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Atakhala Chikoka pakati pa Mipando

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Atakhala Chikoka pakati pa Mipando

The Seated Pull-up between Mipando ndi ntchito yomanga mphamvu yomwe imayang'ana kumtunda kwa thupi, makamaka kumbuyo, mikono, ndi mapewa. Ndikoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, ndi njira ina yabwino kwa iwo omwe sangakhale ndi malo ochitira masewera olimbitsa thupi kapena kukoka mmwamba. Zochita izi sizimangowonjezera kamvekedwe ka minofu ndi mphamvu, komanso zimathandizira kaimidwe komanso zimathandizira kuchepetsa ululu wammbuyo, ndikupangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kuchita masewera olimbitsa thupi kunyumba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Chikoka pakati pa Mipando

  • Khalani pansi pakati pa mipando, ikani manja anu pamipando ndi zala zanu zikuyang'ana kutsogolo ndikukweza miyendo yanu patsogolo panu.
  • Kankhirani pansi pamipando, kukweza thupi lanu pansi potambasula manja anu ndikuwongolera thupi lanu ngati thabwa.
  • Pang'onopang'ono tsitsani thupi lanu pansi poweramitsa manja anu, kuwonetsetsa kuwongolera kutsika m'malo mongogwera pansi.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, nthawi zonse kusunga kayendetsedwe koyendetsedwa ndi mawonekedwe oyenera.

Izinto zokwenza Atakhala Chikoka pakati pa Mipando

  • **Mawonekedwe Oyenera**: Yambani ndikukhala pansi pakati pa mipando, kugwira kapamwamba ndikugwira mopitirira muyeso. Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi mapewa m'lifupi mwake. Sungani mapazi anu pansi ndipo mawondo anu apinda. Dzikokereni mmwamba mwa kufinya mapewa anu pamodzi ndikuyendetsa zigongono zanu pansi ndi kumbuyo. Pewani cholakwika chofala chogwiritsa ntchito thupi lanu lakumunsi kapena kuthamanga kuti muthandizire kukweza.
  • **Mayendedwe Olamuliridwa**: Onetsetsani kuti mayendedwe anu akuchedwa komanso amawongoleredwa, ponse mukamadzikoka ndikudzitsitsa pansi. Pewani kutsika msanga mukangodzikweza mmwamba, chifukwa izi zitha kuvulaza.
  • **Njira Yopumira**: Pumirani momwemo

Atakhala Chikoka pakati pa Mipando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Chikoka pakati pa Mipando?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Pull-up pakati pa Mipando. Komabe, ndikofunikira kuti muyambe ndi kuwala kowala ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Onetsetsani kuti mipando yomwe mukugwiritsa ntchito ndi yolimba komanso yosasunthika kuti mupewe ngozi iliyonse. Ngati mukumva kupweteka kapena kusapeza bwino, siyani masewerawa nthawi yomweyo ndipo funsani wophunzitsa kapena wothandizila thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Chikoka pakati pa Mipando?

  • Mizere ya Thupi Lotembenuzidwa pogwiritsa ntchito Smith Machine: Posintha kutalika kwa bar pa Smith Machine, mukhoza kuchita zofanana ndi zomwe mukukhala pansi, kukokera chifuwa chanu ku bar kuchokera pa malo a supine.
  • Mizere ya TRX: Pogwiritsa ntchito zingwe za TRX, mutha kutsanzira mayendedwe akukhala pansi ndikukweza mapazi anu pansi ndi thupi lanu pamakona.
  • Seated Lat Pull-downs: Mofanana ndi zokoka zokhala pansi, mungagwiritse ntchito makina opangira masewera olimbitsa thupi kuti mugwirizane ndi magulu a minofu omwewo.
  • Kukokera Pakhomo: Pogwiritsa ntchito chitseko cholimba ndi chokokera, mutha kuchita zosiyana siyana zokoka, kaya ndi mapazi anu pansi kuti muthandizidwe kapena kukwezedwa kuti muwonjezere zovuta.

Izinto zokufunda ezishisa ezivumelekile Atakhala Chikoka pakati pa Mipando?

  • Mizere Yopindika: Zochita izi zimayang'ana magulu a minofu omwewo monga Seated Pull-ups pakati pa Mipando, yomwe ndi kumbuyo ndi biceps, koma kuchokera kumbali ina, kulimbikitsa kukula kwa minofu ndi mphamvu.
  • Seated Dips : Zochitazi zimakwaniritsa Kukoka Pakatikati Pakati pa Mipando poyang'ana pa triceps ndi mapewa, omwe ndi minofu yachiwiri yomwe imagwira ntchito panthawi yokoka, zomwe zimathandiza kupititsa patsogolo mphamvu zam'mwamba ndi kukhazikika kwa thupi lonse.

Amaxabiso angamahlekwane kanye Atakhala Chikoka pakati pa Mipando

  • Kulemera kwa thupi kumbuyo kuchita masewera olimbitsa thupi
  • Mpando wokhala kukoka-mmwamba
  • Kulimbitsa thupi kunyumba kwa msana
  • Palibe-zida mmbuyo ntchito
  • Atakhala pansi kukoka-mmwamba njira
  • Zochita zolimbitsa kumbuyo
  • Kukoka kulemera kwa thupi
  • Mpando zolimbitsa thupi kwa kumbuyo
  • Back minofu kulimbitsa thupi kunyumba
  • Kulimbitsa thupi m'nyumba ndi mipando