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Kuchulukitsa minofu

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Latissimus Dorsi, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii
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Ukuxhumana kwe Kuchulukitsa minofu

The Muscle-up ndi ntchito yovuta ya thupi lonse yomwe imapangitsa kuti thupi likhale lamphamvu, kukhazikika kwapakati, ndi kulimba mtima pogwirizanitsa magulu angapo a minofu, kuphatikizapo mapewa, msana, mikono, ndi pachimake. Ndizopindulitsa makamaka kwa othamanga, ochita masewera olimbitsa thupi, kapena okonda masewera olimbitsa thupi omwe akufuna kuphunzitsidwa mwamphamvu komanso kuwongolera thupi. Mwa kuphatikizira ma Muscle-ups muzochita zawo zolimbitsa thupi, anthu amatha kuwongolera magwiridwe antchito, kukulitsa minyewa ya minofu, ndikuwonjezera magwiridwe antchito awo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuchulukitsa minofu

  • Kokani thupi lanu m'mwamba poyendetsa zigono zanu m'chiuno mwanu, ndi cholinga chobweretsa chifuwa chanu ku bar, izi zimadziwika kuti kukoka-mmwamba.
  • Chifuwa chanu chikafika pa bar, sinthani mwamsanga manja anu kuchoka pa kukoka-mmwamba kupita kumalo otsekemera mwa kugubuduza manja anu pa bar, izi zimadziwika kuti gawo la kusintha.
  • Pamene manja anu ali pamwamba pa bar ndipo chifuwa chanu chiri pafupi nacho, kanikizani thupi lanu mmwamba mpaka manja anu atatambasula, iyi ndi gawo la dip.
  • Dzichepetseni kubwerera kumalo oyambira mwadongosolo ndikubwereza zolimbitsa thupi.

Izinto zokwenza Kuchulukitsa minofu

  • **Gwiritsani Ntchito Kugwira Monyenga:** Kugwiritsa ntchito molakwika (pamene dzanja laimirira pamwamba pa bala) kungapangitse kusintha kuchoka pa kukoka mpaka kuviika kukhala kosavuta. Kugwira uku kumakhala kovuta kuti tidziwe bwino ndipo kungakhale kovutirapo poyamba, koma nthawi zambiri kumakhala kofunikira kuti muthe kuchita bwino minofu.
  • **Pewani Kudumpha:** Kudumphadumpha, kapena kugwedezeka kuti mupite patsogolo, ndi kulakwitsa kofala. Zitha kubweretsa kuvulala kwa mapewa ndipo sizimalola kulimbitsa mphamvu zonse zolimbitsa thupi. M'malo mwake, yang'anani kugwiritsa ntchito mphamvu zanu zakumtunda kuti mukweze ndikutsitsa thupi lanu.
  • **Kudziwa Kukoka ndi Kuviika Choyamba:** Kukweza minofu ndiko kwenikweni

Kuchulukitsa minofu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuchulukitsa minofu?

Inde, oyamba kumene angaphunzire kuchita masewera olimbitsa thupi, koma ndikofunika kuzindikira kuti ndi kayendetsedwe kabwino kamene kamafuna mphamvu, makamaka kumtunda ndi pakati. Ndibwino kuti oyamba kumene ayambe ndi masewera olimbitsa thupi omwe amamanga maderawa poyamba, monga kukoka, kumiza, ndi kukankha. Akakhala kuti ali ndi mphamvu zokwanira, akhoza kuyamba kulimbitsa minofu pogwiritsa ntchito masewero olimbitsa thupi monga kuthandizira kulimbikitsa minofu kapena kupopera minofu. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti awatsogolere pochita izi kuti atsimikizire mawonekedwe abwino ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuchulukitsa minofu?

  • The Bar Muscle-up: Iyi ndi njira yokhazikika ya minofu yomwe imapangidwira pa bala yowongoka, yomwe imafuna mphamvu yapamwamba ya thupi ndi kugwirizana.
  • The Kipping Muscle-up: Kusinthaku kumaphatikizapo kugwiritsa ntchito kusuntha kuti mupange mphamvu, kupangitsa kusuntha kukhala kosavuta komanso kulola kubwereza zambiri.
  • The Strict Muscle-up: Uku ndikusintha kovutirapo komwe kulibe kugwedezeka kapena kulumpha komwe kumaloledwa, komwe kumafunikira mphamvu zenizeni kukoka ndikukankhira thupi lanu mmwamba ndi pamwamba pa bala.
  • The One-Arm Muscle-up: Uku ndikusintha kopitilira muyeso komwe kukweza minofu kumachitika pogwiritsa ntchito mkono umodzi wokha, womwe umafuna mphamvu zapadera komanso kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Kuchulukitsa minofu?

  • Dips ndi ntchito ina yowonjezera ya Minofu-ups pamene ikugwira ntchito pa triceps, chifuwa, ndi minofu ya mapewa, yomwe imafunika kuti pakhale kukankhira kwa Muscle-up.
  • Kutsekera konyenga kumakhalanso ntchito yothandiza yomwe imapangitsa kuti Mitsempha-mmwamba ikhale yogwira ntchito polimbitsa manja ndi manja, zomwe ndizofunikira pa gawo la kusintha kwa Muscle-up.

Amaxabiso angamahlekwane kanye Kuchulukitsa minofu

  • Zolimbitsa thupi kumbuyo
  • Kuchita masewera olimbitsa thupi
  • Kuphunzitsa mphamvu za thupi lapamwamba
  • Zochita za Calisthenics
  • Njira yowonjezera minofu
  • Chizoloŵezi cholimbitsa thupi
  • Back minofu chitukuko
  • Zolimbitsa thupi zapamwamba
  • Kalozera wamaphunziro okweza minofu
  • Kupititsa patsogolo mphamvu zammbuyo ndi minofu-ups