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Gulu Logwada Mkono Umodzi Kukokera pansi

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiNgoma
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Gulu Logwada Mkono Umodzi Kukokera pansi

The Band Kneeling One Arm Pulldown ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu kumbuyo kwanu, mapewa, ndi mikono, kulimbikitsa mphamvu ndi kukhazikika. Ndi chisankho chabwino kwambiri kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu zosiyanasiyana. Zochita izi ndizopindulitsa makamaka kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kuwonjezera kutanthauzira kwa minofu, ndikulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu Logwada Mkono Umodzi Kukokera pansi

  • Thupi lanu likuyang'anizana ndi nangula, gwirani bandelo ndi dzanja lomwe mukugwirako ntchito, ndipo dzanja lanu likuyang'ana pansi.
  • Kokerani gululo ku thupi lanu powerama pa chigongono chanu ndi kukokera phewa lanu pansi ndi kumbuyo, kusunga mkono wanu pafupi ndi thupi lanu.
  • Gwirani malowa kwa kamphindi, kuonetsetsa kuti phewa lanu, chigongono ndi dzanja lanu zonse zili molunjika kumapeto kwa kayendetsedwe kake.
  • Pang'onopang'ono bwererani kumalo oyambira, kulola kuti mkono wanu ukulitsenso, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza musanatembenukire mbali inayo.

Izinto zokwenza Gulu Logwada Mkono Umodzi Kukokera pansi

  • Kugwira Moyenera: Gwirani gululo ndi dzanja limodzi, chikhatho chikuyang'ana kutsogolo. Dzanja lanu likhale lotambasulidwa mokwanira, ndipo dzanja lanu likhale lalitali kuposa mutu wanu. Kulakwitsa kofala ndikumanga bande molimba kwambiri kapena molakwika, zomwe zimatha kupangitsa kuti dzanja likhale lolimba kapena kuvulala.
  • Mayendedwe Oyendetsedwa: Kokerani gululo pansi molunjika pamapewa anu, ndikusunga mkono wanu pafupi ndi thupi lanu. Kusunthaku kuyenera kukhala kocheperako komanso koyendetsedwa, kuyang'ana kwambiri kugunda kwa minofu osati kukana kwa gululo. Ndi kulakwitsa kofala kugwiritsa ntchito mphamvu kuposa mphamvu ya minofu kukoka gulu, zomwe zingayambitse

Gulu Logwada Mkono Umodzi Kukokera pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu Logwada Mkono Umodzi Kukokera pansi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Kneeling One Arm Pulldown. Ndi masewera osavuta omwe amalimbana ndi minofu ya latissimus dorsi kumbuyo. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi bandi yolimbana ndi kuwala ndikuyang'ana kwambiri kukhala ndi mawonekedwe oyenera kuti asavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri yemwe amawatsogolera poyambira kuti awonetsetse kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu Logwada Mkono Umodzi Kukokera pansi?

  • Band Kneeling Two Arm Pulldown: Kusinthaku kumagwiritsa ntchito mikono yonse nthawi imodzi, ndikuwonjezera mphamvu yolimbitsa thupi.
  • Band Kneeling One Arm Pulldown ndi Twist: Mukusintha uku, mumawonjezera kupotoza kumapeto kwa kukokera kuti mugwirizane ndi zokhoma zanu.
  • Band Kneeling One Arm High Pulldown: M'malo mokokera gululo mpaka pachifuwa, mumachikokera mpaka m'chiuno mwanu, ndikuloza minofu yosiyana pang'ono.
  • Kugwada kwa Band One Arm Pulldown ndi Kukaniza: Kusinthaku kumaphatikizapo kuwonjezera kukana kwa gululo, kukulitsa zovuta komanso kulimbikitsa mphamvu zolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Gulu Logwada Mkono Umodzi Kukokera pansi?

  • Lat Pulldown: Zochitazi zimayang'ananso pa latissimus dorsi, minofu yomweyi yomwe imagwira ntchito mu Band Kneeling One Arm Pulldown, motero kumawonjezera mphamvu zonse ndi kupirira kwa minofu yanu yam'mbuyo.
  • Seated Cable Row : Zochita izi zimakwaniritsa Kugwada kwa Band One Arm Pulldown pogwira ntchito ya rhomboids ndi trapezius minofu kumbuyo, kupereka bwino mu chitukuko cha minofu ndikulimbikitsa kaimidwe bwino ndi mphamvu zogwira ntchito.

Amaxabiso angamahlekwane kanye Gulu Logwada Mkono Umodzi Kukokera pansi

  • Masewera a Band Back
  • One Arm Pulldown Workout
  • Kugwada kwa Band
  • Maphunziro a Resistance Band Back
  • Single Arm Band Pulldown
  • Kugwada Kumbuyo Kwa Dzanja Limodzi
  • Band Exercises for Back
  • One Arm Resistance Band Pulldown
  • Kuchita Zolimbitsa Thupi Kugwada
  • Kulimbitsa Mmbuyo ndi Mabandi