Mzere wopindika wa band

• 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 wopindika wa band

The Band Bent-Over Row ndi masewera olimbitsa thupi osunthika komanso ogwira mtima omwe amayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi mikono, zomwe zimathandizira kukulitsa mphamvu zakumtunda ndi kaimidwe. Ndi chisankho chabwino kwambiri kwa anthu amisinkhu yonse yolimba, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu zanu ndi luso lanu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa zimafuna zida zochepa, zimatha kuchitika kulikonse, ndipo zimapereka njira yotetezeka komanso yabwino yomangira ndi kumveketsa minofu yam'mwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere wopindika wa band

• Gwirani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu, ndikusunga msana wanu molunjika, mpaka torso yanu ili pafupi kufanana ndi pansi.
• Gwirani malekezero a gulu lotsutsa ndi manja onse awiri, zikhatho zikuyang'anizana, ndipo manja anu alende pansi molunjika pansi pa mapewa anu.
• Kokani gululo molunjika m'chiuno mwanu, kusunga zigongono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake.
• Pang'onopang'ono tsitsani manja anu kubwerera kumalo oyambira, kusunga kulamulira kwa gulu lotsutsa, ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Mzere wopindika wa band

• Kugwira Moyenera: Mukagwira gulu lotsutsa, onetsetsani kuti manja anu ali motalikirana ndi mapewa. Gululo liyenera kugwiridwa ndi manja ang'onoang'ono. Kugwira uku kudzagwirizanitsa minofu yanu yam'mbuyo bwino.
• Mayendedwe Oyendetsedwa: Pewani mayendedwe othamanga kapena othamanga omwe angayambitse kuvulala. M'malo mwake, kokerani gululo m'chiuno mwanu pang'onopang'ono, kayendetsedwe kake. Onetsetsani kuti zigongono zanu zili pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi pamwamba pakuyenda.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, gwiritsani ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kutambasula manja anu mokwanira mu gawo lotsika ndikukokera gululo mmwamba

Mzere wopindika wa band Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere wopindika wa band?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band. Zochita izi ndi njira yabwino yolimbikitsira kumbuyo, mapewa, ndi mikono. Ndikofunika, komabe, kuti muyambe ndi gulu lomwe limapereka mwayi wotsutsa ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zingakhale zopindulitsa kwa oyamba kumene kuyamba masewerawa motsogozedwa ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere wopindika wa band?

• Band Bent-Over Row ndi Squat: Izi zimagwirizanitsa kuyenda kwa squat kutsogolo kwa mzere, kugwira ntchito pansi ndi kumtunda kwa thupi.
• Wide Grip Band Bent-Over Row: Kugwiritsa ntchito chogwira mokulirapo kumagwira ntchito kumtunda ndi mapewa mwamphamvu kwambiri.
• Close Grip Band Bent-Over Row: Kugwira moyandikira kumalowera kumbuyo kwapakati ndikukhazikika makamaka.
• Band Bent-Over Row with Twist: Kuonjezera kupotokola pamwamba pa mzerewu kumapangitsa minyewa yapakati ndi obliques.

Izinto zokufunda ezishisa ezivumelekile Mzere wopindika wa band?

• Lat pull-downs imathandizanso mizere yokhotakhota, pamene onsewa amayang'ana minofu ya latissimus dorsi kumbuyo, kuthandizira kulimbikitsa ndi kumveketsa malowa, pamene akulimbikitsa kaimidwe kabwino komanso kuyenda kwa mapewa.
• Mapush-ups amatha kukhala othandiza pamizere yopindika, chifukwa amagwira minofu yotsutsana pachifuwa ndi manja, zomwe zimathandiza kulimbitsa mphamvu yakumtunda kwa thupi lanu ndikuletsa kusalinganika kwa minofu.