Kuwonjezeka kwa band

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Adductor Magnus, Gastrocnemius, Quadriceps, Soleus

Ukuxhumana kwe Kuwonjezeka kwa band

The Band Step-Up ndi masewera olimbitsa thupi omwe amalimbana ndi quadriceps, hamstrings, ndi glutes, komanso kupititsa patsogolo kukhazikika ndi kukhazikika. Ndiwoyenera kwa okonda masewera olimbitsa thupi a magulu onse, kuyambira oyambirira mpaka othamanga apamwamba, chifukwa cha kukana kosinthika komwe kumaperekedwa pogwiritsa ntchito magulu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti achepetse mphamvu zathupi, kulimbikitsa kukhazikika kwa thupi, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwonjezeka kwa band

• Mosamala ikani phazi lanu lakumanja pamasitepe, kuonetsetsa kuti phazi lanu labzalidwa molimba.
• Kanikizani phazi lanu lakumanja, kukulitsa ma glutes ndi hamstrings, kuti mukweze thupi lanu mpaka mwendo wanu wakumanja uli wowongoka.
• Pang'onopang'ono tsitsani phazi lanu lakumanzere kubwerera pansi, kusunga kusagwirizana mu gulu lotsutsa.
• Bwerezani zolimbitsa thupi ndi phazi lakumanzere kutsogolera, ndipo pitirizani kusinthana mbali zina zomwe mukufuna kubwereza.

Izinto zokwenza Kuwonjezeka kwa band

• Mayendedwe Oyendetsedwa: Yendani pa benchi kapena yendani ndi phazi limodzi, kukankha chidendene chanu kuti mukweze thupi lanu m'mwamba. Phazi lanu likadzafika pamtunda, tsatirani ndi phazi lanu lina. Osathamangira njirayi. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu kuti mupite patsogolo. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi, komanso zimawonjezera chiopsezo cha kuvulala.
• Pitirizani Kusamala: Sungani pakati panu ndi nsana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi. Izi zidzakuthandizani kuti mukhalebe bwino ndikuwonetsetsa kuti mukugwira ntchito yolondola minofu. Pewani kutsamira patali kutsogolo kapena kumbuyo, chifukwa izi zingakubweretsereni mavuto osafunikira.

Kuwonjezeka kwa band Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwonjezeka kwa band?

Inde, oyamba kumene akhoza kuchita masewera olimbitsa thupi. Ndi njira yabwino yopangira mphamvu m'miyendo ndi pachimake. Komabe, ndikofunikira kuti muyambe ndi magulu okana kuwala kapena opanda magulu, ndipo pang'onopang'ono muwonjezere kukana mukamakula. Komanso, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, zingakhale zothandiza kugwira ntchito ndi mphunzitsi kapena katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwonjezeka kwa band?

• The Banded Step-Up with Knee Lift imaphatikizapo kukweza mawondo pamwamba pa sitepeyi, yomwe imawonjezera mphamvu ndikugwirizanitsa pakati.
• The Band Step-Up with Overhead Press imaphatikiza kukweza ndi makina osindikizira apamwamba, kugwira ntchito kumunsi ndi kumtunda kwa thupi limodzi.
• The Band Step-Up with Bicep Curl imawonjezera bicep curl pamwamba pa sitepe, kutsutsa kumtunda kwa thupi komanso kumunsi kwa thupi.
• The Reverse Band Step-Up imaphatikizapo kubwerera kumbuyo papulatifomu, yomwe imayang'ana ma glutes ndi hamstrings kwambiri.

Izinto zokufunda ezishisa ezivumelekile Kuwonjezeka kwa band?

• Mapapo: Mapapo, monga masitepe amagulu, amafunikira kugwirizana ndi kugwirizana, ndipo amagwiranso ntchito glutes, quads, ndi hamstrings. Kugwirana kwa minofu kofananako kungapangitse kuti ma band-ups agwire bwino ntchito ndikulimbikitsa mawonekedwe abwino.
• Kukula kwa Ng'ombe: Zochitazi zimakwaniritsa masitepe amagulu polimbitsa minofu ya ng'ombe, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito poyenda. Ana a ng'ombe amphamvu angathandize kuti azikhala okhazikika komanso okhazikika panthawi yowonjezereka, kupititsa patsogolo ntchito komanso kuchepetsa chiopsezo cha kuvulala.