Thumbnail for the video of exercise: Archer Kokani mmwamba

Archer Kokani mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Archer Kokani mmwamba

The Archer Pull Up ndi masewera olimbitsa thupi apamwamba omwe amalunjika kumbuyo, mapewa, ndi minofu ya mkono, kupereka kulimbitsa thupi kwambiri kuposa kukoka kwachikhalidwe. Ndizoyenera kwa okonda masewera olimbitsa thupi komanso othamanga omwe akufuna kutsutsa mphamvu zawo komanso kupirira kwamphamvu. Kuchita masewera olimbitsa thupi kungathandize kutanthauzira minofu, kulimbitsa mphamvu za thupi lonse, ndikuthandizira kuti mukhale ndi kaimidwe bwino komanso kugwirizanitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Archer Kokani mmwamba

  • Kokani thupi lanu ku bar, kwinaku mukutambasulira mkono umodzi kumbali molunjika, kutengera zomwe woponya mivi amakoka chingwe cha uta. Ili ndi gawo la 'woponya mivi' pazochitikazo.
  • Gwirani malo pamwamba kwa kamphindi, kenaka muchepetse thupi lanu pang'onopang'ono mpaka pomwe munayambira, ndikusunga mkono wanu wowongoka.
  • Bwerezani masewerowa koma sinthani ku mkono wina kuti musunthe 'woponya mivi'.
  • Pitirizani kusinthana pakati pa mikono yonse kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Archer Kokani mmwamba

  • **Fomu Yolondola**: Fomu yolondola ndiyofunikira kuti muthe kuchita bwino za Archer Pull. Yambani popachika pa bala ndi manja anu otalikirapo kuposa mapewa-m'lifupi mwake. Dzikokereni mmwamba molunjika ku dzanja limodzi kwinaku mukuwongoka dzanja linalo, kenako dzichepetseni ndikubwereza mbali inayo. Onetsetsani kuti thupi lanu likhale lolunjika momwe mungathere panthawi yonseyi. Kulakwitsa kofala ndiko kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke, zomwe zingayambitse kuvulala ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
  • **Njira Yopumira**: Kupumira moyenera panthawi yolimbitsa thupi kumatha kupititsa patsogolo magwiridwe antchito anu komanso mphamvu zanu. Pumani mpweya uku mukudzitsitsa

Archer Kokani mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Archer Kokani mmwamba?

Inde, oyamba kumene atha kuyesa kuchita masewera olimbitsa thupi a Archer Pull, koma ndikofunikira kudziwa kuti ndi njira yotsogola kwambiri yokoka. Zimafunika mphamvu zambiri zakumtunda, makamaka kumbuyo ndi mikono. Ngati ndinu woyamba, tikulimbikitsidwa kuti muyambe ndi kukoka koyambira ndikupita patsogolo pang'onopang'ono kumitundu yovuta monga Archer Pull up. Nthawi zonse kumbukirani kumvetsera thupi lanu ndipo musapitirire malire anu kuti mupewe kuvulala. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi yemwe akukutsogolerani munjirayi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Archer Kokani mmwamba?

  • Commando Kokani Mmwamba: Pakusiyana uku, mumayang'ana kutsogolo ndikudzikweza mmwamba pamene mukusuntha thupi lanu mbali ina, ndikugwira magulu osiyanasiyana a minofu.
  • Typewriter Kokani Mmwamba: Izi ndizofanana ndi Archer Pull Up koma zimaphatikizanso kuyenda kopingasa komwe mumadzikoka, kenako yendani mbali ina pamwamba musanadzichepetse.
  • Mixed Grip Pull Up: Kusiyanaku kumaphatikizapo dzanja limodzi loyang'ana kutsogolo ndi lina likuyang'ana kumbuyo, zomwe zimathandiza kugwira ntchito pamagulu osiyanasiyana a minofu kumtunda.
  • L-Sit Pull Up: Kusiyanaku kumaphatikizapo kunyamula miyendo yanu patsogolo panu mu mawonekedwe a 'L' pamene mumadzikweza, zomwe zimagwira ntchito pakati panu komanso thupi lanu lakumtunda.

Izinto zokufunda ezishisa ezivumelekile Archer Kokani mmwamba?

  • Wide Grip Pull Ups: Zochitazi zimakwaniritsanso Archer Pull Ups chifukwa zimayang'ana minofu yomweyi koma ndikugwira kwakukulu, zomwe zingathandize kupititsa patsogolo latissimus dorsi ndikuwonjezera mphamvu yokoka yonse.
  • Negative Pull Ups: Izi ndizopindulitsa monga zowonjezera za Archer Pull Ups pamene zimathandizira kumanga mphamvu zowonongeka zomwe zimafunikira pa gawo lotsika la kukoka, zomwe ndizofunikira kwambiri kuti ntchito zonse zitheke komanso luso mu Archer Pull Ups.

Amaxabiso angamahlekwane kanye Archer Kokani mmwamba

  • Maphunziro a Archer Kokani mmwamba
  • Zochita zolimbitsa thupi kumbuyo
  • Archer Pull up njira
  • Kulimbitsa thupi kunyumba kwa msana
  • No-zida mmbuyo ntchito
  • Zochita zolimbitsa kumbuyo
  • Bodyweight Archer Kokani mmwamba
  • Momwe mungachitire Archer Kokani mmwamba
  • Back minofu kulimbitsa thupi kunyumba
  • Kupititsa patsogolo minofu yakumbuyo ndi Archer Pull up