Gulu loyimilira kumbuyo kwa mzere wodutsa

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Ngoma
• Imimiselo eqhapho: Deltoid Posterior
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Lateral, Trapezius Lower Fibers, Trapezius Middle Fibers

Ukuxhumana kwe Gulu loyimilira kumbuyo kwa mzere wodutsa

Band Standing Rear Delt Row ndi masewera olimbitsa thupi othandiza kwambiri omwe amapangidwa kuti azilimbitsa komanso kumveketsa ma deltoid akumbuyo, kumbuyo chakumbuyo, ndi minofu yapakati. Ndiwoyenera kwa aliyense amene akufuna kusintha mapewa ake, mphamvu zam'mwamba, ndi kaimidwe, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe ali ndi masewera olimbitsa thupi. Pogwiritsa ntchito izi m'chizoloŵezi chanu, mukhoza kuwonjezera mphamvu zanu zonse zakumtunda, kusintha thupi lanu, ndi kuchepetsa chiopsezo cha kuvulala kwa mapewa ndi kumbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu loyimilira kumbuyo kwa mzere wodutsa

• Gwirani nsonga za gululo m'dzanja lililonse ndi manja anu kuyang'anizana, ndipo pindani mawondo anu pang'ono.
• Pindani chiuno chanu kutsogolo mpaka chikhale chofanana ndi pansi, ndikusunga msana wanu mowongoka.
• Kokani bandelo chakuchifuwa chanu, kukulitsa zigongono zanu ndikumangirira mapewa anu pamodzi.
• Pang'onopang'ono tsitsani manja anu kumbuyo komwe mukuyambira, ndikuwongolera gululo, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Gulu loyimilira kumbuyo kwa mzere wodutsa

• Mayendedwe Olamuliridwa: Kokerani bandelo kupita pachifuwa chanu chakumtunda, ndikusunga zigono zanu zitatuluka mukuyenda. Pewani kusuntha kwamphamvu ndikugwiritsa ntchito kuwongolera, kosalala kuti mugwiritse ntchito bwino ma deltoid anu akumbuyo. Kusuntha kofulumira kapena kosalamulirika kungayambitse kupsinjika kwa minofu.
• Sungani Zigono Pamwamba: Onetsetsani kuti zigongono zanu zizikhala pamwamba kuposa manja anu panthawi yonse yolimbitsa thupi. Izi zimathandiza kuyang'ana kumbuyo kwa deltoids bwino. Kugwetsa mawondo anu kumatha kusuntha kuyang'ana kumagulu ena a minofu ndikuchepetsa mphamvu ya masewera olimbitsa thupi pama deltoids anu akumbuyo.
• Osakubwezerani Msana Wanu: Pamene mukuchita masewera olimbitsa thupi, pewani kubwezera kumbuyo chifukwa kungayambitse kupsinjika kosafunikira pamsana wanu. Pitirizani

Gulu loyimilira kumbuyo kwa mzere wodutsa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu loyimilira kumbuyo kwa mzere wodutsa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band akumbuyo. Komabe, ayambe ndi cholumikizira chopepuka kuti awonetsetse kuti akugwiritsa ntchito bwino komanso osalimbitsa minofu yawo. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti awonetsetse njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu mwamsanga kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu loyimilira kumbuyo kwa mzere wodutsa?

• Kusiyana kwina ndi Single-Arm Band Rear Delt Row, yomwe imayang'ana pa mkono umodzi panthawi, ndikupereka masewera olimbitsa thupi kwambiri pamapewa aliwonse.
• Mutha kuyesanso Incline Bench Band Rear Delt Row, pomwe mumagona pansi pa benchi yopendekera ndikuchita mzerewo ndi gulu lomwe limayikidwa pamalo otsika a nangula.
• Gulu la Band Rear Delt Row ndi Twist limawonjezera kuzungulira pamwamba pa kayendetsedwe kake, osagwiritsa ntchito ma delts akumbuyo okha, komanso minofu ya rotator cuff.
• Pomaliza, Supine Band Rear Delt Row imachitidwa itagona kumbuyo kwanu ndi gulu lokhazikika pamwamba panu, kukokera gululo kuchifuwa chanu.

Izinto zokufunda ezishisa ezivumelekile Gulu loyimilira kumbuyo kwa mzere wodutsa?

• Kukokera Pamaso: Zochitazi zimayang'ananso ma deltoid akumbuyo, ofanana ndi Band Standing Rear Delt Row, koma ndi ngodya yosiyana pang'ono, kuwonetsetsa kulimbitsa thupi kwathunthu kwa minofu yakumbuyo yakumbuyo.
• Press Press Pamwamba: Zochitazi zimayang'ana kutsogolo kwa deltoids, kugwirizanitsa Band Standing Rear Delt Row poonetsetsa kuti mitu yonse itatu ya minofu ya deltoid - anterior, lateral, ndi posterior - ikugwiritsidwa ntchito, kulimbikitsa mphamvu zonse za mapewa ndi kukhazikika.