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Kokani-mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kokani-mmwamba

Zolimbitsa thupi za Pull-up ndizopindulitsa kwambiri zolimbitsa thupi zapamwamba zomwe zimayang'ana magulu angapo a minofu, kuphatikizapo kumbuyo, mikono, mapewa, ndi chifuwa, kupititsa patsogolo mphamvu ndi kupirira. Ndi masewera olimbitsa thupi abwino kwa aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, omwe ali ndi chidwi chopanga mphamvu zapamwamba za thupi ndikuwonjezera tanthauzo la minofu. Anthu angafune kuchita zokoka chifukwa sizimangowonjezera mphamvu za thupi lonse komanso kuwongolera kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kokani-mmwamba

  • Kokani thupi lanu mmwamba poyendetsa zigono zanu pansi, pitirizani kukoka mpaka chibwano chanu chili pamwamba pa bar, pamene thupi lanu likuwongoka ndi pakati.
  • Pamwamba pa kayendetsedwe kake, imirirani kwa sekondi imodzi, kenaka muchepetse thupi lanu pang'onopang'ono kubwerera kumalo oyambira, kusunga ulamuliro panthawi yonse yotsika.
  • Onetsetsani kuti manja anu atambasulidwa mokwanira musanayambe kubwerezanso.
  • Bwerezani ndondomekoyi kuti mubwereze chiwerengero chomwe mukufuna, ndikuonetsetsa kuti mukukhala bwino nthawi zonse.

Izinto zokwenza Kokani-mmwamba

  • ** Gwiritsani Ntchito Minofu Yoyenera **: Zokoka zimagwira makamaka minofu yanu yam'mbuyo, koma imathanso kugwirizanitsa manja ndi mapewa anu ngati mutachita bwino. Cholakwika chimodzi chofala ndikugwiritsa ntchito mphamvu zambiri za mkono komanso kusabwerera kokwanira. Yesetsani kuyang'ana pa kukokera zigongono pansi ndi kumbuyo, osati kudzikweza mmwamba ndi manja anu. Izi zidzathandiza kugwirizanitsa minofu yoyenera.
  • **Pewani Kipping**: Kudumphadumpha, kapena kugwiritsa ntchito kugwedezeka kuti muthandizire kudzikweza, ndi kulakwitsa kofala. Ngakhale izi zitha kukulolani kuchita zambiri zokoka, zimachepetsa mphamvu ya

Kokani-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kokani-mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi, koma amawapeza kukhala ovuta poyamba chifukwa kukoka kumafuna mphamvu zambiri za thupi. Oyamba kumene angayambe ndi kukoka kothandizira pogwiritsa ntchito gulu kapena makina othandizira kukoka omwe mumawapeza nthawi zambiri m'mabwalo ochitira masewera olimbitsa thupi. Chinthu chinanso chabwino choyambira ndikuchita kukoka koyipa komwe mumayambira pamwamba ndikutsitsa pang'onopang'ono. M’kupita kwa nthawi, mphamvu zikamakula, amatha kupita patsogolo n’kuyamba kuchita zokoka popanda thandizo. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kokani-mmwamba?

  • Wide-grip Pull-up ndi mtundu wina womwe manja amayikidwa mokulirapo kuposa m'lifupi mwake pamapewa, kuyang'ana pa lats akunja.
  • The Close-grip Pull-up imaphatikizapo kuyika manja anu moyandikana, zomwe zimayang'ana ma lats apansi ndi brachialis.
  • Kukokera kwa Commando kumachitika pogwira bala ndi manja moyandikana ndi zikhatho zoyang'ana mbali zosiyana, kugwiritsira ntchito minofu kuchokera kumakona osiyanasiyana.
  • The L-sit Pull-up ndikusintha kovutirapo komwe mumagwira miyendo yanu mofananiza pansi mu mawonekedwe a 'L' mukamakoka, kuyika pakati ndi kumunsi kwa thupi.

Izinto zokufunda ezishisa ezivumelekile Kokani-mmwamba?

  • Mizere Yotembenuzidwa: Mizere yokhotakhota imagwira ntchito kumbuyo, biceps, ndi kugwira, mofanana ndi kukoka, koma kuchokera kumbali ina, zomwe zingathandize kupititsa patsogolo mphamvu zanu zonse ndi kukhazikika pochita kukoka.
  • Ma Deadlifts: Ngakhale kuchita masewera olimbitsa thupi m'munsi ndi kumbuyo, kuphatikiziranso kumakhudzanso minofu yanu yam'manja ndi yam'manja, yomwe ndi yofunika kwambiri pokoka, zomwe zimapangitsa izi kukhala zolimbitsa thupi zowonjezera.

Amaxabiso angamahlekwane kanye Kokani-mmwamba

  • Kulemera kwa thupi kumbuyo kuchita masewera olimbitsa thupi
  • Zokokera kumbuyo zolimbikitsa
  • Zolimbitsa thupi zolimbitsa thupi
  • Kulimbitsa thupi kwapamwamba
  • Zolimbitsa thupi zobwerera kunyumba
  • Maphunziro a kukoka
  • Back minofu chitukuko ntchito
  • Kulimbitsa thupi popanda zida
  • Kulimbitsa msana ndi zokoka
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo.