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Kudumpha Chikoka

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Gluteus Maximus, Hamstrings, Infraspinatus, Pectoralis Major Sternal Head, Quadriceps, Soleus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kudumpha Chikoka

The Jumping Pull-up ndi masewera olimbitsa thupi omwe amaphatikiza maphunziro amtima ndi kulimbitsa thupi kumtunda, makamaka kulunjika kumbuyo, mikono, ndi mapewa. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene omwe akuyesetsa kuchita zokoka zachikhalidwe, komanso ochita masewera olimbitsa thupi omwe akufunafuna kuwonjezera mwamphamvu kwambiri pazochitika zawo. Anthu angafune kuchita masewera olimbitsa thupi kuti azitha kulimbitsa thupi, kuwonjezera mphamvu zakumtunda, komanso kukulitsa luso lawo lochita kukoka.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kudumpha Chikoka

  • Lumphani ndikugwira chingwecho ndi manja onse awiri, manja anu akuyang'ana kutali ndi inu, ndi manja anu motalikirana ndi mapewa.
  • Gwiritsani ntchito kuthamanga kuchokera pakulumpha kwanu kuti mukokere thupi lanu mpaka chibwano chanu chili pamwamba pa bar.
  • Gwirani malowo kwa sekondi imodzi, kenaka muchepetse pang'onopang'ono kubwerera pansi.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe abwino nthawi yonseyi.

Izinto zokwenza Kudumpha Chikoka

  • Mayendedwe Olamuliridwa: Kulakwitsa kofala komwe anthu amapanga akamadumpha ndikuthamangitsa masewerawo. Izi zingayambitse maonekedwe oipa komanso kuvulala kotheka. M'malo mwake, yang'anani pamayendedwe olamulidwa, mwadala. Lumphani, kokerani thupi lanu mmwamba, kenako dzichepetseni m'munsi mwadongosolo.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kutambasula manja anu mokwanira pansi pa kayendetsedwe kake ndikudzikoka nokha mpaka chibwano chanu chili pamwamba pa bala pamwamba. Pewani kubwereza kawiri pomwe simunachite mokwanira

Kudumpha Chikoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kudumpha Chikoka?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Jumping Pull-up. Ndi njira yabwino kwambiri yopangira mphamvu ndikugwirira ntchito zokoka nthawi zonse. Zochita izi zimagwiritsa ntchito mphamvu kuti zithandize kukweza thupi, zomwe zingapangitse kuti zikhale zosavuta kwa omwe angoyamba kumene kukoka. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Oyamba kumene ayenera kuyamba pang'onopang'ono, ndi ma reps otsika, ndipo pang'onopang'ono awonjezere pamene mphamvu zawo zikukula. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kudumpha Chikoka?

  • Kukokera Koyipa: Pakusiyana uku, mumayambira pamalo apamwamba (chibwano pamwamba pa bala) ndikungoyang'ana gawo lotsitsa, kudumpha kapena kukwera mmwamba kuti mukafike pomwe pakufunika.
  • Gulu Lothandizira Kukokera: Izi zimaphatikizapo kugwiritsa ntchito bandi yotsutsa kuti muthandizidwe, pomwe gululo limakulungidwa pazitsulo zokokera mmwamba ndipo mumayika mapazi kapena mawondo anu mu lupu.
  • Inverted Row Pull-up: Izi zimachitidwa pa makina a Smith kapena barbell yomwe imayikidwa pa rack pamtunda wa m'chiuno, kumene mumadzikweza kuchokera pamalo omwe ali pansi pa bar.
  • Mixed Grip Pull-up: Kusiyanaku kumaphatikizapo kugwiritsa ntchito kugwirizanitsa (dzanja limodzi, dzanja limodzi pansi) zomwe zingathandize kugawa katunduyo mosiyana ndi minofu yanu ndikupangitsa kukoka.

Izinto zokufunda ezishisa ezivumelekile Kudumpha Chikoka?

  • Zovuta Zosokoneza: Zimathandiza kupititsa patsogolo mphamvu zanu ndi kulamulira mu gawo lotsika la Jumping Pull-up, pamene mukuyenera kukana mphamvu yokoka ndikutsitsa pang'onopang'ono thupi lanu kuchokera pamwamba pa malo okoka mpaka pamtunda wonse.
  • Kipping Pull-ups : Ntchitoyi imagwiritsanso ntchito kudumpha kuti apange mphamvu, yofanana ndi Jumping Pull-ups, ndipo ingathandize kusintha kugwirizana kwanu, nthawi, ndi mphamvu zapamwamba za thupi.

Amaxabiso angamahlekwane kanye Kudumpha Chikoka

  • Jumping Pull-up Workout
  • Zolimbitsa thupi kumbuyo
  • Kudumpha Chikoka-chizoloŵezi
  • Zochita zolimbitsa kumbuyo
  • Kuphunzitsa kulemera kwa thupi kumbuyo
  • Kudumpha Kukokera mmwamba
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Zolimbitsa thupi zobwerera kunyumba
  • Palibe-zida mmbuyo ntchito
  • Kudumpha Kokani-mmwamba kwa minofu yam'mbuyo