Band Upright Row
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Ukuxhumana kwe Band Upright Row
The Band Upright Row ndi masewera olimbitsa thupi amphamvu omwe amapangidwa kuti azitha kuyang'ana ndi kupititsa patsogolo minofu ya mapewa anu, kumbuyo kwanu, ndi biceps. Ndioyenera anthu pamilingo yonse yolimba, kupereka kukana kosinthika kutengera gulu lomwe lagwiritsidwa ntchito. Anthu angafune kuphatikizira masewerawa m'chizoloŵezi chawo kuti athe kupititsa patsogolo mphamvu za thupi, kaimidwe, ndi matanthauzo a minofu popanda kufunikira kwa zipangizo zolimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Band Upright Row
- Kusunga msana wanu mowongoka, kokerani gululo mmwamba chakuchifuwa chanu, ndikuwongolera ndi zigono zanu ndikuwonetsetsa kuti ndi apamwamba kuposa manja anu pamwamba pakuyenda.
- Gwirani malowa kwa masekondi angapo, mukumva kugwedezeka kwa mapewa anu ndi kumtunda kumbuyo.
- Pang'onopang'ono tsitsani gululo kubwerera kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake.
- Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mayendedwe anu azikhala osalala komanso owongolera ponseponse.
Izinto zokwenza Band Upright Row
- Kugwira Moyenera: Gwirani nsonga za gululo m'dzanja lililonse ndi manja anu kuyang'ana thupi lanu. Manja anu akhale ocheperako pang'ono kusiyana ndi mapewa m'lifupi mwake. Pewani kunyamula bandiyo mokulirapo chifukwa izi zitha kukuvutitsani mapewa anu.
- Mayendedwe Olamuliridwa: Pamene mukukoka bandelo molunjika pachifuwa chanu, sungani zigongono zanu mmwamba ndi mapewa anu pansi. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, osati kugwedezeka kapena kuthamanga. Kusuntha kofulumira kapena kosalamulirika kungayambitse kupsinjika kwa minofu kapena kuvulala.
- Khazikitsani Kaimidwe: Sungani msana wanu mowongoka ndipo pachimake pakuchita masewera olimbitsa thupi. Pewani kuzungulira msana wanu kapena kutsamira kutsogolo chifukwa izi zitha kuyika kupsinjika kosayenera pamsana wanu.
- Peŵani Kukoka Kwambiri: Osakoka
Band Upright Row Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Band Upright Row?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band Upright Row. Ndizochita zolimbitsa thupi kwambiri zolimbitsa mapewa ndi kumtunda kwa kumbuyo. Komabe, ndikofunikira kuti muyambe ndi gulu lolimbikira lomwe likugwirizana ndi mphamvu yanu yamakono. Monga momwe zimakhalira ndi masewera olimbitsa thupi, mawonekedwe oyenera ndi ofunikira kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Band Upright Row?
- Wide Grip Band Upright Row ndi mtundu winanso, womwe umaphatikizapo kugwira mokulirapo pagululo kuti aloze madera osiyanasiyana a mapewa ndi minofu yakumbuyo yakumbuyo.
- The Band Upright Row ndi Squat imaphatikizapo kayendetsedwe ka thupi kakang'ono ndi mzere, kuwonjezera vuto linalake ndikuchita magulu ambiri a minofu.
- The Alternating Band Upright Row ndikusintha komwe mumakoka ndi mkono uliwonse, ndikuwonjezera chinthu chogwirizana ndikuchita masewera olimbitsa thupi.
- Potsirizira pake, Mzere Wowongoka wa Band ndi Kuzungulira Kwakunja kumaphatikizapo kutembenuza manja anu kunja pamwamba pa mzere, kuthandiza kugwirizanitsa minofu ya rotator cuff kuwonjezera pa mapewa ndi kumtunda kumbuyo.
Izinto zokufunda ezishisa ezivumelekile Band Upright Row?
- Dumbbell Lateral Raise ndi ntchito ina yomwe imathandizira Band Upright Row bwino. Ngakhale kuti Mzere Wowongoka umalimbana makamaka ndi trapezius ndi deltoids, Lateral Raise imapatula makamaka ndikulimbitsa ma deltoids am'mbali kapena 'mbali', kuthandiza kukulitsa mphamvu zonse za mapewa ndi kukhazikika.
- Barbell Bent-Over Row ndiyothandizirana bwino ndi Band Upright Row. Ngakhale kuti Mzere Wowongoka umayang'ana kwambiri misampha yapamwamba ndi mapewa, Mtsinje wa Bent-Over umayang'ana misampha yapansi ndi yapakati, komanso latissimus dorsi, yopereka masewera olimbitsa thupi kumtunda wonsewo.
Amaxabiso angamahlekwane kanye Band Upright Row
- Kulimbitsa thupi kwa Band Upright Row
- Kulimbitsa mapewa ndi magulu
- Zochita zolimbitsa thupi zolimbana ndi mapewa
- Upright Row pogwiritsa ntchito resistance band
- Band Upright Row kwa minofu yamapewa
- Kuchita masewera olimbitsa thupi pamapewa ndi gulu lotsutsa
- Zochita zolimbitsa thupi za Upright Row
- Resistance band Upright Row njira
- Kuphunzitsa mapewa ndi gulu Upright Row
- Momwe mungachitire masewera a Band Upright Row.