Thumbnail for the video of exercise: Kukokera Mmwamba

Kukokera Mmwamba

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, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kukokera Mmwamba

The Shoulder Grip Pull-up ndi masewera olimbitsa thupi omwe amakhudza kwambiri minofu kumbuyo kwanu, mapewa, ndi mikono, kukupatsani mphamvu ndi kuwonjezeka kwa minofu. Ndi masewera olimbitsa thupi abwino kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi mphamvu zamunthu payekha komanso kupirira. Anthu angafune kuchita izi kuti awonjezere mphamvu za thupi lawo, kuwongolera kaimidwe kawo, komanso kulimbikitsa magwiridwe antchito amthupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukokera Mmwamba

  • Kokani thupi lanu m'mwamba pogwira minofu ya msana ndi mapewa anu mpaka chibwano chanu chili pamwamba pa bar, ndikusunga zigongono zanu molunjika kuti musagwedezeke.
  • Pamwamba pa kayendetsedwe kake, imirirani kwa kamphindi, ndikufinya mapewa anu pamodzi kuti mugwirizane kwambiri ndi minofu.
  • Pang'onopang'ono tsitsani thupi lanu pansi, ndikutambasula manja anu ndi mapewa koma osawatsekera kunja.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Kukokera Mmwamba

  • **Mayendedwe Olamuliridwa**: Pewani mayendedwe onjenjemera kapena kugwiritsa ntchito mphamvu kuti mudzuke. Izi zitha kubweretsa kuvulala komanso kusagwira ntchito bwino kwa minofu. M'malo mwake, chitani masewera olimbitsa thupi ndikuyenda pang'onopang'ono. Dzikokereni mmwamba mpaka chibwano chanu chili pamwamba pa bala, imani kwa kamphindi, kenaka mudzichepetsenso pansi.
  • **Gwiritsitsani Ntchito Yanu**: Anthu ambiri amaiwala kuchita zoyambira zawo pomwe akuchita zokoka. Kusunga minofu yanu yam'munsi kumathandizira kuti thupi lanu likhale lokhazikika komanso kuti masewerawa akhale othandiza kwambiri.
  • ** Pewani Kukulitsa Kwambiri **: Osatambasula manja anu mokwanira pansi pakuyenda. Izi zimayika kupsinjika kosafunikira pamfundo za chigongono chanu ndipo zimatha kuvulaza. M'malo mwake, pitirizani kupindika pang'ono zigongono zanu pansi

Kukokera Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukokera Mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Shoulder Grip Pull-up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yakumtunda kwa thupi. Ngati ndinu oyamba, ndikofunikira kuti muyambe pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Mutha kuganiziranso zoyambira ndi kukoka kothandizira kapena masewera ena osavuta am'mwamba ndikuyamba kuchita masewera olimbitsa thupi apamwamba kwambiri monga Shoulder Grip Pull-up. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukokera Mmwamba?

  • The Close-Grip Pull-up imaphatikizapo kuyika manja anu moyandikana zomwe zimatsindika kwambiri pa biceps ndi gawo lapakati la msana wanu.
  • The Underhand Grip Pull-up, yomwe imadziwikanso kuti chibwano-mmwamba, imagwiritsa ntchito kugwirira pansi ndikuwongolera ma biceps mwachindunji.
  • The Mixed-Grip Pull-up ndi kusiyana kumene dzanja limodzi liri lopitirira ndipo lina liri pansi, kukulolani kuti mugwiritse ntchito mphamvu zanu zogwira ndikuchepetsa kusamvana kwa minofu.
  • Commando Pull-up ndikusintha komwe mumagwira bala ndi manja anu kuyang'anizana, yomwe imayang'ana minofu yosiyanasiyana kumbuyo kwanu ndi mikono.

Izinto zokufunda ezishisa ezivumelekile Kukokera Mmwamba?

  • Mapush-ups ndi othandizira opindulitsa ku Shoulder Grip Pull-ups chifukwa amagwira ntchito pa minofu ya pectoral ndi deltoid, kupereka kulimbitsa thupi kwapamwamba kwa thupi komanso kupewa kukula kwakukulu kwa magulu ena a minofu.
  • Mizere ya dumbbell imathandizira kuti ma Shoulder Grip Pull-ups agwire bwino ntchito pamene akuyang'ana ma rhomboids, latissimus dorsi, ndi biceps, omwe ndi minofu yofunikira yomwe imagwiritsidwa ntchito pokoka, motero kumapangitsa kuti ntchito yanu yonse ikhale yogwira ntchito.

Amaxabiso angamahlekwane kanye Kukokera Mmwamba

  • Zochita zolimbitsa thupi zolemetsa
  • Kulimbitsa mapewa kumakokera mmwamba
  • Zochita zolimbitsa kumbuyo
  • Njira zokokera kulemera kwa thupi
  • Zochita zogwira mapewa
  • Zolimbitsa thupi zokoka minofu yakumbuyo
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Chizoloŵezi chokokera pamapewa
  • Kulimbitsa thupi kumbuyo ndi kulemera kwa thupi
  • Kalozera wokokera pamapewa