Kokani mmwamba
Umakhi woMsebenzi
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Ukuxhumana kwe Kokani mmwamba
Kukoka ndi ntchito yapamwamba ya thupi yomwe imayang'ana makamaka minofu kumbuyo kwanu, mikono, ndi mapewa, kulimbikitsa mphamvu, kupirira, ndi kukula kwa minofu. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, zosintha zomwe zilipo kwa oyamba kumene komanso zovuta za othamanga apamwamba. Anthu angafune kuchita zokoka chifukwa ndizothandiza kwambiri pakukweza mphamvu zam'mwamba, kukulitsa thupi, komanso kumathandizira kukhala ndi thanzi labwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kokani mmwamba
- Ndikugwira mwamphamvu pa bar, kokerani mapewa anu pansi ndi kumbuyo, pindani miyendo yanu pa mawondo ngati kuli kofunikira, ndikudutsa m'mapazi anu.
- Gwirani pakati panu ndikukokerani thupi lanu mpaka chibwano chanu chili pamwamba pa bar ndikusunga zigono zanu pafupi ndi thupi lanu.
- Gwirani izi kwakanthawi, kuonetsetsa kuti chifuwa chanu chili pafupi kapena kukhudza bala.
- Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, tambasulani manja anu ndikuwongolera nthawi yonse yoyenda.
Izinto zokwenza Kokani mmwamba
- **Pewani Kugwiritsa Ntchito Momentum:** Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mudzuke. Izi zingayambitse kuvulala ndipo sizimagwirizanitsa minofu yanu mogwira mtima monga kayendetsedwe koyendetsedwa, kokhazikika. M'malo mogwedezeka kapena kuponya miyendo yanu, yang'anani kugwiritsa ntchito mphamvu zanu zakumtunda kuti mukweze nokha.
- ** Gwirizanitsani Pakatikati Panu:** Kulimbitsa minofu yanu yapakatikati ndikofunikira kuti mukhalebe okhazikika panthawi yokoka. Izi zithandizanso kupewa kugwedezeka kosafunikira ndikuwonetsetsa kuti thupi lanu likukwera mokhazikika.
- **Kuyenda Kwathunthu:** Kuti mupindule ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mokwanira.
Kokani mmwamba Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kokani mmwamba?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi, koma zingakhale zovuta chifukwa zimafuna mphamvu zapamwamba za thupi. Ngati woyambitsa akupeza zovuta, akhoza kuyamba ndi kukoka kothandizira pogwiritsa ntchito gulu lotsutsa kapena makina othandizira kukoka. Njira inanso ndikuyamba ndi masewera olimbitsa thupi osavuta monga kukankha-m'mwamba ndi matabwa kuti amange mphamvu zawo zam'mwamba asanayambe kukoka. Ndikofunikira nthawi zonse kukumbukira kuyamba pang'onopang'ono, kukhalabe ndi mawonekedwe oyenera, ndikuwonjezera pang'onopang'ono kuti mupewe kuvulala.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kokani mmwamba?
- Kukokera Kwambiri: Mwakusiyana uku, manja amayikidwa motalikirana kuposa mapewa kuti atsindike minofu yakumbuyo.
- Close-grip Pull-ups: Mtunduwu umafuna kuti manja akhale oyandikana, kuloza ma lats otsika ndi ma biceps.
- Commando Pull-ups: Izi zimaphatikizapo kugwira bala ndi manja oyandikirana ndi mbali zosinthasintha, zomwe zimagwira pachimake kwambiri.
- Kukokera Koyipa: Kusiyanaku kumayang'ana gawo lotsitsa la kayendetsedwe kake, kuthandiza kulimbikitsa mphamvu pamene kukokera kwathunthu kumakhala kovuta kwambiri.
Izinto zokufunda ezishisa ezivumelekile Kokani mmwamba?
- Mizere Yopindika: Zochitazi zimalimbitsa kumtunda kwa msana, lats, ndi biceps, zofanana ndi zokoka, komanso zimagwira m'munsi kumbuyo ndi pachimake, kupititsa patsogolo mphamvu zonse ndi kukhazikika kwa ntchito yabwino yokoka.
- Ma Deadlifts: Ngakhale makamaka kuchita masewera olimbitsa thupi m'munsi ndi kumbuyo, zofafaniza zimalimbikitsanso kugwira komanso minofu yam'mbuyo yam'mbuyo, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe oyenera komanso momwe mumakhalira panthawi yokoka.
Amaxabiso angamahlekwane kanye Kokani mmwamba
- Zolimbitsa thupi kumbuyo
- Kokani zolimbitsa thupi
- Kuphunzitsa mphamvu kwa msana
- Zolimbitsa thupi zobwerera kunyumba
- Back minofu chitukuko
- Kulimbitsa thupi kwapamwamba
- Bodyweight kukoka mmwamba
- Zochita zolimbitsa kumbuyo
- Kokani kalozera wamaphunziro
- Chizoloŵezi cholimbitsa thupi cha minofu yam'mbuyo