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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, Teres Major, Trapezius Lower Fibers
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Ukuxhumana kwe Kokani mmwamba

Mapull-ups ndi masewera olimbitsa thupi apamwamba kwambiri omwe amayang'ana kwambiri minofu kumbuyo kwanu, mapewa, ndi mikono, komanso kumachita pakati panu. Ndioyenera kwa aliyense amene akufuna kuwonjezera mphamvu zakumtunda kwa thupi, kuwongolera matanthauzidwe a minofu, kapena kukulitsa mulingo wawo wonse wachitetezo. Mwa kuphatikiza zokoka muzochita zanu zolimbitsa thupi, mutha kulimbikitsa mphamvu zanu zogwirira ntchito, kuwongolera magwiridwe antchito anu, komanso kukulitsa kaimidwe kanu ndi kuwongolera thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kokani mmwamba

  • Kokani thupi lanu mmwamba pofinya mapewa anu palimodzi ndikusunga zigono zanu pafupi ndi thupi lanu mpaka chibwano chanu chitatha.
  • Onetsetsani kuti pachimake chanu chikugwira ntchito ndipo thupi lanu silikuyenda mmbuyo ndi mtsogolo panthawi yosuntha.
  • Gwirani malo pamwamba kwa kamphindi, kenaka muchepetse thupi lanu pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezani zolimbitsa thupi kuti mupeze kuchuluka kwa seti zomwe mukufuna ndikubwereza.

Izinto zokwenza Kokani mmwamba

  • **Gwiritsani Ntchito Pakatikati Mwanu**: Kuti mukoke bwino, muyenera kugwirizanitsa minofu yanu yayikulu. Izi zimathandiza kukhazikika thupi lanu ndikupewa kugwedezeka kosafunikira. Kulakwitsa kofala ndikungoyang'ana pamanja ndi kumbuyo, koma kukokera ndi masewera olimbitsa thupi athunthu ndipo kuchita pachimake chanu kudzakuthandizani kuti muzichita bwino.
  • **Osathamangira **: Ndikofunikira kuchita kukoka pang'onopang'ono komanso molamulirika. Izi zimatsimikizira kuti

Kokani mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kokani mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi, koma zimakhala zovuta chifukwa zimafuna mphamvu zapamwamba za thupi. Nawa maupangiri ochepa kwa oyamba kumene: 1. Yambani ndi Zothandizira Zothandizira: Gwiritsani ntchito gulu lotsutsa kapena makina othandizira kukoka kumalo ochitira masewera olimbitsa thupi kuti muthandize kukweza thupi lanu. 2. Zokoka Zoipa: Lumphani kapena gwiritsani ntchito sitepe kuti mukweze chibwano chanu pamwamba pa bala, kenako dzichepetseni pang'onopang'ono. 3. Mizere Yokhotakhota: Ntchitoyi imagwiritsa ntchito minofu yomweyi koma imakulolani kuti mukhale pafupi ndi pansi. 4. Limbitsani minofu yanu: Yesetsani kulimbikitsa msana wanu, mapewa, ndi minofu ya mkono ndi masewera ena monga mizere yodumphadumpha kapena ma curls a bicep. 5. Kupita Pang'onopang'ono: Pang'onopang'ono yesetsani kuchita zokopa zambiri pakapita nthawi. Osathamanga, chifukwa ndikofunikira kukhalabe ndi mawonekedwe oyenera kuti mupewe kuvulala. Kumbukirani, ndikofunikira nthawi zonse kutenthetsa musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake. Kufunsana ndi katswiri wolimbitsa thupi kungakhale kopindulitsa kuonetsetsa kuti mukuchita

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kokani mmwamba?

  • Wide-Grip Pull-Up ndikusintha kokoka komwe manja anu amayikidwa mokulirapo kuposa m'lifupi mwamapewa, ndikugogomezera kwambiri minofu yam'mbuyo.
  • Neutral-Grip Pull-Up imaphatikizapo kugwira bala ndi manja anu kuyang'anizana, zomwe zingachepetse kupsinjika pamanja ndi mapewa.
  • Commando Pull-Up ndikusintha komwe mumagwira bala ndi manja onse awiri moyang'ana mbali zina ndikukokera mutu wanu mbali zonse za bala, kulunjika magulu osiyanasiyana a minofu.
  • The L-Sit Pull-Up ndikusintha kokoka komwe mumagwira miyendo yanu mofananiza pansi pamalo pomwe mukukoka, komwe kumakhudza pachimake komanso kumtunda kwanu.

Izinto zokufunda ezishisa ezivumelekile Kokani mmwamba?

  • Kukankha kumathandizira kukoka mmwamba pogwiritsa ntchito magulu otsutsana a minofu; pamene zokoka zimayang'ana msana wanu ndi biceps, kukankhira kumagwira ntchito pachifuwa, mapewa, ndi triceps, motero kuonetsetsa kuti thupi lanu likhale loyenera.
  • Lat pulldowns ndi ofanana ndi kukoka-ups kuti amayang'ana minofu yomweyo - latissimus dorsi kapena 'lats' - koma akhoza kuchitidwa pa kulemera kopepuka, kuthandiza kumanga mphamvu ndi chipiriro mu minofu iyi, ndipo motero kupititsa patsogolo kukoka kwanu. ntchito.

Amaxabiso angamahlekwane kanye Kokani mmwamba

  • Zolimbitsa thupi kumbuyo
  • Kokani zolimbitsa thupi
  • Kulimbitsa thupi kunyumba kwa msana
  • Zochita zolimbitsa thupi
  • Zolimbitsa thupi zapamwamba
  • Zochita zolimbitsa thupi zakumbuyo
  • Kulimbitsa thupi popanda zida
  • Chizoloŵezi cholimbitsa thupi ndi zokoka
  • Kuphunzitsa mphamvu ndi kulemera kwa thupi
  • Kulimbitsa thupi kwa minofu yam'mbuyo