Thumbnail for the video of exercise: Brachialis Kukokera mmwamba

Brachialis Kukokera mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoBrachialis, Brachioradialis
Amashwa eqhaphoBiceps Brachii, Levator Scapulae, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Brachialis Kukokera mmwamba

The Brachialis Pull-up ndi masewera olimbitsa thupi apamwamba kwambiri omwe amayang'ana kwambiri minofu ya brachialis, zomwe zimathandiza kuti manja amphamvu, odziwika bwino. Seweroli ndilabwino kwa okonda zolimbitsa thupi amisinkhu yonse, makamaka omwe akufuna kulimbitsa mphamvu ya mkono wawo ndikuwongolera momwe amakoka. Anthu angafune kuphatikiza ma Brachialis Pull-ups m'chizoloŵezi chawo osati chifukwa cha mapindu ake omanga minofu, komanso chifukwa cha ntchito yake yopititsa patsogolo mphamvu zogwirira ndi kupititsa patsogolo kukhazikika kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Brachialis Kukokera mmwamba

  • Kokani thupi lanu m'mwamba, poyang'ana kugwiritsa ntchito minofu yanu ya brachialis (yomwe ili pamwamba pa mkono, pakati pa bicep ndi tricep) kuti muyendetse, kusunga zigono zanu pafupi ndi thupi lanu.
  • Pitirizani kudzikweza mpaka chibwano chanu chili pamwamba pa bar, kuonetsetsa kuti simukugwiritsa ntchito msana kapena mapewa anu kuti muthandizire kuyenda.
  • Gwirani malo pamwamba kwa kamphindi kakang'ono kuti muwonjezere kupsinjika kwa minofu, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira.
  • Bweretsani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Brachialis Kukokera mmwamba

  • Kuyenda Koyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kuti mudzuke. M'malo mwake, yang'anani pamayendedwe olamulidwa, osasunthika. Dzikokereni mmwamba mpaka chibwano chanu chili pamwamba pa bala, kenako dzichepetseni pang'onopang'ono. Kusuntha koyendetsedwa kumeneku sikungotsimikizira chitetezo komanso kumapangitsanso kupanikizika kwambiri pa minofu ya brachialis, zomwe zimapangitsa kuti pakhale zotsatira zabwino.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana panthawi yolimbitsa thupi. Yambani ndi kutambasula manja anu pansi pa kayendetsedwe kake ndikudzikoka mpaka chibwano chanu chili pamwamba pa bar. Pewani kulakwitsa kwa reps pang'ono, monga izi

Brachialis Kukokera mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Brachialis Kukokera mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Brachialis Pull-up, koma zingakhale zovuta chifukwa zimafuna mphamvu zambiri za thupi. Imayang'ana minofu ya brachialis yomwe ili pansi pa biceps. Ndikofunika nthawi zonse kuyamba ndi masewera olimbitsa thupi omwe amagwirizana ndi msinkhu wanu. Oyamba kumene angafunikire kuyamba ndi kukoka kothandizira kapena kukoka koyipa ndipo pang'onopang'ono agwire njira yawo kuti akoke mokwanira. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Kufunsana ndi mphunzitsi wolimbitsa thupi kapena katswiri kungakhale kopindulitsa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Brachialis Kukokera mmwamba?

  • Wide-Grip Brachialis Kukokera-mmwamba: Poyika manja anu motalikirana pa bar, mutha kugwirizanitsa minofu ya brachialis ndi minofu yayikulu yam'mbuyo mogwira mtima.
  • Underhand Brachialis Kukokera mmwamba: Kumadziwikanso kuti chibwano-ups, kusiyana kumeneku kumakhudza kugwira kampando ndi manja anu kuyang'ana kwa inu, zomwe zimayang'ana brachialis ndi biceps kwambiri.
  • Kulemera kwa Brachialis Kukoka: Baibuloli limaphatikizapo kugwiritsa ntchito lamba wolemera kapena kukhala ndi dumbbell pakati pa mapazi anu, zomwe zimawonjezera kukana ndikupangitsa kuti ntchitoyo ikhale yovuta kwambiri.
  • Kukoka kwa mkono umodzi wa Brachialis: Kusintha kwapamwamba kumeneku kumaphatikizapo kukoka nokha pogwiritsa ntchito mkono umodzi wokha, zomwe zimawonjezera mphamvu ya masewera olimbitsa thupi ndikuwongolera minofu ya brachialis bwino.

Izinto zokufunda ezishisa ezivumelekile Brachialis Kukokera mmwamba?

  • Chin-ups: Ngakhale kuti izi makamaka zimayang'ana biceps ndi latissimus dorsi, zimagwiranso ntchito ndi brachialis ngati minofu yachiwiri, motero amagwira ntchito pamagulu a minofu omwewo monga Brachialis Pull-up ndikuthandizira kupititsa patsogolo mphamvu za thupi lanu.
  • Mizere Yotembenuzidwa : Zochita izi zimagwira ntchito mofanana ndi Brachialis Pull-up koma kuchokera kumbali ina, kupereka kulimbitsa thupi mokwanira kwa thupi lanu lakumtunda ndikuwongolera luso lanu lopanga kukoka.

Amaxabiso angamahlekwane kanye Brachialis Kukokera mmwamba

  • Brachialis Pull-up Workout
  • Zochita zolimbitsa thupi m'manja
  • Zokoka mmwamba zolimbitsa manja
  • Kulimbitsa minofu ya Brachialis
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Kulimbitsa Brachialis ndi zokoka
  • Zochita zokoka mmwamba zapamanja
  • Kuphunzitsa minofu ya Brachialis
  • Zochita zokokera thupi
  • Zolimbitsa thupi zapamwamba