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Kukweza kwa band kutsogolo

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 kutsogolo

The Band Front Lateral Raise ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri mapewa, makamaka minofu ya deltoid, komanso kumtunda kumbuyo ndi mikono. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, monga magulu otsutsa amatha kusinthidwa kuti agwirizane ndi mphamvu zosiyanasiyana. Pophatikiza masewera olimbitsa thupi m'chizoloŵezi chawo, anthu amatha kulimbitsa mphamvu za thupi lawo, kupititsa patsogolo matanthauzo a minofu, ndi kulimbikitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukweza kwa band kutsogolo

  • Sungani manja anu mowongoka ndikukweza pang'onopang'ono patsogolo panu mpaka atakhala paphewa, ndikusungabe kulimba kwa gululo.
  • Imani pang'onopang'ono pamwamba pa kayendetsedwe kake kuti muwonetsetse kuti mukugwira ntchito pamapewa anu.
  • Pang'onopang'ono tsitsani manja anu kubwerera kumalo oyambira, ndikuwongolera kayendetsedwe kake kuti gululo likhale lolimba.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Kukweza kwa band kutsogolo

  • Khalani ndi Maonekedwe Oyenera: Imirirani mowongoka ndi mapazi anu motalikirana m’lifupi la mapewa. Gwirani gulu lotsutsa kutsogolo kwanu ndi manja anu motalikirana ndi mapewa. Kwezani manja anu mpaka agwirizane pansi, kenako muchepetse pang'onopang'ono. Pewani kugwedeza manja anu kapena kugwiritsa ntchito mphamvu kuti mukweze gululo.
  • Yesetsani Kuyenda Kwanu: Kulakwitsa kofala ndiko kuchita masewera olimbitsa thupi mwachangu kwambiri. Ndikofunikira kukweza ndi kutsitsa gululo pang'onopang'ono, mowongolera kuti mugwire bwino minofu yanu.
  • Sungani Mapewa Anu Pansi: Cholakwika china chofala ndikugwedeza mapewa pamene mukuchita masewera olimbitsa thupi. Sungani mapewa anu pansi ndikumasuka kuti mupewe kupsinjika ndikuwonetsetsa kuti minofu yolondola ikulunjika.
  • Kupuma: Don

Kukweza kwa band kutsogolo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukweza kwa band kutsogolo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Front Lateral Raise. Ndi njira yabwino yopangira mphamvu zamapewa ndi kukhazikika. Komabe, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapy kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukweza kwa band kutsogolo?

  • Seated Band Front Lateral Raise: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi mutakhala pansi, zomwe zingathandize kulekanitsa minofu ya mapewa.
  • Single-Arm Band Front Lateral Raise: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kuzindikira ndi kukonza kusalinganika kwa minofu.
  • Incline Bench Band Front Lateral Raise: Kusintha kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi mutagona pansi pa benchi yoyenda, yomwe imasintha kayendetsedwe ka kayendetsedwe kake ndikuwongolera minofu mosiyana.
  • Gulu Lakutsogolo Lateral Kwezani ndi Kupotokola: Kusinthaku kumaphatikizapo kupotoza dzanja pamene mukukweza gululo, zomwe zingathandize kugwirizanitsa minofu yapamphumi kuwonjezera pa mapewa.

Izinto zokufunda ezishisa ezivumelekile Kukweza kwa band kutsogolo?

  • Mzere Wowongoka wa Barbell: Zochitazi zimathandizira gulu lakutsogolo lakutsogolo poyang'ana mbali zonse zam'mbuyo komanso zam'mbuyo, komanso misampha, zomwe zimapereka kulimbitsa thupi moyenera kumtunda.
  • Kukoka Kumaso: Kukoka kumaso ndi njira yabwino yolumikizirana ndi gulu lakutsogolo lakumbuyo pomwe imayang'ana kumbuyo kwa deltoid ndi minofu yakumbuyo yakumbuyo, kuwongolera ntchito yapambuyo ndi yapambuyo ya deltoid yomwe ikuchitika kutsogolo.

Amaxabiso angamahlekwane kanye Kukweza kwa band kutsogolo

  • Zolimbitsa thupi za band
  • Resistance band lateral kukweza
  • Zochita zolimbitsa mapewa ndi gulu
  • Zochita zamagulu zamapewa minofu
  • Kukweza pambuyo pake ndi gulu lotsutsa
  • Kulimbitsa thupi kutsogolo kwa band
  • Toning pamapewa okhala ndi bandi yotsutsa
  • Zochita zapapewa zapakhomo ndi gulu
  • Resistance band yolimbitsa thupi pamapewa
  • Kulimbitsa thupi kumtunda ndi bandi yotsutsa.