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Kukokera Mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiWurumuhaye
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Infraspinatus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kukokera Mmwamba

The Weighted Pull-Up ndi ntchito yomanga mphamvu yomwe imayang'ana magulu angapo a minofu, kuphatikizapo kumbuyo, mapewa, ndi mikono, kupereka masewera olimbitsa thupi apamwamba. Ntchitoyi ndi yabwino kwa okonda masewera olimbitsa thupi apakatikati omwe amafuna kuwonjezera mphamvu zawo zam'mwamba ndi minofu. Powonjezera kulemera kwa chikhalidwe chokoka, anthu amatha kutsutsa minofu yawo kwambiri, kulimbikitsa kupindula kwakukulu ndi kukula kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukokera Mmwamba

  • Imani pansi pa chokokera mmwamba, fikani mmwamba ndikugwira bala ndi manja anu otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa ndi zikhato zikuyang'ana kutali ndi inu.
  • Kokani thupi lanu mmwamba mpaka chibwano chanu chili pamwamba pa bar, kuwonetsetsa kuti thupi lanu likhale lolunjika komanso kuti musagwedezeke kapena kugwiritsa ntchito mphamvu kuti mudzuke.
  • Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse thupi lanu pang'onopang'ono kubwerera kumalo oyambira mwadongosolo.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Kukokera Mmwamba

  • **Kuwonda Pang'onopang'ono**: Cholakwika chimodzi chodziwika ndikuwonjezera kulemera kwambiri mwachangu. Izi zingayambitse mawonekedwe osalimba komanso kuvulala komwe kungachitike. Yambani ndi kulemera kwa thupi lanu, kenako pang'onopang'ono onjezerani kulemera pamene mphamvu yanu ikuwonjezeka. Izi zitha kukhala ngati lamba wolemera, chovala cholemetsa, kapena kukhala ndi dumbbell pakati pa mapazi anu.
  • **Kuyenda Kwathunthu**: Kuti mupindule kwambiri ndi masewerawa, muyenera kugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthawuza kuyambira pakufa ndikulendewera ndi manja anu motambasulidwa, ndikukoka mpaka chibwano chanu

Kukokera Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukokera Mmwamba?

Kukoka zolemetsa ndizochita zolimbitsa thupi kwambiri ndipo sizingakhale zoyenera kwa oyamba kumene omwe akungoyamba kumene ndi maphunziro a mphamvu. Oyamba kumene ayenera kuyesetsa kuti adziwe kukoka koyambira asanawonjezere zolemetsa zina. Ndikofunikira kukhala ndi maziko olimba amphamvu ndi mawonekedwe oyenera kupewa kuvulala. Munthu akatha kupanga ma seti angapo a kukoka ndi kulemera kwa thupi lake, angaganizire kuwonjezera kulemera pang'onopang'ono. Nthawi zonse kumbukirani kukaonana ndi katswiri wolimbitsa thupi ngati simukudziwa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukokera Mmwamba?

  • L-Sit Pull-Up: Mukusintha uku, mumasunga miyendo yanu molunjika, yopingasa (kupanga mawonekedwe a 'L' ndi thupi lanu) pamene mukukoka, zomwe zimapangitsa kuti minofu yanu ikhale yowonjezereka.
  • Wide-Grip Pull-Up: Kusiyanaku kumaphatikizapo kukulitsa mphamvu yanu, zomwe zimathandiza kuloza minofu yanu yam'mbuyo ndi yam'mapewa kuposa momwe mumakokera.
  • Close-Grip Pull-Up: Mwakusiyana uku, mumachepetsetsa kugwira kwanu, zomwe zimatsindika kwambiri pazitsulo zanu zam'munsi ndi minofu ya mkono.
  • Mixed-Grip Pull-Up: Kusiyanaku kumaphatikizapo dzanja limodzi loyang'ana kwa inu ndi lina kutali ndi inu, zomwe zingathandize kupewa kusamvana kwa minofu ndikutsata magulu osiyanasiyana a minofu.

Izinto zokufunda ezishisa ezivumelekile Kukokera Mmwamba?

  • Ma Deadlifts: Ngakhale kuchita masewera olimbitsa thupi m'munsi ndi kumbuyo, kupha anthu kumakhalanso ndi latissimus dorsi ndikuthandizira kupititsa patsogolo mphamvu za thupi lonse ndi kukhazikika, zomwe ndizofunikira kwambiri popanga zolemetsa zolemetsa bwino komanso mosamala.
  • Mizere Yokhotakhota: Zochitazi zimayang'ananso minofu yam'mbuyo, makamaka latissimus dorsi, ndipo imathandizira kupititsa patsogolo mphamvu zokoka komanso kulamulira thupi. Ndi ntchito yokoka yopingasa yomwe imapangitsa kukoka kokwezeka kokhala ndi zolemetsa, zomwe zimapangitsa kukhala masewera olimbitsa thupi ogwirizana.

Amaxabiso angamahlekwane kanye Kukokera Mmwamba

  • Weighted Pull-Up Workout
  • Zochita zolimbitsa kumbuyo
  • Zolimbitsa thupi zolemetsa
  • Kokani-Mmwamba ndi zolemera
  • Njira zamakono zokoka
  • Kukokera Mmwamba kuti mupindule minofu
  • Zolimbitsa thupi kwambiri zam'mbuyo
  • Zochita zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Zosiyanasiyana za Pull-Up
  • Kuphunzitsa mphamvu kwa minofu yam'mbuyo