Kokani-mmwamba
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Kokani-mmwamba
The Pull-up ndi ntchito yabwino kwambiri yolimbitsa thupi yomwe imalimbikitsa ndikulimbitsa thupi lakumtunda, kuphatikiza minofu yamsana, mikono, ndi mapewa. Ndi yoyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri chifukwa cha mphamvu zomwe zimafunikira kuti munthu akweze thupi lake. Anthu angafune kuchita zokoka chifukwa sikuti amangowonjezera mphamvu zam'mwamba, komanso amalimbitsa mphamvu yogwira, kaimidwe, komanso kuwongolera thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kokani-mmwamba
- Kokani mapewa anu pansi ndi kumbuyo, pindani miyendo yanu pa bondo ngati kuli kofunikira, ndikuwoloka mapewa anu kumbuyo kwanu.
- Ndi pachimake chanu, dzikokereni mpaka chibwano chanu chili pamwamba pa bar, kusunga zigono zanu pafupi ndi thupi lanu ndipo musalole kuti zituluke.
- Gwirani malowo kwa kamphindi pamwamba, kuonetsetsa kuti chibwano chanu chili pamwamba pa bala ndipo chifuwa chanu chili pafupi nacho.
- Dzichepetseni pang'onopang'ono mpaka manja anu atambasulidwe kachiwiri, kenaka bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Kokani-mmwamba
- **Gwiritsani Ntchito Pakatikati Mwanu**: Kulakwitsa kwina kofala sikukuphatikiza pachimake chanu. Musanayambe kudzikoka nokha, onetsetsani kuti mukugwirizanitsa minofu yanu yapakati. Izi zidzakuthandizani kukhazikika thupi lanu ndikupewa kugwedezeka, zomwe zingayambitse kuvulala. Zimathandizanso kuyang'ana ntchito pa minofu yanu yam'mwamba ya thupi, kukupatsani masewera olimbitsa thupi.
- **Pewani Kugwiritsa Ntchito Momentum**: Ndikofunikira kupewa chiyeso chogwiritsa ntchito mphamvu kuti mudzuke. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala. M'malo mwake, yang'anani pakugwiritsa ntchito mphamvu zanu zakumtunda kuti mukweze nokha ndikudzitsitsa pansi molamulidwa.
Kokani-mmwamba Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kokani-mmwamba?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi, koma zingakhale zovuta poyamba chifukwa zimafuna mphamvu zambiri za thupi. Ngati woyambitsa akupeza zovuta kukokera zonse, akhoza kuyamba ndi kukoka kothandizira pogwiritsa ntchito bandi kapena makina othandizira kukoka. Zochita zina zomwe zingathandize kulimbikitsa mphamvu zokoka zikuphatikizapo kukankha, kupindika mizere, ndi bicep curls. Ndikofunika kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe kuti musavulale.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kokani-mmwamba?
- Wide-Grip Pull-Ups: Kusinthaku kumaphatikizapo kugwira bala ndi manja anu otalikirana kuposa m'lifupi mwake mapewa.
- Neutral-Grip Pull-Ups: Mukusintha uku, mumagwira bala ndi manja anu kuyang'anizana.
- Commando Pull-Ups: Pazochitazi, mumagwira bala ndi dzanja limodzi kuyang'ana kutsogolo ndi lina kumbuyo, kwinaku mumadzikoka mosinthana mbali iliyonse.
- Kukoka Zolemera: Kusiyanasiyana kumeneku kumaphatikizapo kukoka wokhazikika ndi kulemera kwina komwe kumangiriridwa ndi thupi lanu kuti muwonjezere kukana.
Izinto zokufunda ezishisa ezivumelekile Kokani-mmwamba?
- Mizere Yopindika: Ntchitoyi imayang'ananso minofu yam'mbuyo, makamaka latissimus dorsi ndi rhomboids, ndipo imathandizira kukoka kwa minofu pogwiritsa ntchito minofuyi kuchokera kumbali ina, kuthandiza kumanga mphamvu zonse ndi kukhazikika.
- Push-ups: Pamene makamaka akugwira ntchito pachifuwa ndi triceps, kukankhira kumapangitsanso minofu yapakati ndi yam'mbuyo, yomwe imapangitsa kuti pakhale kutsutsana ndi kukoka ndikuwonetsetsa kulimbitsa thupi kwapamwamba.
Amaxabiso angamahlekwane kanye Kokani-mmwamba
- Zolimbitsa thupi kumbuyo
- Zolimbitsa thupi zolimbitsa thupi
- Kuphunzitsa mphamvu za thupi lapamwamba
- Zolimbitsa thupi zobwerera kunyumba
- Palibe-zida mmbuyo ntchito
- Maphunziro amphamvu ndi zokoka
- Zochita zokoka kumbuyo
- Chizoloŵezi chokoka kulemera kwa thupi
- Zochita zomanga minofu yakumbuyo
- Chizoloŵezi cholimbitsa thupi ndi zokoka