Kukweza kwa band kumbuyo kumbuyo

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

Ukuxhumana kwe Kukweza kwa band kumbuyo kumbuyo

Band Bent-Over Rear Lateral Raise ndi masewera olimbitsa thupi amphamvu kwambiri omwe amayang'ana kwambiri minofu yakumtunda kwa msana ndi mapewa anu, kuwongolera kaimidwe komanso kulimbitsa thupi lonse. Ndi njira yabwino kwambiri kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kusinthasintha kwake komanso mwayi wosintha milingo yokana. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangothandizira kumanga minofu ndi toning, komanso zimalimbikitsa kuyenda bwino kwa mapewa ndi kukhazikika, zomwe zimapindulitsa pazochitika za tsiku ndi tsiku ndi zolimbitsa thupi zina.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukweza kwa band kumbuyo kumbuyo

• Pindani thupi lanu lakumtunda kutsogolo kuchokera m'chiuno mwanu, kubisala msana wanu ndi chifuwa chanu, mpaka chikhale chofanana ndi pansi.
• Manja anu akuyang'anizana, pindani mawondo anu pang'ono ndikukweza manja anu m'mbali mpaka atafanana ndi mapewa anu.
• Gwirani izi kwa masekondi pang'ono, kuonetsetsa kuti mapewa anu alumikizidwa pamodzi.
• Pang'onopang'ono tsitsani manja anu pamalo oyamba, ndikumapindika pang'ono m'zigongono zanu, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Kukweza kwa band kumbuyo kumbuyo

• Kugwira ndi Udindo: Gwirani malekezero a gululo ndi dzanja lililonse. Gululo liyenera kukhala pansi pa mapazi anu. Onetsetsani kuti mwagwira mwamphamvu ndipo gululo ndi lotetezeka pansi pa mapazi anu kuti lisagwedezeke ndikuvulaza. Manja anu ayenera kuyang'anizana wina ndi mzake ndipo manja anu ayenera kulendewera perpendicular pansi.
• Mayendedwe Olamuliridwa: Kwezani manja anu m'mbali mpaka atafika pamapewa. Onetsetsani kuti mayendedwe amawongoleredwa komanso pang'onopang'ono, pokweza ndikutsitsa gululo. Pewani mayendedwe ogwedezeka, omwe angasokoneze minofu ndi mafupa anu.
• Limbikitsani minofu yanu: Sungani pachimake chanu nthawi yonse yochita masewera olimbitsa thupi, ndipo yang'anani kugwiritsa ntchito minofu yamapewa kuti mukweze gululo. Pewani kugwiritsa ntchito mphamvu kapena minofu yam'mbuyo

Kukweza kwa band kumbuyo kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukweza kwa band kumbuyo kumbuyo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band-over lateral kukweza. Komabe, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimayang'ana ma deltoid akumbuyo pamapewa anu, komanso minofu yakumbuyo yakumbuyo. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndikuyang'ana pa luso lamakono asanawonjezere kukana. Zingakhalenso zothandiza kukhala ndi katswiri wolimbitsa thupi kapena wophunzitsa kuti awonetse zolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukweza kwa band kumbuyo kumbuyo?

• Seated Bent-Over Rear Lateral Rear: Mukusintha uku, mumachita masewera olimbitsa thupi mutakhala pa benchi, zomwe zingathandize kudzipatula pamapewa ndikuchepetsa kukhudzidwa kwa msana wanu.
• Incline Bench Bent-Over Rear Lateral Raise: Kusiyanaku kumaphatikizapo kugona chafufumimba pa benchi yowonongeka, yomwe ingapereke maulendo ambiri ndikuyang'ana mbali zosiyanasiyana za mapewa.
• Cable Bent-Over Rear Lateral Raise: Kugwiritsa ntchito makina opangira chingwe pakuchita izi kungapereke kukangana kosalekeza pamayendedwe onse, zomwe zingayambitse kukula kwa minofu.
• Kukweza Mkono Mmodzi-Kumbuyo Kumbuyo Kwawo: Kusintha kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi nthawi imodzi, zomwe zingathandize kukonza kusalinganika kwa minofu ndi kulola kuyang'ana kwambiri pa mawonekedwe.

Izinto zokufunda ezishisa ezivumelekile Kukweza kwa band kumbuyo kumbuyo?

• Band Pull-Aparts: Zochitazi zimagwiritsanso ntchito magulu otsutsa ndipo zimayang'ana kumbuyo kwa deltoids ndi rhomboids, zofanana ndi Band Bent-Over Rear Lateral Raise, zomwe zingathandize kupititsa patsogolo kukhazikika kwa mapewa ndi kaimidwe.
• Mizere Yachingwe: Mizere yokhala pansi imayang'ana minofu kumbuyo kwanu, mapewa, ndi mikono, mofanana ndi Band Bent-Over Rear Lateral Raise, koma imathandizanso pachimake chanu, kuwapangitsa kukhala ochita masewera olimbitsa thupi kuti mukhale ndi mphamvu zowonjezera thupi lonse komanso kukhazikika. .