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Kokani-ndi Bondo Lopindika pakati pa Mipando

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kokani-ndi Bondo Lopindika pakati pa Mipando

The Pull-up with Bent Knee pakati pa Mipando ndi masewera olimbitsa thupi ovuta omwe amayang'ana kwambiri minofu yam'mwamba, kuphatikizapo kumbuyo, mikono, ndi mapewa. Ndioyenera kwa anthu omwe ali pamlingo wapakati mpaka wapamwamba kwambiri omwe akufunafuna njira yolimbikitsira thupi lawo lapamwamba popanda kufunikira kwa zida zochitira masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi sikumangowonjezera mphamvu ndi kupirira kwa minofu, komanso kumapangitsa kuti thupi likhale lokhazikika komanso logwirizana, zomwe zimapangitsa kuti zikhale njira yabwino kwambiri kwa iwo omwe akufuna kukhala ndi chizoloŵezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kokani-ndi Bondo Lopindika pakati pa Mipando

  • Imani pakati pa mipando ndikugwira kumbuyo kapena mipando ya mipando ndi dzanja lililonse, kuonetsetsa kuti kugwira kwanu kuli kolimba komanso kotetezeka.
  • Pang'onopang'ono kwezani thupi lanu pansi pokweza manja ndi mapewa anu, ndikuweramitsa mawondo anu pamtunda wa digirii 90 pamene mukukwera.
  • Gwirani izi kwa masekondi pang'ono, mukumva kugwedezeka kwa thupi lanu lakumtunda ndi minofu yapakati.
  • Pang'onopang'ono tsitsani thupi lanu kuti libwerere kumalo oyambira, kusunga mawondo anu, kenaka bwerezani zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Kokani-ndi Bondo Lopindika pakati pa Mipando

  • Maonekedwe Oyenera: Yambani ndikugwira nsonga za mipando ndi manja anu kuyang'ana kutali ndi inu. Phimbani mawondo anu pamtunda wa digirii 90 ndikuwoloka akakolo anu. Gwiritsani ntchito mphamvu zanu zakumtunda kuti mudzikweze mpaka chibwano chanu chili pamwamba pamipando. Pewani kugwiritsa ntchito mphamvu kapena kugwedeza thupi lanu kuti mudzikweze; ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Mayendedwe Oyendetsedwa: Dzichepetseni pansi pang'onopang'ono komanso mowongolera mpaka manja anu atatambasulidwa. Pewani kutsika mwachangu, chifukwa izi zitha kusokoneza minofu ndi mafupa.
  • Njira Yopumira: Pumirani mukamatsitsa ndikupumira pomwe mukudzikweza. Izi zimathandiza kusunga

Kokani-ndi Bondo Lopindika pakati pa Mipando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kokani-ndi Bondo Lopindika pakati pa Mipando?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Pull-up ndi Bent Knee pakati pa Mipando, koma ayenera kusamala kuti asavulale. Zochita izi zimafuna mphamvu zambiri za thupi, kotero zingakhale zovuta kwa anthu omwe angoyamba kumene kuphunzitsidwa mphamvu. Ndikofunikira kugwiritsa ntchito mawonekedwe oyenera ndikuwonjezera mphamvu pang'onopang'ono. Ngati ndizovuta kwambiri, atha kuyamba ndi masewera olimbitsa thupi osavuta kuti amange mphamvu zakumtunda kwa thupi lawo, monga kukankha kapena kukoka kothandizira. Ndibwinonso kukhala ndi spotter kapena mphunzitsi, makamaka kwa oyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kokani-ndi Bondo Lopindika pakati pa Mipando?

  • Mzere Wopindika Pakati pa Mipando: M'malo modzikweza, mumadziyika pansi pamipando ndikukokera thupi lanu molunjika pamipando yosiyanasiyana.
  • Kukoka Mkono Umodzi Pakati pa Mipando: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi pogwiritsa ntchito mkono umodzi wokha, kuonjezera kwambiri vuto ndikuyang'ana mphamvu imodzi.
  • L-Sit Pull-up pakati pa Mipando: Pakusiyana uku, mumayika miyendo yanu mu mawonekedwe a "L" kutsogolo kwanu pamene mukukoka, zomwe zimawonjezera vuto linalake lapakati ndi chiuno.
  • Wide Grip Kukokera Pakati pa Mipando: Poyika manja anu motalikirana pamipando, mutha kulunjika minofu yosiyanasiyana kumbuyo kwanu ndi mapewa.

Izinto zokufunda ezishisa ezivumelekile Kokani-ndi Bondo Lopindika pakati pa Mipando?

  • Dips : Zochita izi zimagwiritsanso ntchito kulemera kwa thupi kuti zitheke, monga kukoka, koma makamaka zimayang'ana pa triceps ndi minofu ya pachifuwa, zomwe zimagwirizana ndi kukokera kumbuyo ndi biceps.
  • Mapulani: Mapulani amagwiritsa ntchito minofu yomwe imagwira ntchito panthawi yokoka kuti ikhale yokhazikika, motero, kulimbikitsa minofu imeneyi kungathandize kuti ntchito zonse zitheke komanso kupirira panthawi yokoka.

Amaxabiso angamahlekwane kanye Kokani-ndi Bondo Lopindika pakati pa Mipando

  • Zolimbitsa thupi kumbuyo
  • Mabondo opindika amakoka
  • Kukokera mipando
  • Kulimbitsa thupi kunyumba kwa msana
  • Zosiyanasiyana zokopa
  • Zochita zolimbitsa kumbuyo
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Mpando zolimbitsa thupi chapamwamba thupi
  • Mpando wopindika wa mawondo amakoka
  • Zochita zokoka za DIY