Kuwuluka kwa band reverse

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

Ukuxhumana kwe Kuwuluka kwa band reverse

The Band Reverse Fly ndi masewera olimbitsa thupi omwe amayang'ana kumbuyo kwa deltoids, kumtunda kwa kumbuyo, ndi minofu yapakati, kuwongolera kaimidwe ndi mphamvu zakumtunda kwa thupi. Ndikoyenera kwa onse oyamba kumene komanso ochita masewera olimbitsa thupi apamwamba, chifukwa kukana kumatha kusinthidwa mosavuta ndikusintha mphamvu ya gulu. Anthu angafune kuphatikizira izi muzochita zawo kuti apititse patsogolo kukhazikika kwa mapewa, kulimbikitsa kaimidwe bwino, komanso kuchepetsa chiopsezo cha kuvulala kwa mapewa ndi msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwuluka kwa band reverse

• Sungani manja anu mowongoka ndi manja anu ali olimba, kenaka chotsani gululo mwa kufinya mapewa anu pamodzi ndi kutambasula manja anu kumbali.
• Onetsetsani kuti msana wanu ndi wowongoka, pachimake chanu chakhudzidwa, ndipo chifuwa chanu chimakankhidwira patsogolo pang'onopang'ono mukuyenda.
• Gwirani malowo kwa masekondi angapo, mukumva kugwedezeka kwa mapewa anu ndi kumtunda kumbuyo.
• Pang'onopang'ono bweretsani manja anu pamalo oyambira, ndikuwongolera kutulutsidwa kwa gululo, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Kuwuluka kwa band reverse

• Kuyika Moyenera: Imani wamtali ndi mapazi anu motalikirana m’lifupi mwake. Gwirani gululo ndi manja onse awiri, mikono yotambasulidwa patsogolo panu pachifuwa. Manja anu ayenera kuyang'anizana. Onetsetsani kuti msana wanu ndi wowongoka ndipo pachimake chanu chakhudzidwa.
• Mayendedwe Oyendetsedwa: Pamene mukukoka gululo, sunthani manja anu mmbuyo mwadongosolo, ndikufinya mapewa anu pamodzi. Onetsetsani kuti simukugwiritsa ntchito mphamvu kuti musunthe, chifukwa izi zitha kuvulaza ndipo sizigwira ntchito bwino minofu yomwe mukufuna.
• Pewani Kuchulukitsa: Osakokera gululo kutali kwambiri. Izi zitha kuyika zovuta zosafunikira pamapewa anu ndi kumbuyo. M'malo mwake, imani pamene manja anu atambasulidwa kumbali ndi mzere

Kuwuluka kwa band reverse Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwuluka kwa band reverse?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a reverse fly. Ndizochita zolimbitsa thupi kwambiri zolimbitsa minofu yam'mbuyo ndi mapewa. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi magulu okana kuwala ndikuyang'ana mawonekedwe oyenera kuti asavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwuluka kwa band reverse?

• Cable Reverse Fly: Mtunduwu umagwiritsa ntchito makina a chingwe, kukulolani kuti musinthe kulemera kwake ndi kukana bwino kwambiri.
• Incline Bench Reverse Fly: Kusiyanaku kumaphatikizapo kugona chafufumimba pa benchi yopendekera, yomwe imathandiza kupatutsa minofu yamapewa ndikuletsa kugwiritsa ntchito mphamvu kukweza zolemera.
• Seated Reverse Fly: Kusiyanaku kumachitika mutakhala pansi, zomwe zingathandize kuti thupi likhale lokhazikika ndikuyang'ana kwambiri minofu ya mapewa.
• Single-Arm Band Reverse Fly: Mtunduwu umaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kuzindikira ndi kukonza kusalinganika kulikonse kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Kuwuluka kwa band reverse?

• Mizere Yachingwe Yokhazikika: Zochita izi zimayang'ana minofu yakumbuyo, kuphatikiza ma rhomboids ndi latissimus dorsi, omwe amakhalanso nawo panthawi ya band reverse fly, motero amapereka kulimbitsa thupi kwathunthu kwa unyolo wam'mbuyo wamthupi.
• Kukokera Pamaso: Zochitazi zimayang'ana kumbuyo kwa deltoids, ma rhomboids, ndi trapezius, omwe ndi minofu yomweyi yomwe imagwiritsidwa ntchito panthawi ya ntchentche ya band reverse, kuthandiza kupititsa patsogolo mphamvu ndi bata kumtunda ndi mapewa.