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Band yokhotakhota atolankhani

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiNgoma
Imimiselo eqhaphoDeltoid Anterior
Amashwa eqhaphoAdductor Magnus, Deltoid Lateral, Obliques, Quadriceps, Serratus Anterior, Soleus, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii
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Ukuxhumana kwe Band yokhotakhota atolankhani

The Band Twisting Overhead Press ndi masewera olimbitsa thupi omwe amaphatikiza kuphunzitsa mphamvu ndi kukhazikika kwapakati, makamaka kulunjika mapewa, mikono, ndi minofu yapakati. Ndi chisankho chabwino kwambiri kwa othamanga, okonda zolimbitsa thupi, ndi anthu omwe akufuna kukulitsa mphamvu zawo zakumtunda ndikuwongolera mphamvu zawo zozungulira. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kulimbitsa thupi lanu, kukulitsa luso lanu pamasewera ndi zochitika za tsiku ndi tsiku, ndikuthandizira kuti mukhale ndi ndondomeko yolimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band yokhotakhota atolankhani

  • Kwezani manja anu molunjika patsogolo panu, ndikusunga gululo, kenaka kwezani manja anu pamwamba, kupotoza manja anu kuti manja anu ayang'ane kutsogolo.
  • Kuchokera pamalowa, pangani makina osindikizira pamwamba pokweza manja anu mmwamba mpaka manja anu atatambasula.
  • Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka tsitsani pang'onopang'ono manja anu kubwerera kumalo oyambira, kutembenuza kupotoza m'manja mwanu pamene mukuchita zimenezo.
  • Bwerezani izi pa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mupitirizebe kugwedezeka mu gulu lonse.

Izinto zokwenza Band yokhotakhota atolankhani

  • **Maonekedwe Oyenera ndi Kaimidwe:** Imani ndi mapazi anu motalikirana ndi mapewa m'lifupi ndikugwira gululo ndi manja onse awiri, zikhatho zikuyang'anizana. Kwezerani manja anu pamwamba, ndikuwerama pang'ono. Sinthani torso yanu kumbali imodzi pamene mukutsitsa gululo kumbali ya chiuno chanu. Bwererani pakati ndikubwereza mbali inayo. Nthawi zonse sungani msana wanu mowongoka ndipo pewani kusakasaka kuti mupewe kuvulala kwamsana.
  • **Mayendedwe Olamuliridwa:** Pewani kupotoza thupi lanu ndikusindikiza bandi. M'malo mwake, gwiritsani ntchito minofu yanu yapakatikati ndi yamapewa kuti muwongolere kayendetsedwe kake. Izi zidzaonetsetsa kuti minofu yoyenera ikugwiritsidwa ntchito komanso kuchepetsa chiopsezo cha kuvulala.
  • **Kupuma

Band yokhotakhota atolankhani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band yokhotakhota atolankhani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Twisting Overhead Press. Komabe, ndikofunikira kuti muyambe ndi bandi yopepuka kuti mutsimikizire mawonekedwe abwino ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukhala ndi katswiri wodziwa masewera olimbitsa thupi kuti atsimikizire kuti mukuchita bwino. Nthawi zonse mverani thupi lanu ndikusiya ngati mukumva kusapeza bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band yokhotakhota atolankhani?

  • The Seated Band Twisting Overhead Press: Imachitidwa mutakhala pa mpira wokhazikika kapena benchi, kusinthasintha uku kugogomezera kukhazikika komanso kukhazikika.
  • Gulu Lopotoza Pamwamba Kanikizani ndi Squat: Powonjezera squat kumayendedwe, mutha kuphatikizira kulimbitsa thupi kwamphamvu muzochita zolimbitsa thupi.
  • The Alternating Band Twisting Overhead Press: M'malo mokakamiza manja onse awiri nthawi imodzi, mumasinthasintha pakati pa kumanja ndi kumanzere, ndikuwonjezera vuto linalake pakugwirizanitsa kwanu.
  • Band Kupotoza Pamwamba Kanikizani ndi Lunge: Kuwonjezera kusuntha kumakhudza thupi lanu lakumunsi ndikuwonjezera mphamvu yolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Band yokhotakhota atolankhani?

  • Lateral Raises ndi Resistance Band: Zochita izi zimayang'ana kutsogolo kapena mbali za deltoids, zomwe zimathandizira gulu lopindika la band polimbitsa mapewa onse kuti akhale ndi mphamvu zapamwamba zam'mwamba.
  • Mapiritsi a Band Bicep: Izi zimayang'ana ma biceps ndi mikono yakutsogolo, zomwe zikugwirizana ndi makina osindikizira a Band powonjezera mphamvu yokoka ndikugwira, zomwe ndizofunikira kuti zisungidwe ndi kukhazikika panthawi yosindikizira pamwamba.

Amaxabiso angamahlekwane kanye Band yokhotakhota atolankhani

  • Kulimbitsa thupi kwa band kupotoza pamutu
  • Zochita zamapewa ndi gulu
  • Zolimbitsa thupi za Resistance band
  • Dinani pamutu ndi band
  • Zochita zopotoka zamagulu pamapewa
  • Kulimbitsa thupi kumtunda ndi bandi
  • Zochita zolimbitsa mapewa
  • Resistance band overhead press
  • Zolimbitsa thupi zolimbitsa thupi zamapewa
  • Kupindika kwa band kwa mapewa