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Kutsitsa kwa band pafupi-grip

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiNgoma
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kutsitsa kwa band pafupi-grip

The Band close-grip pulldown ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo kwanu, ma biceps, ndi mapewa, kukulitsa mphamvu yakumtunda kwa thupi ndikuwongolera kaimidwe. Ndioyenera anthu pamilingo yonse yolimbitsa thupi, kuphatikiza oyamba kumene, chifukwa cha kukana kwake kosinthika kutengera makulidwe a bandi. Anthu angafune kuchita izi chifukwa zitha kuchitika kulikonse ndi zida zochepa, zomwe zimapangitsa kuti zikhale zoyenera kulimbitsa thupi kunyumba kapena poyenda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutsitsa kwa band pafupi-grip

  • Imani kapena khalani moyang'anizana ndi nangula, gwirani gululo ndi manja onse awiri pogwiritsa ntchito kuyandikira pafupi, manja anu ayenera kukhala ochepa kusiyana ndi mapewa-m'lifupi mwake.
  • Kokani gululo pansi chakuchifuwa chanu, ndikusunga zigongono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamodzi.
  • Gwirani malowo kwa kamphindi pansi, mukumva kugwedezeka kwa minofu yanu yam'mbuyo.
  • Pang'onopang'ono masulani gululo kubwerera kumalo oyambira, ndikuwongolera kukana pamene mukutambasula manja anu mokwanira, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Kutsitsa kwa band pafupi-grip

  • Kugwira Moyenera: Gwirani gululo ndikugwira moyandikira, manja anu ayenera kukhala oyandikira kuposa mapewa motalikirana. Pewani kugwira gululi molimba kwambiri chifukwa likhoza kuyambitsa kupsinjika kosayenera pamanja ndi manja anu.
  • Mayendedwe Oyendetsedwa: Mukamatsitsa, onetsetsani kuti mukugwiritsa ntchito pang'onopang'ono, kayendetsedwe koyendetsedwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mugwetse gululo pansi, chifukwa izi zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Chinsinsi cha ntchitoyi ndikuyang'ana kwambiri kugwedeza kwa minofu ndi kumasuka, osati pa kayendetsedwe kake.
  • Kaimidwe Koyenera: Sungani msana wanu molunjika ndipo chifuwa chanu chikwezedwe panthawi yonse yochita masewera olimbitsa thupi. Pewani kuzungulira mapewa anu kapena kutsamira chammbuyo, chifukwa izi zitha kukupatsirani nkhawa

Kutsitsa kwa band pafupi-grip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutsitsa kwa band pafupi-grip?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi oyandikira. Ndizochita masewera olimbitsa thupi kulimbikitsa msana, mapewa, ndi mikono. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe ndi kukana kuwala ndikuyang'ana mawonekedwe oyenera kuti asavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutsitsa kwa band pafupi-grip?

  • Band Underhand Close-Grip Pulldown: Kusinthaku kumagwiritsa ntchito kugwirira pansi, komwe kumatsindika kwambiri zapansi ndi ma biceps.
  • Band Single-Arm Close-Grip Pulldown: Mtundu wa mkono umodzi uwu umakulolani kuti muyang'ane mbali iliyonse ya thupi lanu modziyimira pawokha, ndikuthandizira kukonza kusalingana kulikonse kwa minofu.
  • Band Close-Grip Pulldown ndi Kuyimitsa: Kuyimitsa pang'onopang'ono pansi pa masewera olimbitsa thupi kumatha kuwonjezera nthawi yolimbana ndi kukhudzidwa kwa minofu.
  • Band Close-Grip Pulldown ndi Supersets: Kuphatikiza kukokera kwapafupi ndi masewera olimbitsa thupi mu superset kumatha kukulitsa kulimbitsa thupi kwanu komanso kuchita bwino.

Izinto zokufunda ezishisa ezivumelekile Kutsitsa kwa band pafupi-grip?

  • Band Pull-Aparts: Izi zimayang'ana kumbuyo kwa deltoids ndi minofu yam'mbuyo yam'mbuyo, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito mu gulu lapafupi-grip pulldown, kuthandiza kupititsa patsogolo mphamvu zonse ndi kukhazikika kwa thupi lapamwamba.
  • Band Bicep Curls : Izi zimayang'ana pa biceps, imodzi mwa minofu yoyambirira yomwe imagwiritsidwa ntchito mu gulu lapafupi-grip pulldown, kulola kuwonjezereka kwa mphamvu ndi kupirira mu gulu la minofu iyi, zomwe zingapangitse kuti ntchito yochepetsera ikhale yabwino.

Amaxabiso angamahlekwane kanye Kutsitsa kwa band pafupi-grip

  • Band back exercise
  • Kulimbitsa thupi kolimbitsa thupi kolimbitsa thupi
  • Resistance band back workout
  • Kutsitsa kwa bandi kwa mphamvu yakumbuyo
  • Zolimbitsa thupi zolimbitsa thupi
  • Back maphunziro ndi gulu
  • Kutsitsa kothandizidwa ndi band
  • Resistance band close-grip pulldown
  • Kulimbitsa thupi kwa band kwa minofu yakumbuyo
  • Kuchita masewera olimbitsa thupi kotseka kumbuyo ndi gulu