pamodzi.
• Gwirani izi kwa masekondi angapo, kenaka mutulutseni gululo pang'onopang'ono ndikubwerera kumalo anu oyambira.
• Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe abwino nthawi yonseyi.

Izinto zokwenza Banda wolunjika kumbuyo wokhala mzere

• Mayendedwe Oyendetsedwa: Mukamapanga mzere, kokerani gululo pang'onopang'ono komanso mowongolera. Pewani kugwedeza kapena kugwiritsa ntchito mphamvu kuti mukoke gululo, chifukwa izi zikhoza kuvulaza. Kuyenda pang'onopang'ono ndi kuwongolera, m'pamenenso mudzakhala ndi minofu yambiri.
• Kuyika kwa Elbow: Sungani zigono zanu pafupi ndi thupi lanu pamene mukukokera gululo. Pewani kutulutsa zigono zanu m'mbali, chifukwa izi zimatha kusokoneza mapewa anu ndikuchepetsa mphamvu ya masewera olimbitsa thupi paminofu yam'mbuyo.
• Kuyenda Kwathunthu: Onetsetsani kuti mukukokera gululo kutali mokwanira kuti mugwire minofu yam'mbuyo. Kulakwitsa kofala sikukokera gululo kumbuyo mokwanira, zomwe zimachepetsa mphamvu ya masewerawo.
• Kugwira Moyenera: Kugwira

Banda wolunjika kumbuyo wokhala mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Banda wolunjika kumbuyo wokhala mzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Straight Back Seated Row. Zochita izi ndi njira yabwino yolimbikitsira kumbuyo, mapewa, ndi mikono. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi gulu lotsutsa lomwe liri loyenera kulimba kwawo. Ayeneranso kuonetsetsa kuti ali ndi mawonekedwe oyenera kuti asavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi wolimbitsa thupi kapena munthu wodziwa kuwatsogolera poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Banda wolunjika kumbuyo wokhala mzere?

• Band Straight Back Seated Row ndi Twist: Kusintha kumeneku kumaphatikizapo kupotoza kumapeto kwa mzere, kugwirizanitsa minofu ya oblique kuti mukhale ndi masewera olimbitsa thupi.
• Band Straight Back Seated Row with Wide Grip: Posintha chogwiriracho kuti chikhale chokulirapo, kusiyana kumeneku kumayang'ana latissimus dorsi ndi ma rhomboids mwanjira yosiyana, kulimbikitsa kukhazikika kwa minofu ndi symmetry.
• Band Straight Back Seated Row yokhala ndi Close Grip: Poyandikitsa kugwirana pafupi, kusinthaku kumatsindika kwambiri kumbuyo kwapakati ndi ma biceps.
• Band Straight Back Seated Row ndi Underhand Grip: Kusintha kumeneku kumasintha kugwira kotero kuti manja ang'onoang'ono ayang'ane m'mwamba, zomwe zimayang'ana ma biceps ndi kutsika kumbuyo kuwonjezera pamagulu amtundu wanthawi zonse omwe amayang'aniridwa ndi mzere wokhazikika.

Izinto zokufunda ezishisa ezivumelekile Banda wolunjika kumbuyo wokhala mzere?

• Deadlifts: Deadlifts ndi masewera olimbitsa thupi omwe amagwira ntchito magulu angapo a minofu, kuphatikizapo kumbuyo, glutes, ndi hamstrings. Amathandizira pamzere wokhala pansi polimbitsa unyolo wonse wakumbuyo, zomwe zimatha kukulitsa luso la kupalasa.
• Kukokera Pamaso: Zochita izi zimayang'ana kumbuyo kwa ma deltoid ndi ma rhomboid, minofu yomwe imagwiranso ntchito pamzere wolunjika kumbuyo. Mwa kulimbikitsa minofu iyi, kukoka kumaso kumatha kusintha kaimidwe ndi kukhazikika kwanu, zomwe zingathandizenso kuti mizere yanu ikhale yogwira mtima.