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Gulu Lothandizira Kukokera Mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiNgoma
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Levator Scapulae, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Gulu Lothandizira Kukokera Mmwamba

The Band Assisted Pull-Up ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu ya kumbuyo, mapewa, ndi mikono, komanso ikugwira pakati. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene kapena omwe angavutike ndi zokoka zachikhalidwe, popeza gulu limapereka chithandizo chowonjezera ndikulola kuyenda kokwanira. Kuphatikizira masewerawa m'chizoloŵezi chanu kungathandize kupititsa patsogolo mphamvu za thupi, kupititsa patsogolo matanthauzo a minofu, ndi kulimbitsa thupi lonse, zomwe zimapangitsa kuti zikhale zowonjezera pamagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu Lothandizira Kukokera Mmwamba

  • Ikani phazi limodzi kapena bondo (malingana ndi kutalika kwa gululo ndi chitonthozo chanu) muzitsulo za gulu lotsutsa, kuti lipereke chithandizo ndi chithandizo pamene mukukoka.
  • Gwirani chingwe chokokera ndi manja onse awiri, kuwayika motalikirana ndi mapewa ndikuwonetsetsa kuti manja anu akuyang'ana kutali ndi inu.
  • Yambani kuchita masewera olimbitsa thupi pokokera thupi lanu m'mwamba mpaka chibwano chanu chitatha, ndikusunga zigono zanu pafupi ndi thupi lanu ndikuwongolera kuti musagwedezeke.
  • Dzichepetseni pansi mowongolera mpaka manja anu atatambasula, ndikumaliza kubwereza kumodzi kwa gulu lothandizira kukokera. Bwerezani njirayi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Gulu Lothandizira Kukokera Mmwamba

  • **Mawonekedwe Oyenera:** Sungani mawonekedwe olondola nthawi yonse yochita masewera olimbitsa thupi. Yambani ndi manja anu motambasuka, manja anu motalikirana ndi mapewa pa bar, ndipo thupi lanu molunjika. Dzikokereni mmwamba mpaka chibwano chanu chili pamwamba pa bar, kenako dzichepetseni pansi mowongolera. Pewani zolakwika zomwe zimachitika nthawi zambiri monga kugwiritsa ntchito miyendo yanu kudzimenya kapena kudzikweza mmwamba, kapena kusadzikweza mmwamba mokwanira.
  • **Kuyenda Koyendetsedwa:** Pewani chiyeso chogwiritsa ntchito mphamvu kuti mudzuke. Izi zitha kubweretsa mawonekedwe olakwika komanso kuvulala komwe kungachitike. M'malo mwake, ganizirani kugwiritsa ntchito minofu yanu kuti mukweze thupi lanu molamulidwa. Izi zidzateronso

Gulu Lothandizira Kukokera Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu Lothandizira Kukokera Mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Assisted Pull-Up. M'malo mwake, ndi njira yabwino kwambiri yolimbikitsira ndikulimbikira kuchita zokoka osathandizidwa. Gululo limathandiza pochotsa zolemetsa zina m'manja mwanu ndi kumbuyo, zomwe zimapangitsa kuti kukokerako kutheke. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti mupewe kuvulala. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu Lothandizira Kukokera Mmwamba?

  • Wide-Grip Band Assisted Pull-Up: Kusiyana kumeneku kumayang'ana minofu ya kumtunda ndi mapewa, ndi gulu lomwe limapereka chithandizo pamene mukukoka thupi lanu ndikugwira kwakukulu.
  • Close-Grip Band Assisted Pull-Up: Kusiyanaku kumayang'ana minofu ya mikono ndi kubwerera m'njira ina, ndi gulu lomwe limapereka chithandizo pamene mukukoka thupi lanu ndikugwira pafupi.
  • Underhand Band Assisted Pull-Up: Kusiyana kumeneku, komwe kumadziwikanso kuti chibwano-mmwamba, kumayang'ana ma biceps kwambiri, ndi gulu lomwe limapereka chithandizo pamene mukukoka thupi lanu ndikugwira pansi.
  • Negative Band Assisted Pull-Up: Kusiyanaku kumayang'ana kwambiri gawo la kayendetsedwe ka kayendetsedwe kake, ndi gulu lothandizira pamene mukutsitsa thupi lanu pang'onopang'ono kuchokera pamwamba.

Izinto zokufunda ezishisa ezivumelekile Gulu Lothandizira Kukokera Mmwamba?

  • Mizere Yotembenuzidwa: Poloza kumbuyo, ma biceps, ndi pakati, mizere yokhotakhota imathandizira kukonza mphamvu zanu zonse zokoka ndi kuwongolera thupi, zomwe ndizofunikira kuti muzikoka bwino.
  • Zopachika Zakufa: Zochita izi zimathandiza kulimbitsa mphamvu yogwira komanso kukhazikika kwa mapewa, zomwe ndizofunikira kuti mukhalebe ndi mawonekedwe oyenera komanso kupewa kuvulala panthawi yomwe gulu lothandizira kukoka.

Amaxabiso angamahlekwane kanye Gulu Lothandizira Kukokera Mmwamba

  • Kulimbitsa thupi kwa Band Assisted Pull-Up
  • Zochita zolimbitsa kumbuyo ndi gulu
  • Resistance band kukoka mmwamba
  • Kulimbitsa thupi mothandizidwa ndi band
  • Kugwiritsa ntchito ma band pokoka
  • Chizoloŵezi chokokera bandesi yolimbitsa thupi
  • Kokani-Pamwamba ndi thandizo la gulu
  • Resistance band exercises for back
  • Kulimbitsa thupi kwa minofu yakumbuyo ndi gulu
  • Maphunziro amakoka ndi magulu otsutsa.