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Banda shrug

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiNgoma
Imimiselo eqhaphoTrapezius Upper Fibers
Amashwa eqhaphoLevator Scapulae, Trapezius Middle Fibers
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Ukuxhumana kwe Banda shrug

The Band Shrug ndi masewera olimbitsa thupi omwe amayang'ana makamaka minofu ya trapezius kumbuyo kwanu ndi mapewa, kulimbikitsa kukula kwa minofu ndi kusintha kwabwino. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Anthu angafune kuchita izi kuti alimbikitse kukhazikika kwa mapewa awo, kulimbitsa thupi lapamwamba, komanso kuthandizira mayendedwe atsiku ndi tsiku kapena masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Banda shrug

  • Kusunga msana wanu molunjika ndi manja anu atatambasula, pang'onopang'ono kwezani mapewa anu ku makutu anu mukuyenda mokweza.
  • Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti mumagwiritsa ntchito minofu yanu ya trapezius (minofu yomwe imatsika pakhosi ndi pamapewa anu).
  • Pang'ono ndi pang'ono tsitsani mapewa anu kubwerera kumalo oyambira, kusunga kusagwirizana mu gulu lotsutsa.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mayendedwe anu azikhala olamuliridwa komanso amadzimadzi.

Izinto zokwenza Banda shrug

  • Kugwira Moyenera: Gwirani bandelo ndi manja anu moyang'ana thupi lanu ndi manja anu mokulirapo pang'ono kusiyana ndi m'lifupi mwake mapewa. Osagwira bande mwamphamvu kwambiri chifukwa izi zitha kusokoneza manja anu. M'malo mwake, gwirani gululo mwamphamvu koma momasuka kuti mulole kuyenda bwino.
  • Kuyenda Koyendetsedwa: Kuchita bwino kwa Band Shrug makamaka kumadalira kuwongolera mayendedwe anu. Kwezerani mapewa anu molunjika m'makutu anu, gwirani kwa sekondi imodzi, ndiyeno muchepetse pang'onopang'ono, mowongolera. Pewani mayendedwe othamanga kapena othamanga, omwe angayambitse kupsinjika kwa minofu kapena kuvulala.
  • Kupuma: Kupuma koyenera ndikofunikira pamasewera aliwonse, kuphatikiza Band Shrug. Pumirani mkati momwe mukukweza

Banda shrug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Banda shrug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a band. Ndi masewera osavuta komanso otetezeka kuchita, ngakhale kwa omwe angoyamba kumene kulimba. Komabe, ndikofunikira kuti muyambe ndi gulu lolimbikira lomwe likugwirizana ndi mphamvu yanu yamakono. Ngati simukutsimikiza, nthawi zonse ndi bwino kuyamba ndi bandi yopepuka ndikukonzekera njira yanu pamene mphamvu zanu zikukula. Ndikofunikiranso kuphunzira mawonekedwe olondola kuti musavulale. Ngati ndi kotheka, funsani wophunzitsa kapena wozoloŵera kuchita masewera olimbitsa thupi kuti akuwonetseni momwe mungachitire bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Banda shrug?

  • The Seated Band Shrug imachitidwa atakhala pansi, kulola kuti pakhale mbali yosiyana komanso kuwonjezeka kwa minofu ya trapezius.
  • Front Band Shrug imaphatikizapo kugwira gululo kutsogolo kwa thupi lanu, lomwe limalunjika kutsogolo kwa trapezius.
  • The Behind-the-back Band Shrug imaphatikizapo kugwira gulu kumbuyo kwanu, kulunjika trapezius yapansi.
  • Single-Arm Band Shrug imachitidwa pogwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zimalola kusuntha kowonjezereka ndikuyang'ana misampha payokha.

Izinto zokufunda ezishisa ezivumelekile Banda shrug?

  • Mizere Yowongoka: Mizere yowongoka ndi ntchito ina yopindulitsa yomwe imathandizana ndi Band Shrugs, chifukwa samangogwira ntchito minofu ya trapezius, komanso imagwiritsa ntchito ma deltoids ndi biceps, kupereka ntchito yowonjezereka ya thupi lapamwamba.
  • Kukoka Nkhope: Nkhope imakoka kuti igwirizane ndi Band Shrugs poyang'ana kumbuyo kwa deltoid ndi minofu ya trapezius yapamwamba, zomwe zimathandiza kuti mukhale ndi thanzi labwino komanso mapewa mwa kulimbikitsa magulu a minofu omwe nthawi zambiri amanyalanyazidwa.

Amaxabiso angamahlekwane kanye Banda shrug

  • Kulimbitsa thupi kwa band
  • Resistance band back exercise
  • Band shrug kuti msana ukhale wolimba
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Maphunziro ammbuyo ndi gulu lotsutsa
  • Band shrug back workout
  • Kulimbitsa minofu yakumbuyo ndi band shrug
  • Resistance band shrug njira
  • Bandi yolimbitsa thupi kunyumba
  • Bandi yolimbitsa thupi imakweza kumbuyo.