Mzere wotsalira wa band

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

Ukuxhumana kwe Mzere wotsalira wa band

Band Rear Delt Row ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kumbuyo kwa deltoids, kupititsa patsogolo kukhazikika kwa mapewa ndikuwonjezera mphamvu zam'mwamba. Ndikoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, monga kukana kungasinthidwe mosavuta mwa kusintha kugwedezeka kwa gulu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti alimbikitse kaimidwe kawo, kupewa kuvulala pamapewa, komanso kusintha magwiridwe antchito amasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna kukankhana, kukoka, kapena kukweza mayendedwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere wotsalira wa band

• Gwirani mawondo anu pang'ono ndikumangirira kutsogolo kuchokera m'chiuno mwanu, ndikusunga msana wanu molunjika, mpaka torso yanu ili pafupi kufanana ndi pansi.
• Yambani manja anu akulendewera pansi ndi zikhato za manja anu kuyang'ana miyendo yanu.
• Kokani bandelo chakuchifuwa chanu, kukulitsa zigongono zanu ndikumangirira mapewa anu pamodzi.
• Pang'onopang'ono tsitsani manja anu kumalo oyambira, kuonetsetsa kuti gululo likhale lolimba panthawi yonseyi.

Izinto zokwenza Mzere wotsalira wa band

• **Mayendedwe Olamuliridwa**: Pewani kulakwitsa kofala pothamangira mayendedwe kapena kugwiritsa ntchito mphamvu kukoka gululo. M'malo mwake, kokerani gululo ku chifuwa chanu chakumtunda mowongolera, ndikufinya mapewa anu pamodzi pamwamba pa kayendetsedwe kake. Pang'onopang'ono bwererani kumalo oyambira. Izi zidzaonetsetsa kuti minofu ikugwira ntchito kwambiri komanso kuchepetsa chiopsezo cha kuvulala.
• **Kuyika Kwa Bandi Molondola **: Gululo liyenera kukhala lokhazikika motetezedwa pafupifupi kutalika kwa mawondo. Onetsetsani kuti gululo ndi lolimba mokwanira kuti lipirire mphamvu yokoka. Gulu lopepuka kwambiri silingakane mokwanira, pomwe lolemera kwambiri lingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• **Pewani Kuchulukitsa **: Ndizofala

Mzere wotsalira wa band Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere wotsalira wa band?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band Rear Delt Row. Komabe, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba masewera olimbitsa thupi kuti muwonetsetse kuti mukuzichita moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere wotsalira wa band?

• Kusiyana kwina ndi Single-Arm Band Rear Delt Row, yomwe imayang'ana pa mkono umodzi panthawi, ndikupititsa patsogolo kukhazikika kwa deltoid yakumbuyo iliyonse.
• Standing Band Rear Delt Row ndi mtundu winanso, womwe mumachita masewera olimbitsa thupi mutayimirira, kupereka mbali yosiyana ndikuchita pachimake.
• The Incline Band Rear Delt Row ndikusintha kwina komwe mumachita masewera olimbitsa thupi pa benchi yokhotakhota, kumapereka mbali yosiyana komanso mphamvu yolimbitsa thupi.
• Potsirizira pake, Supine Band Rear Delt Row ikhoza kuchitidwa itagona pansi kapena benchi yosalala, yomwe ingathandize kudzipatula kumbuyo kwa deltoids ndikuchepetsa kupsinjika kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Mzere wotsalira wa band?

• Nkhope Zokoka Zingathenso kuthandizira Band Rear Delt Row pamene ikuyang'ana kumbuyo kwa deltoids, mofanana ndi Band Rear Delt Row, komanso kugwirizanitsa minofu ya rhomboids ndi trapezius, kulimbikitsa kaimidwe bwino ndi kuchepetsa chiopsezo cha kuvulala kwa mapewa.
• The Overhead Press ndi masewera ena omwe amalumikizana bwino ndi Band Rear Delt Row. Ngakhale Band Rear Delt Row imayang'ana kumbuyo kwa phewa, Press Press imayang'ana kutsogolo ndi pakati pa deltoids, kuwonetsetsa kulimbitsa thupi moyenera kwa dera lonse la phewa.