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Kutsitsa kwa band pansi

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 Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kutsitsa kwa band pansi

The Band Underhand Pulldown ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu yakumbuyo, biceps, ndi mapewa, kupititsa patsogolo mphamvu zam'mwamba zonse ndi kaimidwe. Ndikoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, monga kukana kungasinthidwe mosavuta mwa kusintha kugwedezeka kwa gulu. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amatha kuchitidwa paliponse ndi zida zochepa, zomwe zimapangitsa kuti zikhale zoyenera kulimbitsa thupi kunyumba, komanso zimathandiza kukulitsa kamvekedwe ka minofu, mphamvu, ndi kupirira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutsitsa kwa band pansi

  • Imani moyang'anizana ndi gululo ndi mapazi anu motalikirana m'lifupi ndi mapewa ndipo gwirani gululo ndikugwira m'manja (mikhato ikuyang'ana mmwamba), manja kukhala motalikirana motalikirana ndi mapewa.
  • Yambani masewerawa pokokera chingwecho pansi chakuchifuwa chanu, kwinaku mukusunga zigongono zanu pafupi ndi thupi lanu, ndikufinyani mapewa anu pamodzi.
  • Imani kwakanthawi pamene gululo likufika pachifuwa chanu, kuonetsetsa kuti mukufinya minofu yam'mbuyo.
  • Pang'onopang'ono bwererani kumalo oyambira, kulola gululo kukokera manja anu mmwamba, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Kutsitsa kwa band pansi

  • **Mayendedwe Oyendetsedwa**: Pewani mayendedwe onjenjemera kapena othamanga. M'malo mwake, yang'anani zoyenda pang'onopang'ono, zoyendetsedwa bwino kuti muwonetsetse kuti minofu ikugwira ntchito bwino. Kokani gululo mpaka manja anu ali paphewa, gwirani kwa kanthawi kuti muwonjezere kugunda kwa minofu, kenako pang'onopang'ono mubwerere kumalo oyambira.
  • **Sungani Kaimidwe Koyenera**: Sungani msana wanu mowongoka komanso pachimake pakuchita masewera olimbitsa thupi. Pewani kusaka kapena kutsamira mmbuyo, chifukwa izi zingayambitse kupsinjika kwa msana ndikulepheretsa kugwira ntchito kwa masewera olimbitsa thupi.
  • ** Pewani Kuwonjeza Gululo **: Cholakwika chimodzi chofala ndikutambasula gululo, zomwe zingapangitse gulu kuti libwerere ndikuyambitsa.

Kutsitsa kwa band pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutsitsa kwa band pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi apansi pansi. Ndizochita masewera olimbitsa thupi kwambiri ku minofu yakumbuyo ndipo zimatha kusinthidwa mosavuta kuti zigwirizane ndi magulu osiyanasiyana olimbitsa thupi. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti oyamba kumene ayambe ndi gulu lopepuka ndikuwonetsetsa kuti ali ndi mawonekedwe olondola kuti asavulale. Ngati n'kotheka, nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena katswiri wa masewera olimbitsa thupi kuti awonetse zolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutsitsa kwa band pansi?

  • Single-Arm Band Pulldown: Kusinthaku kumachitika mkono umodzi panthawi, kukulolani kuti muyang'ane pa mphamvu ya unilateral ndi kukhazikika kwa minofu yakumbuyo.
  • Band Pulldown ndi Kupotoza: Pakusinthika uku, mumawonjezera kupotoza kwa torso kumapeto kwa kukokera kulikonse, ndikupangitsa ma oblique anu ndi minofu ina yayikulu.
  • Wide Grip Band Pulldown: Pogwira mwamphamvu gululo, mutha kulunjika ma latissimus dorsi (lats) ndi ma rhomboid mogwira mtima.
  • Close Grip Band Pulldown: Kusiyanaku kumaphatikizapo kugwira gululo moyandikana kwambiri, zomwe zimatsindika kwambiri minofu yapakati ndi yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Kutsitsa kwa band pansi?

  • Band Pull Aparts: Zochitazi zimakwaniritsa gulu la pansi pamanja pomwe limayang'ananso minofu yam'mbuyo, makamaka kumbuyo kwa deltoids ndi trapezius yapakati, yomwe ndi yofunika kwambiri kuti mukhalebe ogwirizana komanso ofanana m'thupi lapamwamba.
  • Band Face Pulls: Zochitazi zimakwaniritsa gulu la pansi pamanja poyang'ana minofu yam'mbuyo ndi yam'mapewa, makamaka ma deltoid akumbuyo ndi ma rotator cuffs, omwe ndi ofunikira kuti akhale ndi thanzi labwino komanso okhazikika, ndipo nthawi zambiri amanyalanyazidwa pochita masewera olimbitsa thupi.

Amaxabiso angamahlekwane kanye Kutsitsa kwa band pansi

  • Kulimbitsa thupi kwa band pansi pamanja
  • Back masewera ndi gulu
  • Resistance band back workout
  • Kutsitsa pansi pamanja ndi band
  • Zochita zolimbitsa thupi zamagulu amsana
  • Maphunziro amphamvu ndi magulu
  • Kulimbitsa thupi kunyumba ndi gulu
  • Underhand band pulldown technique
  • Kutsitsa kwa bandi kwa mphamvu yakumbuyo
  • Band underhand back exercise.