Resistance Band One-Arm Standing Row yog ib qho kev tawm dag zog uas feem ntau tsom rau lub xub pwg nyom, trapezius, thiab biceps brachii. Nws pab txhim kho lub xub pwg nyom, ntxiv dag zog rau sab nraub qaum, thiab txhim kho lub xub pwg nyom.
Phim cov leeg
Medial Deltoid (Pib)
Upper Trapezius
Biceps Brachii (Secondary)
Cov kauj ruam txav
1. Txhim kho txoj hauj lwm Ruaj ntseg kom ruaj khov rau hauv pem teb (koj tuaj yeem txav mus rau ntawm ntu nruab nrab). Muab qhov kawg ntawm ib sab tes. Sawv ntsug nrog ob txhais taw xub pwg- dav sib nrug, core koom, thiab rov qab ncaj. Cia koj txhais caj npab dai ntawm koj sab, xib teg tig koj lub cev, nrog lub luj tshib me ntsis khoov. Npaj pib lub zog.
2. Row Execution Exhale thaum koj rub txoj hlua tiv thaiv nce siab siv koj lub xub pwg nyom thiab sab nraub qaum, ua kom lub luj tshib siab dua dab teg thiab rub cov hlua mus rau koj qhov nruab nrab. Qhov siab tshaj plaws yuav tsum nyob ze koj lub hauv siab, qhov chaw uas koj yuav hnov qhov contraction ntawm koj lub xub pwg nyom thiab cov leeg trapezius. Tuav lub hauv paus ruaj khov kom tsis txhob muaj lub cev sway lossis lub zog- pab txav.
3. Tswj Return Inhale thaum koj maj mam txo koj ob txhais caj npab rov qab mus rau qhov chaw pib, tswj cov leeg nro thoob plaws. Tsis txhob cia qhov kev tiv thaiv band snap rov qab. Rov ua dua qhov kev txav, tom qab ntawd hloov mus rau sab caj npab rau kev cob qhia.
Resistance Selection: Nruab nrab mus rau me ntsis nyuaj, ua kom muaj kev tswj tau
Cov kev ceev faj
Tsis txhob shrugging lub xub pwg nyom; ua kom lub xub pwg nyom so, vam feem ntau ntawm cov leeg deltoids thiab trapezius
Tsis txhob dhau - koom nrog biceps; caj npab yuav tsum pab thaum sab nraub qaum dominates lub dag zog
Tiv thaiv lub luj tshib los ntawm kev poob hauv qab dab teg, vim qhov no txo cov leeg nqaij
Haum rau
✅ Cov tib neeg nrhiav kev ntxiv dag zog lub xub pwg nyom (txhim kho lub xub pwg dav)
✅ Cov neeg mob ntshav qab zib xav tau kev txhim kho lub zog nraub qaum
✅ Lwm txoj hauv kev barbell lossis dumbbell kab, haum rau kev ua haujlwm hauv tsev lossis khoom siv -ib puag ncig pub dawb Advanced Challenge: Siv cov hlua tiv thaiv kom muaj zog lossis nce ib zaug - lub sijhawm tuav (3-5 vib nas this) txhawm rau txhim kho cov leeg nqaij!
Cim npe nrov: Resistance Band rau txiv neej, Tuam Tshoj Resistance Band rau txiv neej manufacturers, lwm tus neeg, Hoobkas
