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Mzere wowongoka

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiNgoma
Imimiselo eqhaphoDeltoid Lateral
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Mzere wowongoka

The Band Upright Row ndi ntchito yotsutsa yomwe imayang'ana mapewa ndi misampha, komanso imagwiranso ntchito ma biceps ndi minofu yakumtunda kumbuyo. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira mpaka othamanga apamwamba, chifukwa chovutacho chikhoza kusinthidwa mosavuta mwa kusintha gulu lotsutsa. Kuchita masewera olimbitsa thupi ndikofunika chifukwa kumapangitsa kuti thupi likhale lolimba, limalimbikitsa kaimidwe bwino, ndipo lingathandize kupititsa patsogolo masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku zomwe zimafuna kukweza kapena kukoka.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere wowongoka

  • Gwirani nsonga za gululo ndi manja anu kuyang'ana thupi lanu ndipo manja anu akukulirakulira pang'ono kusiyana ndi mapewa m'lifupi mwake.
  • Pang'onopang'ono kwezani gululo molunjika chakuchibwano chanu, ndikusunga zigongono zanu zazitali kuposa mawondo anu komanso pachibwano chanu.
  • Imani pang'ono pamwamba pa kayendetsedwe kake kuti muwonetsetse kuti mukugwira mapewa anu ndi minofu yakumbuyo yakumbuyo.
  • Tsitsani gululo kubwerera kumalo oyambira mwadongosolo, ndikumaliza kubwereza kumodzi kwa masewerawo.

Izinto zokwenza Mzere wowongoka

  • **Grip ndi Kaimidwe**: Gwirani malekezero a gululo m'dzanja lililonse ndi chogwirizira (mowonjezera). Manja anu akhale ocheperako pang'ono kusiyana ndi mapewa m'lifupi mwake. Sungani msana wanu molunjika, mapewa pansi ndi chifuwa kunja panthawi yonse yochita masewera olimbitsa thupi.
  • **Kuyenda Koyendetsedwa**: Kokani gululo m'mwamba molunjika kuchibwano chanu, kutsogolera ndi zigongono zanu ndikuyika manja anu pafupi ndi thupi lanu. Zigongono ziyenera kukhala zapamwamba nthawi zonse kuposa manja anu pamwamba pakuyenda. Imani pang'onopang'ono pamwamba, kenaka tsitsani gululo pang'onopang'ono kubwerera pomwe munayambira.
  • **Zolakwa Zomwe Muyenera Kuzipewa **: Musagwiritse ntchito thupi lanu kapena miyendo yanu kugwedeza gululo mmwamba - izi ndizochita masewera olimbitsa thupi ndipo kuyenda kuyenera kuyendetsedwa ndi thupi lapamwamba. Komanso, pewani kukoka gululo kwambiri; zigongono zanu ziyenera

Mzere wowongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere wowongoka?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a band. Ntchitoyi imayang'ana makamaka mapewa ndi kumtunda kumbuyo ndipo ikhoza kukhala njira yabwino yopangira mphamvu ndi kukhazikika. Komabe, monga zolimbitsa thupi zonse, ndikofunikira kuti oyamba kumene awonetsetse kuti akugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Ngati simukudziwa momwe mungachitire izi, zingakhale zopindulitsa kukaonana ndi mphunzitsi waumwini kapena othandizira thupi. Nthawi zonse yambani ndi gulu lopepuka lokana ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere wowongoka?

  • Kusiyana kwina ndi Band Upright Row with Squat, yomwe imaphatikiza mzere wowongoka ndi squat kuti igwire thupi lanu lakumtunda ndi lakumunsi.
  • Mukhozanso kuyesa Double Band Upright Row, pomwe mumagwiritsa ntchito magulu awiri otsutsa nthawi imodzi kuti muwonjezere kukana ndi kutsutsa.
  • The Band Upright Row yokhala ndi Kuzungulira Kwakunja ndikusintha kwina, komwe kumaphatikizapo kusuntha kowonjezera kulunjika minofu ya rotator cuff.
  • Pomaliza, pali Alternating Band Upright Row, pomwe mumasinthasintha kukokera mkono umodzi m'mwamba nthawi imodzi, ndikuwonjezera gawo loyenerana komanso kulumikizana pamasewerawa.

Izinto zokufunda ezishisa ezivumelekile Mzere wowongoka?

  • Band Lateral Raises: Amathandizira kulimbikitsa minofu ya deltoid, yomwe imagwiritsidwanso ntchito mu Band Upright Rows, motero kumapangitsa kuti mizere yowongoka ikhale yogwira ntchito komanso yogwira mtima.
  • Band Front Imakweza: Zochitazi zimayang'ananso minofu yamapewa, yofanana ndi Band Upright Row, ndipo imatha kulimbitsa mphamvu ndi kukhazikika kwa mapewa, kuwongolera mawonekedwe a mzere wowongoka komanso kuchita bwino.

Amaxabiso angamahlekwane kanye Mzere wowongoka

  • Kulimbitsa thupi kwa mizere yowongoka
  • Zochita za Resistance band
  • Kulimbitsa mapewa ndi magulu
  • Mzere wowongoka pogwiritsa ntchito gulu lotsutsa
  • Zolimbitsa thupi zamapewa
  • Mzere wolimbitsa thupi wowongoka
  • Toning pamapewa okhala ndi zopinga
  • Zochita zamagulu zamapewa minofu
  • Zochita za mizere yowongoka
  • Resistance band kulimbitsa thupi kwapamwamba