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Kukweza kwa band kumbuyo kumbuyo

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiNgoma
Imimiselo eqhaphoDeltoid Anterior, Deltoid Lateral
Amashwa eqhaphoPectoralis Major Clavicular Head, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kukweza kwa band kumbuyo kumbuyo

Band Bent-Over Rear Lateral Raise ndi masewera olimbitsa thupi omwe amayang'ana mapewa, makamaka ma deltoids akumbuyo, komanso akugwira minofu yakumbuyo yakumbuyo. Kulimbitsa thupi kumeneku ndi koyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe akufuna kulimbitsa mphamvu zamapewa ndikuwongolera kaimidwe. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kulimbikitsa mphamvu za thupi lawo, kulimbikitsa minofu, ndi kupititsa patsogolo ntchito yawo yonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukweza kwa band kumbuyo kumbuyo

  • Gwirani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu, kusunga msana wanu molunjika, mpaka torso yanu ili pafupi kufanana ndi pansi.
  • Manja anu akuyang'anizana wina ndi mzake ndipo zigongono zopindika pang'ono, kwezani manja anu m'mbali mpaka zitafika pa phewa, ndikumakokera gululo pamene mukuchita tero.
  • Gwirani izi kwa mphindi imodzi, mukumva kugwedezeka kwa ma deltoid anu akumbuyo.
  • Pang'onopang'ono tsitsani manja anu kubwerera kumalo oyambira, kusungabe kukana kwa gululo panthawi yonseyi. Izi zimamaliza kubwereza kamodzi.

Izinto zokwenza Kukweza kwa band kumbuyo kumbuyo

  • Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze gululo. Ichi ndi cholakwika chofala chomwe chingayambitse zotsatira zosagwira ntchito komanso kuvulala komwe kungatheke. M'malo mwake, gwiritsani ntchito kayendetsedwe ka pang'onopang'ono komanso koyendetsedwa, kuyang'ana kwambiri kugwedezeka kwa minofu ndikusunga kupsinjika kwa minofu muzochita zonse.
  • Kugwira Moyenera: Onetsetsani kuti mwagwira gululo mosamala, koma osayifinya mwamphamvu kwambiri. Kulakwitsa kofala ndiko kugwira bande mwamphamvu kwambiri, zomwe zimatha kulimbitsa manja anu ndi manja anu. Kugwira kwanu kuyenera kukhala kolimba koma komasuka.
  • Kuthamanga Kwambiri kwa Band: Onetsetsani kuti gululo ndi lolimba mokwanira kuti lizitha kukana, koma osati lolimba kwambiri kotero kuti simungathe kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera. Ngati gululi ndi lotayirira kwambiri

Kukweza kwa band kumbuyo kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukweza kwa band kumbuyo kumbuyo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Bent-Over Rear Lateral Raise. Komabe, ndikofunikira kuti muyambe ndi gulu lolimbana ndi kuwala ndikuyang'ana mawonekedwe ndi kuwongolera osati kulimba. Ndizothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri akukutsogolerani pochita masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino komanso kupewa kuvulala komwe kungachitike. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kukankhira zomwe mungakwanitse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukweza kwa band kumbuyo kumbuyo?

  • Cable Machine Bent-Over Rear Lateral Raise: Mtunduwu umagwiritsa ntchito makina a chingwe, kulola kukana kosasinthika mumayendedwe onse.
  • Incline Bench Rear Lateral Raise: Kusintha uku kumachitika mutagona pansi pa benchi yolowera, yomwe ingathandize kudzipatula minofu yomwe mukufuna.
  • Seated Bent-Over Rear Lateral Raise: Kusinthaku kumachitika mutakhala pansi, zomwe zingathandize kukhalabe ndi mawonekedwe abwino ndikuchepetsa kupsinjika kumunsi kumbuyo.
  • Single-Arm Bent-Over Rear Lateral Raise: Mtunduwu umachitika mkono umodzi panthawi, womwe ungathandize kuzindikira ndi kukonza kusalinganika kulikonse mu mphamvu kapena mawonekedwe.

Izinto zokufunda ezishisa ezivumelekile Kukweza kwa band kumbuyo kumbuyo?

  • Standing Resistance Band Pull Apart: Zochitazi zimakwaniritsa kukweza kwa band yopindika kumbuyo poyang'ana kumbuyo kwa deltoid ndi ma rhomboid, zomwe ndizofunikira kuti pakhale thanzi lamapewa komanso kulumikizana kwa postural.
  • Seated Cable Row : Zochitazi zimalimbitsanso minofu yam'mbuyo ndi ya m'mapewa, mofanana ndi gulu lopindika kumbuyo, koma kuchokera kumbali ina, kuonetsetsa kuti magulu a minofu awa akugwira ntchito bwino.

Amaxabiso angamahlekwane kanye Kukweza kwa band kumbuyo kumbuyo

  • Zochita zolimbitsa thupi zamapewa
  • Kukwezera kumbuyo kumbuyo ndi gulu
  • Kulimbitsa mapewa ndi band
  • Kulimbitsa thupi kwa band kwa ma deltoids akumbuyo
  • Zochita za Resistance band
  • Kuchita masewera olimbitsa thupi kumalimbitsa thupi
  • Zochita zam'mbuyo za deltoid ndi gulu
  • Zochita zamapewa toning band
  • Resistance band yopindika-kukweza
  • Kulimbitsa thupi kumtunda ndi bandi.