Mzere wokhala pansi

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Ngoma
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Posterior

Ukuxhumana kwe Mzere wokhala pansi

The Band Seated Row ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amapangidwira kulimbitsa msana wanu, mapewa, ndi mikono, kulimbikitsa kaimidwe bwino komanso kuchepetsa chiopsezo cha ululu wammbuyo. Ndikoyenera kwa anthu amagulu onse olimbitsa thupi, kuyambira oyambirira kupita patsogolo, monga kukana kungasinthidwe mosavuta. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu zam'mwamba, kulimbitsa minofu, ndikuthandizira mayendedwe a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere wokhala pansi

• Khalani ndi msana wowongoka ndikugwirizanitsa pachimake pamene mukukonzekera kuyamba masewera olimbitsa thupi.
• Pang'onopang'ono kokerani gululo m'chiuno mwanu ndikusunga zigongono zanu pafupi ndi thupi lanu, kuwonetsetsa kuti mukufinya mapewa anu pamene mukuchita izi.
• Gwirani malowa kwa kamphindi, mukumva kugwedezeka kwa minofu yanu yam'mbuyo.
• Pang'onopang'ono masulani ndikuwonjezera manja anu kumbuyo komwe munayambira, kuwonetsetsa kuti mukuwongolera nthawi yonseyi kuti mumalize kubwereza kamodzi. Bwerezani njirayi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Mzere wokhala pansi

• Khalani ndi Makhalidwe Abwino: Sungani msana wanu mowongoka ndi chifuwa chanu pakuchita masewera olimbitsa thupi. Pewani kuzungulira mapewa anu kapena kusakasaka, chifukwa izi zingayambitse kupsinjika kwa msana ndipo sizingayang'ane minofu bwino.
• Yang'anirani Mayendedwe Anu: Mukakokera gululo m'chiuno mwanu, chitani izi mwadongosolo, poyang'ana kugwedezeka kwa minofu yanu yam'mbuyo. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukoke gululo, chifukwa izi zingayambitse kuvulala ndipo sizingagwire ntchito bwino minofu yanu.
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu kutsogolo ndikukokera gululo kuti likhale lomasuka pamzere. Izi zimatsimikizira kuti mupindula mokwanira.

Mzere wokhala pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere wokhala pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band. Ndizochita zolimbitsa thupi zolimbitsa kumbuyo, mapewa, ndi mikono. Komabe, ndikofunikira kuti muyambe ndi gulu la kukana koyenera ndikuphunzira mawonekedwe olondola kuti musavulale. Zingakhale zopindulitsa kwa oyamba kumene kuyamba motsogoleredwa ndi mphunzitsi kapena katswiri wa masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere wokhala pansi?

• Band Seated Low Row: Kusiyanaku kumayang'ana minofu yakumbuyo yakumbuyo, pomwe gululo limakhazikika pamalo otsika ndipo mumakokera m'chiuno mwanu.
• Band Seated Wide Row: Kusiyanaku kumayang'ana kumbuyo kwa ma deltoid ndi ma rhomboid, pomwe mumagwira gululo ndikuligwira mokulirapo ndikulikokera pachifuwa chanu.
• Band Seated Single-Arm Row: Kusinthaku kumakupatsani mwayi woyang'ana mbali imodzi panthawi, pomwe mumagwiritsa ntchito mkono umodzi kukokera gululo kupita ku thupi lanu.
• Band Seated Twist Row: Kusinthaku kumawonjezera kupotoza pamzere wachikhalidwe, kulunjika pa obliques ndi pachimake, pomwe mumakokera gululo kupita ku thupi lanu ndikupotoza torso yanu.

Izinto zokufunda ezishisa ezivumelekile Mzere wokhala pansi?

• Kukoka kumaphatikizanso mizere yokhala ndi Band pamene ikugwira ntchito mofanana ndi magulu akuluakulu a minofu, makamaka latissimus dorsi ndi rhomboids, potero kumapangitsa kuti thupi likhale ndi mphamvu komanso kupirira.
• Kupindika pamwamba pa mizere ndi ntchito ina yomwe imayenda bwino ndi mizere yokhala ndi Band, pamene imayang'ana minofu yam'mbuyo mofanana koma kuchokera kumbali ina, kupereka kulimbitsa thupi mokwanira kwa kumbuyo.