Kubwerera kwa band

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Ngoma
• Imimiselo eqhapho: Triceps Brachii

Ukuxhumana kwe Kubwerera kwa band

The Band Kickback ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma glutes, kuthandizira kulimbikitsa ndi kuwamveketsa kuti akhale ndi thupi lodziwika bwino komanso lojambula. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa cha kukana kwake kosinthika kutengera gulu lomwe amagwiritsidwa ntchito. Anthu atha kusankha kuphatikiza Ma Band Kickbacks muzolimbitsa thupi zawo chifukwa champhamvu yake pakuwongolera mphamvu zotsika, kulimbitsa thupi, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubwerera kwa band

• Pang'onopang'ono kwezani phazi lanu lakumanja pansi ndikuwonjezera mwendo wanu kumbuyo kwanu, kusunga bondo lanu molunjika ndikugwiritsa ntchito kukana kwa gululi kukankhira phazi lanu kumbuyo.
• Gwirani malowo kwa masekondi angapo, kuonetsetsa kuti pachimake chanu chikugwira ntchito ndipo msana wanu ndiwowongoka.
• Pang'onopang'ono bweretsani phazi lanu kumalo oyambira, kusunga ulamuliro komanso osalola gulu kukoka phazi lanu mofulumira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kenaka sinthani miyendo ndikuchitanso chimodzimodzi ndi mwendo wanu wakumanzere.

Izinto zokwenza Kubwerera kwa band

• Yesetsani Kuyenda Kwanu: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu kuti mupange kickback. Kuti mupewe izi, onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Izi zidzakuthandizani kugwirizanitsa ma glutes anu ndi hamstrings bwino.
• Sungani Kuyanjanitsa Koyenera: Sungani msana wanu mowongoka ndipo pachimake chanu muzichita nawo masewera olimbitsa thupi. Pewani kupindika msana wanu kapena kupotoza chiuno, chifukwa izi zitha kuvulaza. Cholinga chanu chiyenera kukhala kusuntha mwendo wanu, osati torso.
• Range of Motion: Onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Tsegulani mwendo wanu mmbuyo momwe mungathere pamene mukuwongolera komanso osayambitsa vuto. Kulakwitsa kofala sikukukulitsa mwendo wonse, zomwe zingachepetse mphamvu ya masewerawo. 5

Kubwerera kwa band Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubwerera kwa band?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a band. Komabe, ndikofunikira kuti muyambe ndi gulu lolimba lomwe silili lolemera kwambiri ndikuwonetsetsa kuti mawonekedwewo ndi olondola kuti mupewe kuvulala komwe kungachitike. Nthawi zonse tikulimbikitsidwa kuti mupeze malangizo kuchokera kwa akatswiri olimbitsa thupi mukayamba chizolowezi chilichonse chatsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubwerera kwa band?

• Kusiyanitsa kwina ndi Standing Band Kickback, komwe mumachita masewera olimbitsa thupi mutayimirira, ndikuwonjezera vuto lanu komanso kukhazikika kwapakati.
• The Kneeling Band Kickback ndi kusiyana kwina, komwe mumagwada pamphasa ndikuchita masewera olimbitsa thupi, kuyang'ana kwambiri pa glutes.
• The Band Kickback with Side Lift ndikusintha komwe mumawonjezera kukweza mwendo wam'mbali pamwamba pa kickback, kugwira ntchafu zanu zakunja ndi glutes.
• Pomaliza, Band Kickback Pulse ndikusintha komwe mumagunda pamwamba pa kickback, kukulitsa mphamvu ndikuyang'ana pa glutes.

Izinto zokufunda ezishisa ezivumelekile Kubwerera kwa band?

• Lunges: Mapapo amathandizira kukankhira kwa bandi chifukwa samagwira ntchito zolimbitsa thupi zokha komanso ma hamstrings ndi quads, kulimbikitsa kukhazikika ndi kufananiza mu mphamvu yakumunsi ya thupi lanu.
• Kuthamanga kwa M'chiuno: Kuthamanga kwa chiuno kumakhala kopindulitsa pamodzi ndi masewera olimbitsa thupi pamene akuyang'ana pa gluteus maximus minofu, kupititsa patsogolo mphamvu ya m'chiuno ndi kukulitsa zomwe zingapangitse ntchito yonse yochita masewera olimbitsa thupi.