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Band yothandizira kukokera

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiNgoma
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Levator Scapulae, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Band yothandizira kukokera

The Band Assisted Pull-up ndi masewera olimbitsa thupi omwe amapangidwa kuti alimbitse ndikukulitsa minofu yam'mwamba, makamaka kumbuyo, mapewa, ndi mikono. Ndizoyenera kwa oyamba kumene kapena omwe amapeza zovuta zokoka zachikhalidwe, popeza gulu limapereka chithandizo chowonjezera, zomwe zimapangitsa kuti ntchitoyi ikhale yosavuta. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kukulitsa mphamvu yakumtunda kwa thupi lonse, kukulitsa kamvekedwe ka minofu, ndikuthandizira kupita patsogolo pochita zokoka osathandizidwa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band yothandizira kukokera

  • Ikani phazi limodzi kapena bondo (malingana ndi kutalika kwa gulu) mu gulu lotsutsa, kuti lipereke chithandizo chokwera pamene mukukoka.
  • Gwirani chingwe chokokera ndi manja onse awiri, zikhato zikuyang'ana kutali ndi inu, ndi manja otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa.
  • Pang'onopang'ono dzikokereni ku bar, ndikusunga pachimake chanu ndi thupi lanu molunjika, mpaka chibwano chanu chili pamwamba pa bala.
  • Pang'onopang'ono dzichepetseni pansi mpaka manja anu atatambasula, ndikuwongolera nthawi yonse yoyenda kuti muwonetsetse kuti simukungotsika, ndikubwereza ndondomekoyi.

Izinto zokwenza Band yothandizira kukokera

  • Fomu Yolondola: Onetsetsani kuti mukugwiritsa ntchito fomu yoyenera kuti musavulale komanso kuti mukhale ndi mphamvu zolimbitsa thupi. Manja anu ayenera kukhala motalikirana ndi mapewa ndipo manja anu ayang'ane kutali ndi inu. Sungani thupi lanu molunjika ndipo pewani kugwedezeka kapena kudumpha. Dzikokereni mmwamba mpaka chibwano chanu chili pamwamba pa bala, ndiye dzichepetseni pang'onopang'ono ndikuwongolera.
  • Kuyenda Kwathunthu: Kulakwitsa kofala sikugwiritsa ntchito kusuntha konse. Onetsetsani kuti mwatambasula manja anu pansi pa masewerawo ndikudzikoka mpaka chibwano chanu chili pamwamba pa bar. Izi zimatsimikizira kuti mukugwira ntchito bwino ndi minofu yanu.
  • Pewani Kudalira Bandi

Band yothandizira kukokera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band yothandizira kukokera?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a gulu lothandizira kukoka. M'malo mwake, ndi njira yabwino kwa oyamba kumene kuti amange mphamvu ndikugwira ntchito zokoka osathandizidwa. Gululi limapereka chithandizo chowonjezera ndipo limapangitsa kuti ntchitoyo ikhale yovuta, yomwe ingakhale yopindulitsa kwambiri kwa omwe ali atsopano kukoka. Komabe, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera ndikuwonjezera pang'onopang'ono kuti musavulale. Kufunsana ndi katswiri wolimbitsa thupi kapena mphunzitsi waumwini kungathandizenso kuonetsetsa kuti masewera olimbitsa thupi achitika molondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band yothandizira kukokera?

  • Band Assisted Chin-up: M'malo mongokhalira kukokera mmwamba, mumagwiritsa ntchito chingwe chapansi, chomwe chimayang'ana kwambiri ma biceps.
  • Gulu Limodzi Lothandizira Kukokera Mmwamba: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mkono umodzi kukoka mmwamba pamene mkono wina ukugwira pa gululo, kupereka njira yabwino yogwiritsira ntchito mphamvu imodzi.
  • Wide Grip Band Assisted Pull-up: Kusinthaku kumagwiritsa ntchito njira yotakata kuposa mapewa, yomwe imayang'ana minofu yakumbuyo kwanu kwambiri.
  • Mixed Grip Band Yothandizira Kukoka: Pakusiyana uku, dzanja limodzi limagwiritsa ntchito kugwirira mopitirira malire ndipo lina limagwiritsa ntchito kugwiritsira ntchito pansi, zomwe zingathandize kuthetsa mphamvu ndi zofooka pakati pa mikono yonse iwiri.

Izinto zokufunda ezishisa ezivumelekile Band yothandizira kukokera?

  • Mizere Yokhotakhota: Mizere yokhotakhota imathandizira kulimbitsa msana wanu, bicep, ndi mphamvu yogwira, zonse zomwe ndizofunikira pakukoka, ndikupangitsa kuti ikhale masewera olimbitsa thupi owonjezera.
  • Mapush-ups: Pamene makamaka amayang'ana pachifuwa ndi triceps, kukankhira kumapangitsanso minofu yapakati ndi yam'mbuyo, motero kumalimbikitsa mphamvu zam'mwamba zonse ndi kukhazikika komwe kumapindulitsa kukoka.

Amaxabiso angamahlekwane kanye Band yothandizira kukokera

  • Band yothandizira kukokera mmwamba
  • Zochita zolimbitsa kumbuyo ndi gulu
  • Maphunziro a Resistance band kukoka mmwamba
  • Kulimbitsa thupi kumtunda ndi bandi
  • Zochita zolimbitsa thupi za band
  • Kusiyanasiyana kosiyanasiyana ndi band
  • Chizoloŵezi chothandizira kukoka bande
  • Kulimbitsa thupi kunyumba ndi gulu
  • Kulimbitsa mphamvu kwa kumbuyo ndi gulu
  • Resistance band exercises for back strong