Kukoka kwa band

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

Ukuxhumana kwe Kukoka kwa band

The Band Face Pull ndi masewera olimbitsa thupi omwe amalimbitsa kwambiri minofu kumbuyo kwanu, mapewa, ndi ma rotator cuffs, kukonza kaimidwe ndi kuchepetsa chiopsezo cha kuvulala kwa mapewa. Ndizoyenera aliyense kuyambira oyamba kumene mpaka othamanga otsogola, makamaka omwe amachita zinthu zomwe zimafuna mphamvu zam'mwamba kapena omwe akufuna kukonza mapewa ozungulira. Kuphatikizira izi muzochita zanu kungathandize kulimbitsa minofu ya kumtunda kwa thupi lanu, kulimbitsa thanzi la mapewa, ndi kupititsa patsogolo mphamvu zogwirira ntchito pamayendedwe a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukoka kwa band

• Imani kapena khalani mowongoka ndi mapazi anu motalikirana ndi mapewa, gwirani malekezero a gululo ndi dzanja lililonse, ndipo bwererani mmbuyo mpaka gululo likhale lolimba.
• Yambani ndi manja anu otambasulidwa mokwanira patsogolo panu pamtunda wa mapewa, manja akuyang'ana pansi.
• Kokani gululo kumaso kwanu, kwinaku mukulekanitsa manja anu ndikufinya mapewa anu palimodzi, mpaka manja anu ali mbali zonse za mutu wanu.
• Pang'onopang'ono bwererani kumalo oyambira, kulola gululo kukokera manja anu pang'onopang'ono kutsogolo kwanu, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Kukoka kwa band

• Kaimidwe Koyenera: Imani wamtali ndi mapazi anu motalikirana m'mapewa ndipo pachimake chanu chikugwirizana. Kaimidwe kameneka kadzapereka bata ndikuletsa zovuta zilizonse zosafunikira pamsana kapena khosi lanu.
• Kugwira Moyenera: Mukagwira gululo, onetsetsani kuti manja anu akuyang'ana pansi. Izi zithandizira kugwirizanitsa minofu yoyenera ndikupewa kupsinjika kwa dzanja.
• Kuyenda Koyendetsedwa: Cholakwika chimodzi chofala ndikukokera gululo kumaso kwanu mwachangu kwambiri kapena mwamphamvu kwambiri. Izi zitha kubweretsa kuvulala ndipo siziphatikiza bwino minofu. M'malo mwake, kokerani gululo ku nkhope yanu pang'onopang'ono ndikuwongolera, kuyang'ana kwambiri kugunda kwa minofu ndikumasula.
• Pewani Kuchulukitsa: Osakoka gululo kudutsa kumaso kwanu kapena kulola zigono zanu kuphulika kwambiri. Izi zitha kukhala zosafunikira

Kukoka kwa band Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukoka kwa band?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a band face. Ndizochita zolimbitsa thupi zolimbitsa kumtunda kwa msana, mapewa, ndikuwongolera kaimidwe. Komabe, ndikofunikira kuti muyambe ndi gulu loletsa kuwala ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala kulikonse. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi. Mofanana ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene akukhala omasuka ndi kayendetsedwe kake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukoka kwa band?

• The Seated Band Face Pull: Pamtunduwu, mumakhala pa benchi kapena mpando ndikuchita masewera olimbitsa thupi, zomwe zingathandize kudzipatula kumtunda wanu wammbuyo ndi mapewa.
• The Single-arm Band Face Pull: Kusinthaku kumakulepheretsani kukhazikika kwanu komanso kukhazikika pamene mukukoka gululo kumaso kwanu pogwiritsa ntchito mkono umodzi panthawi.
• The High-to-Low Band Face Pull: Mu kusiyana kumeneku, mmalo mokokera gululo molunjika kumaso kwanu, mumalikoka kuchokera pamalo apamwamba mpaka pachifuwa chanu, ndikulunjika magulu osiyanasiyana a minofu.
• The Band Face Chikoka ndi Kuzungulira Kwakunja: Mtunduwu umawonjezera kusuntha kowonjezera kumapeto kwa kukoka komwe mumatembenuza mapewa anu kunja, kupititsa patsogolo minofu yanu yozungulira.

Izinto zokufunda ezishisa ezivumelekile Kukoka kwa band?

• Zochita za Seated Row zimaphatikizanso ndi Band Face Pull monga momwe zimakhalira ndi rhomboids ndi latissimus dorsi kumbuyo, zomwe zimakhala minofu yachiwiri yomwe imagwira ntchito panthawi ya kukoka kwa nkhope, potero kumapangitsanso mphamvu ndi kupirira kwa minofuyi kuti igwire bwino ntchito pamakoka amaso.
• The Overhead Press ndi ntchito ina yomwe imagwirizana bwino ndi Band Face Pull. Ngakhale kukoka kumaso kumangoyang'ana kumbuyo kwa deltoids, makina osindikizira apamwamba amalunjika kutsogolo ndi kumbuyo kwa deltoids, kupereka kulimbitsa thupi moyenera kwa dera lonse la mapewa.