Mzere wokhala pansi wolunjika kumbuyo

• 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, Pectoralis Major Sternal Head

Ukuxhumana kwe Mzere wokhala pansi wolunjika kumbuyo

The Band Straight-Back Seated Row ndi masewera olimbitsa thupi omwe amalimbitsa minofu kumbuyo kwanu, mapewa, ndi manja anu ndikuwongolera momwe mumakhalira. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu amagulu onse olimbitsa thupi, makamaka omwe amathera nthawi yochuluka atakhala kapena akufuna kupititsa patsogolo mphamvu za thupi lawo. Mwa kuphatikizira izi muzochita zanu, mutha kukulitsa kamvekedwe ka minofu, kulimbikitsa kaimidwe kabwino, komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere wokhala pansi wolunjika kumbuyo

• Gwirani malekezero a gululo ndi manja onse awiri, kusunga kumbuyo molunjika ndikugwirizanitsa pakati panu.
• Yambani masewerawa pokokera bande pamimba panu, kupindika zigongono zanu ndi kufinya mapewa anu pamodzi.
• Gwirani malowo kwa kamphindi, kuonetsetsa kuti msana wanu umakhala wowongoka ndipo mapewa anu ali pansi, osakwera m'makutu anu.
• Pang'onopang'ono kumasula ndi kutambasula manja anu kubwerera kumalo oyambira, kuwongolera kukana kwa gululo, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Mzere wokhala pansi wolunjika kumbuyo

• Kugwira Moyenera: Gwirani gululo ndi manja anu kuyang'anizana wina ndi mzake ndi manja anu mokulirapo kusiyana ndi m'lifupi mwake mapewa. Kugwira uku kumathandiza kugwirizanitsa minofu yanu yam'mbuyo mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala kwa mapewa. Pewani kugwira gululo mwamphamvu kwambiri, chifukwa izi zitha kuyambitsa kupsinjika kwa dzanja.
• Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. M'malo mwake, kokerani gululo kwa inu pang'onopang'ono, molamulirika ndiyeno mutulutsenso pang'onopang'ono. Izi zimathandiza kugwirizanitsa minofu yanu mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu patsogolo panu ndikukokera gululo mpaka manja anu ali pafupi ndi mimba yanu. Pewani kufupikitsa zoyenda chifukwa izi zitha kuchepetsa

Mzere wokhala pansi wolunjika kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere wokhala pansi wolunjika kumbuyo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band molunjika kumbuyo. Komabe, ayenera kuyamba ndi bandi yolimbana ndi kuwala kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso osalimbitsa minofu yawo. Zochita izi ndizopindulitsa kulimbitsa minofu yakumbuyo ndikuwongolera kaimidwe. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kuti muyambe pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere wokhala pansi wolunjika kumbuyo?

• Band Straight-Back Seated Row yokhala ndi Kasinthasintha: Kuwonjezera kuzungulira kumayendedwe kumakhudza pachimake chanu ndikuthandizira kukulitsa mphamvu zanu zonse ndi kukhazikika.
• Band Straight-Back Seated Row yokhala ndi Kukoka Kwakukulu: Pokokera gululo kumalo anu apamwamba pachifuwa kapena pakhosi m'malo mwapakati panu, mutha kulunjika minofu yakumtunda ya msana wanu mogwira mtima.
• Band Straight-Back Seated Row yokhala ndi Wide Grip: Kugwiritsa ntchito mwamphamvu kwambiri kumatha kuthandizira kulunjika minofu yakumtunda kwanu ndi mapewa, ndikupangitsa kuti thupi lanu likhale lolimba kwambiri.
• Band Straight-Back Seated Row yokhala ndi Close Grip: Kugwira kwapafupi kumayang'ana kwambiri minofu yomwe ili m'munsi mwa msana wanu ndipo kungathandize kusintha kaimidwe kanu ndi kayendedwe ka msana.

Izinto zokufunda ezishisa ezivumelekile Mzere wokhala pansi wolunjika kumbuyo?

• Dumbbell Bent-Over Row ndi ntchito ina yomwe imagwirizana ndi Band Straight-Back Seated Row monga momwe imayang'ananso minofu yam'mbuyo, makamaka latissimus dorsi, yomwe imathandizira kukonza kaimidwe ndi kulimbikitsa thupi lapamwamba.
• Kuchita masewera olimbitsa thupi a Standing Resistance Band High Row ndi ntchito yothandizana kwambiri chifukwa imayang'ana minofu yam'mbuyo ndi yam'mapewa kuchokera kumbali ina, motero imapangitsa kuti thupi likhale lolimba komanso kusinthasintha, zomwe ndizofunikira kwambiri pamayendedwe omwe akukhudzidwa ndi Band Straight-Back. Atakhala Mzere.