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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 kwambiri omwe amayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono, kuthandiza kupititsa patsogolo mphamvu, kaimidwe, ndi kuwongolera thupi lonse. Zochita izi ndizoyenera anthu omwe ali pamagulu osiyanasiyana olimbitsa thupi, kuyambira oyamba kumene omwe amatha kuchita mothandizidwa, mpaka ochita masewera olimbitsa thupi apamwamba omwe amatha kuwonjezera kulemera kwa zovuta zina. Anthu angafune kuchita Zokoka Kumbuyo osati chifukwa cha zopindulitsa zakuthupi, komanso chifukwa cha zopindulitsa zomwe amapereka pazochitika zatsiku ndi tsiku ndi masewera omwe amafunikira kukoka mphamvu ndi kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukokera Kumbuyo

  • Kokani thupi lanu ku bar, kuyang'ana kwambiri kubweretsa zigono zanu pansi ndi kumbuyo, kusunga thupi lanu molunjika ndikuletsa kuti lisagwedezeke.
  • Pitirizani kudzikoka mpaka pachifuwa chanu chatsala pang'ono kukhudza bala, kutsindika kufinya kwa minofu yam'mbuyo.
  • Gwirani malowo kwa sekondi imodzi pamwamba kuti muwonjeze kugunda kwa minofu.
  • Dzichepetseni pang'onopang'ono kubwerera kumalo oyambira, kusunga kulamulira ndi kukana kukoka kwa mphamvu yokoka.

Izinto zokwenza Kukokera Kumbuyo

  • **Pewani Kugwiritsa Ntchito Momentum**: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mudzuke. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. M'malo mwake, gwiritsani ntchito minofu yam'mbuyo ndi yamkono kuti mukweze thupi lanu.
  • ** Phatikizani Pakatikati Mwanu **: Kuchita chidwi chanu panthawi yonse yolimbitsa thupi kungathandize kuti mukhale okhazikika komanso okhazikika. Izi zimatsimikiziranso kuti kupsinjika kwa masewera olimbitsa thupi kumafalikira mthupi lanu osati kungoyang'ana pamanja ndi mapewa anu.
  • **Pewani Kuyenda Mwachangu**: Kuchita masewera olimbitsa thupi mwachangu kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Ndi bwino kuchita masewera olimbitsa thupi pang'onopang'ono

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 zambiri zakumtunda. Ndibwino kuti muyambe ndi kukoka kothandizira kapena masewera ena osavuta kuti mukhale ndi mphamvu musanayese kukoka kumbuyo. Ndikofunikira nthawi zonse kuwonetsetsa mawonekedwe ndi njira yoyenera kupewa kuvulala. Kufunsana ndi mphunzitsi wolimbitsa thupi kapena katswiri kungakhale kopindulitsa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukokera Kumbuyo?

  • Kukokera Kwam'mwamba kwa mkono umodzi: Iyi ndi mtundu wotsogola kwambiri, pomwe mumagwiritsa ntchito mkono umodzi panthawi imodzi, ndikukulitsa mphamvu ndikuyang'ana mbali iliyonse yamsana wanu.
  • Kukokera Kumbuyo Kumbuyo: Mwakusiyana uku, mumawonjezera kulemera kwa thupi lanu pogwiritsa ntchito lamba wolemera kapena chovala cholemera kuti muwonjezere kukana ndi zovuta za masewera olimbitsa thupi.
  • Negative Rear Rear-up: Kusiyanaku kumayang'ana pa gawo lotsitsa la kukoka, komwe mumatenga pang'onopang'ono ndikuwongolera kuti muonjezere nthawi yomwe mukupanikizika kwa minofu yanu.
  • Band-Assisted Rear Pull-up: Kusinthaku kumagwiritsa ntchito gulu lolimba kuti lithandizire kukwera mmwamba, kupangitsa kuti masewerawa athe kupezeka kwa oyamba kumene kapena omwe akugwira ntchito yomanga mphamvu zawo.

Izinto zokufunda ezishisa ezivumelekile Kukokera Kumbuyo?

  • The Bent-over Row ndi ntchito ina yokhudzana ndi momwe zimakhalira makamaka pa latissimus dorsi, gulu lomwelo la minofu limagwira ntchito pa Kukokera Kumbuyo, potero kumapangitsa mphamvu ndi kupirira kwa minofuyi.
  • Potsirizira pake, masewera olimbitsa thupi a Lat Pulldown ndi othandizira kwambiri Kukokera Kumbuyo monga momwe amatsanzira kukoka komweko, kuthandizira kuonjezera mphamvu ndi kukula kwa minofu yam'mwamba yam'mbuyo, yomwe ndi yofunika kwambiri pochita Kukoka Kumbuyo mogwira mtima.

Amaxabiso angamahlekwane kanye Kukokera Kumbuyo

  • Zolimbitsa thupi kumbuyo
  • Kulimbitsa Kumbuyo Kokoka Mmwamba
  • Zochita zolimbitsa kumbuyo
  • Chizoloŵezi chokoka kulemera kwa thupi
  • Kulimbitsa thupi kunyumba kwa msana
  • Njira Yokokera Kumbuyo
  • No-zida mmbuyo ntchito
  • Zochita zokoka kumbuyo
  • Kuphunzitsa kulemera kwa thupi kumbuyo
  • Malangizo a Zochita Zokoka Kumbuyo