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Kugwada kwa band

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 Kugwada kwa band

The Band Kneeling Pulldown ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi mikono, kulimbikitsa mphamvu zam'mwamba ndikuwongolera kaimidwe. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, imatha kuphatikizidwa mosavuta muzochita zolimbitsa thupi zilizonse, zomwe zimangofuna gulu lotsutsa komanso malo okwera kwambiri. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera kamvekedwe ka minofu ndi mphamvu, komanso amapereka mwayi wosintha milingo ya kukana, ndikupangitsa kuti ikhale yoyenera kuphunzitsidwa mwamphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada kwa band

  • Gwirani pansi, moyang'anizana ndi bandelo ndi nsana wanu mowongoka, ndipo gwirani bandeyo ndi manja onse awiri motalikirapo kuposa m'lifupi mwake mapewa.
  • Yambani kuchita masewera olimbitsa thupi pogwetsa bandelo molunjika pachifuwa chanu, kwinaku mukusunga zigongono zanu pafupi ndi thupi lanu ndikumangirira limodzi mapewa anu.
  • Gwirani malowa kwa sekondi imodzi kuti muwonetsetse kuti minofu ikudutsa.
  • Pang'onopang'ono bwererani pamalo oyambira potambasula manja anu mmwamba, ndikuwongolera kugwedezeka kwa gululo. Bwerezani zolimbitsa thupi kuti muwerenge kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Kugwada kwa band

  • Kuyenda Koyendetsedwa: Kuyenda kuyenera kukhala pang'onopang'ono komanso kuyendetsedwa, kuyang'ana pa kugwedezeka kwa minofu ndi kumasuka m'malo mwa kayendetsedwe kake. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mugwetse gululo pansi, chifukwa izi zingayambitse kupsinjika kwa minofu ndipo sizigwira ntchito bwino minofu yomwe ikufuna.
  • Malo Oyenera Pamanja: Manja anu ayenera kukhala otalikirapo pang'ono kusiyana ndi m'lifupi mwamapewa pamene mukugwira gululo. Cholakwika chofala ndikugwira gululo moyandikana kwambiri kapena kutalikirana kwambiri, zomwe zingayambitse kupsinjika m'manja ndipo sizikulunjika bwino kumbuyo kwa minofu.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pamwamba pakuyenda komanso

Kugwada kwa band Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada kwa band?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Band kugwada. Ndi masewera olimbitsa thupi omwe amayamba chifukwa amathandiza kulimbikitsa msana, mapewa ndi mikono. Komabe, ndikofunikira kuti muyambe ndi gulu lopepuka lokana ndikuwonjezera kukana pang'onopang'ono pamene mphamvu ikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukudziwa, nthawi zonse ndi bwino kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada kwa band?

  • Single-Arm Band Pulldown: Kusinthaku kumayang'ana pa mkono umodzi panthawi, kukulolani kudzipatula ndikugwira ntchito mbali iliyonse ya thupi lanu padera.
  • Band Kneeling High Row: M'malo mokokera gululo pansi, mumalikokera kumbali ya thupi lanu pachifuwa, lomwe limayang'ana minofu yosiyanasiyana kumbuyo kwanu ndi mapewa.
  • Band Kneeling Pulldown ndi Twist: Mukusintha uku, mumawonjezera kupotoza kumapeto kwa kukokera, komwe kumapangitsa kuti minofu yanu ikhale yolimba ndikukulitsa kukhazikika kwapakati.
  • Band Kneeling Pulldown ndi Squat: Kusiyanaku kumaphatikiza kukokera ndi squat, zomwe zimawonjezera kulimbitsa thupi kwapansi pakuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kugwada kwa band?

  • Band Bicep Curls: Zochita izi zimakwaniritsa kugwada kwa gululo polimbitsa ma biceps, omwe ndi minofu yachiwiri yomwe imakhudzidwa ndikuyenda, ndikuwonjezera mphamvu yokoka.
  • Push-ups: Ngakhale makamaka kuchita masewera olimbitsa thupi pachifuwa, kukankhira kumathandizanso mapewa ndi ma triceps, kugwirizanitsa kukoka kwa gulu logwada ndikugwedeza ndi kulimbikitsa mphamvu zam'mwamba zonse ndi kukhazikika.

Amaxabiso angamahlekwane kanye Kugwada kwa band

  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Kuchita masewera olimbitsa thupi kugwada
  • Resistance band back exercise
  • Kulimbitsa kumbuyo ndi gulu
  • Chizoloŵezi chogwetsa band yogwada
  • Kutsitsa kwa band Resistance
  • Kulimbitsa thupi kumbuyo ndi gulu
  • Kugwada pansi kwa minofu yakumbuyo
  • Zochita zolimbitsa thupi zamagulu amsana
  • Kugwada kumbuyo masewera olimbitsa thupi ndi gulu.