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Kukokera Kumbuyo

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kukokera Kumbuyo

The Rear Pull-up ndi masewera olimbitsa thupi apamwamba omwe amayang'ana ndikulimbitsa minofu yakumbuyo, ma biceps, ndi mapewa, komanso kumapangitsanso mphamvu zogwira. Zochita izi ndizoyenera anthu amisinkhu yonse yolimba, makamaka omwe akufuna kukulitsa mphamvu zawo zam'mwamba komanso matanthauzo a minofu. Anthu angafune kuphatikizira Zokokera Kumbuyo m'chizoloŵezi chawo chifukwa sikuti zimangolimbikitsa kukula kwa minofu ndi kupirira, komanso zimathandizira kuti mukhale ndi kaimidwe kabwinoko komanso kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukokera Kumbuyo

  • Pogwiritsa ntchito mphamvu zanu zakumtunda, dzikokereni mpaka chibwano chanu chili pamwamba pa bar, ndikusunga zigono zanu pafupi ndi thupi lanu.
  • Gwirani malo kwa kamphindi, kuonetsetsa kuti minofu yanu yam'mbuyo ikugwira ntchito.
  • Dzichepetseni pang'onopang'ono mpaka pomwe mukuyambira, onetsetsani kuti musatambasule manja anu mokwanira kuti muchepetse kupsinjika kwa minofu.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kuti mubwezere, ndikuwonetsetsa kuti mukukhala ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Kukokera Kumbuyo

  • ** Gwiritsani Ntchito Minofu Yolondola **: Kukokera kumbuyo kumalunjika makamaka minofu yanu yakumbuyo, makamaka latissimus dorsi (lats). Kuti muwonetsetse kuti mukuchita minofuyi, yang'anani kukoka zigono zanu pansi ndi kumbuyo, m'malo mongodzikweza. Izi zidzakuthandizani kupewa cholakwika chofala chogwiritsa ntchito mopambanitsa ma biceps anu ndi minofu yam'manja, zomwe zingayambitse kupsinjika ndi kuvulala.
  • **Kuyenda Koyendetsedwa**: Kuti mupindule kwambiri ndi kukokera kumbuyo, kuyenda kulikonse kuyenera kukhala kocheperako komanso koyendetsedwa. Pewani kugwedezeka kapena kuthamanga, chifukwa izi zingayambitse

Kukokera Kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukokera Kumbuyo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Rear Pull-up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yakumtunda. Ndibwino kuti muyambe ndi masewera olimbitsa thupi omwe amalimbitsa thupi lanu kumtunda, monga kukoka nthawi zonse, kukankha, kapena kukoka mothandizira. Mutakulitsa mphamvu, mutha kupita patsogolo ku masewera olimbitsa thupi ovuta kwambiri monga Rear Pull-up. Kumbukirani kuti nthawi zonse muzimvetsera thupi lanu ndipo musadzikakamize kuti mupewe kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukokera Kumbuyo?

  • Kukokera Koyipa: Kusinthaku kumayang'ana pa gawo lotsitsa la kukokera. Mumayambira pamwamba pa bar ndikutsitsa pang'onopang'ono, ndikuwonjezera kupsinjika kwa minofu yanu.
  • Gulu Lothandizira Kukokera Mmwamba: Mtunduwu umagwiritsa ntchito gulu lolimba kuti likuthandizireni kukweza thupi lanu, kupangitsa masewerawa kukhala osavuta pang'ono ndikukulolani kuti mubwereze zambiri.
  • The Wide Grip Pull-up: Kusiyanaku kumaphatikizapo kugwira kapamwamba kwambiri kuposa m'lifupi mwamapewa, zomwe zimayang'ana latissimus dorsi (minofu yakumbuyo) kwambiri.
  • Kukoka Mkono Umodzi: Kusintha kwapamwamba kumeneku kumaphatikizapo kudzikoka nokha ndi mkono umodzi, kukulitsa kwambiri zovuta komanso kulimba kwa masewerawo.

Izinto zokufunda ezishisa ezivumelekile Kukokera Kumbuyo?

  • Lat Pulldowns ndi ntchito ina yomwe imathandizira Kukokera Kumbuyo; amayang'ana gulu lomwelo la minofu - latissimus dorsi (kapena 'lats'), yomwe ndi minofu yayikulu kwambiri kumtunda kwa thupi, motero kumapangitsa mphamvu ndi chipiriro zofunika kukoka.
  • Mizere Yotembenuzidwa imakhalanso yokhudzana ndi Kukokera Kumbuyo pamene ikugwira ntchito pamagulu akuluakulu a minofu, kuphatikizapo kumbuyo, biceps, ndi mapewa, kupititsa patsogolo kukoka mphamvu ndi kulamulira thupi, zomwe ndizofunikira kuti zigwire bwino.

Amaxabiso angamahlekwane kanye Kukokera Kumbuyo

  • Zolimbitsa thupi kumbuyo
  • Kulimbitsa Kumbuyo Kokoka Mmwamba
  • Zochita zolimbitsa kumbuyo
  • Chizoloŵezi chokoka kulemera kwa thupi
  • Zolimbitsa thupi zobwerera kunyumba
  • No-zida mmbuyo ntchito
  • Njira yokokera kumbuyo
  • Zochita zomanga minofu yakumbuyo
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Maphunziro ndi zokoka kumbuyo.