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Kukokera Mmwamba kwa Scapular

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoTrapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoLatissimus Dorsi
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Ukuxhumana kwe Kukokera Mmwamba kwa Scapular

The Scapular Pull-Up ndi ntchito yopindulitsa yomwe imalimbikitsa makamaka minofu yozungulira scapula, kupititsa patsogolo kukhazikika kwa mapewa ndi mphamvu yapamwamba ya thupi. Ndi masewera olimbitsa thupi abwino kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akufuna kulimbitsa thupi lawo kapena omwe akuchira kuvulala kwamapewa. Kuphatikizira zolimbitsa thupi izi muzochita zanu kutha kupititsa patsogolo magwiridwe antchito anu mumitundu ina yokoka, kupewa kuvulala pamapewa, komanso kukulitsa kaimidwe kanu ndi magwiridwe antchito m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukokera Mmwamba kwa Scapular

  • Yembekezani pa bar ndi manja anu atatambasula, kulola thupi lanu kukhala molunjika kuchokera kumutu mpaka kumapazi anu, ndipo onetsetsani kuti mapazi anu achoka pansi.
  • Yambitsani kusunthako pokokera mapewa anu pansi ndi kumbuyo osapinda zigongono kapena kusuntha thupi lanu mmwamba.
  • Gwirani malo omangikawa kwakanthawi, ndikulunjika pakufinya kwa minofu yam'mbuyo.
  • Pang'onopang'ono bwererani kumalo oyambira, ndikulola kuti mapewa anu afalikire, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Kukokera Mmwamba kwa Scapular

  • ** Gwiritsani Ntchito Minofu Yoyenera **: Kukoka kwa scapular kumayang'ana kwambiri minofu yozungulira mapewa anu, kuphatikizapo trapezius ndi rhomboids. Kuti mugwiritse ntchito minofuyi moyenera, yang'anani kukoka mapewa anu pansi komanso palimodzi, m'malo mogwiritsa ntchito mikono kapena kumtunda kuti mukweze nokha.
  • **Pitirizani Kulamulira**: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Izi zidzaonetsetsa kuti minofu yolondola ikugwira ntchito panthawi yonseyi ndipo idzachepetsa chiopsezo cha kuvulala.
  • **Pewani Kuchulukitsa Kwambiri **: Kulakwitsa kofala ndikokulitsa khosi ndi mapewa pamwamba pakuyenda. Izi zikhoza kuika

Kukokera Mmwamba kwa Scapular Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukokera Mmwamba kwa Scapular?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Scapular Pull-Up. Komabe, ndikofunikira kuzindikira kuti ntchitoyi imayang'ana kwambiri minofu yozungulira mapewa, zomwe sizingapangidwe mwa oyamba kumene. Chifukwa chake, ndikofunikira kuti muyambe ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono mphamvu ndi kupirira zikukula. Ngati kuchita masewera olimbitsa thupi kumayambitsa kusapeza bwino kapena kupweteka, ndibwino kuti muyime ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, mawonekedwe oyenera ndi njira ndizofunikira popewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukokera Mmwamba kwa Scapular?

  • The Ring Scapular Pull-Up: Pogwiritsa ntchito mphete zochitira masewera olimbitsa thupi m'malo mwa bar, Baibuloli limalola kuyenda kochulukirapo ndikuchita minofu yosiyanasiyana.
  • The Assisted Scapular Pull-Up: Kusiyanaku kumagwiritsa ntchito magulu otsutsa kuti athandizire kusunthira mmwamba, kukulolani kuti muyang'ane kwambiri pa scapular retraction.
  • The Isometric Scapular Pull-Up: M'mawonekedwe awa, mumagwiritsa ntchito malo apamwamba a kukoka kwa nthawi yoikika, poyang'ana kugunda kwa scapula.
  • The One-Arm Scapular Pull-Up: Kusintha kwapamwamba kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi, kuonjezera kwambiri zovuta ndikuchita scapula m'njira yapadera.

Izinto zokufunda ezishisa ezivumelekile Kukokera Mmwamba kwa Scapular?

  • Zopachika Zakufa: Pochita Zopachika Zakufa, mukhoza kumanga mphamvu zogwira ndi kukhazikika kwa mapewa, zomwe ndizofunikira kuti mukhale ndi kaimidwe koyenera ndi kulamulira pa Scapular Pull-Ups.
  • Lat Pull-downs: Mofanana ndi Scapular Pull-Ups, Lat Pull-downs imayang'ana minofu ya latissimus dorsi, yomwe ndi yofunika kwambiri kukoka kayendedwe. Mwa kulimbikitsa minofu iyi, mutha kupititsa patsogolo ntchito yanu mu Scapular Pull-Ups.

Amaxabiso angamahlekwane kanye Kukokera Mmwamba kwa Scapular

  • Kulimbitsa thupi kwa Scapular Pull-Up
  • Zochita zolimbitsa thupi zolemetsa
  • Njira ya Scapular Pull-Up
  • Zochita zolimbitsa kumbuyo
  • Kulemera kwa thupi Scapular Kukoka-Up
  • Scapular Pull-Up Back Workout
  • Zolimbitsa thupi zobwerera kunyumba
  • Palibe zida zolimbitsa thupi
  • Kalozera wa Scapular Pull-Up
  • Ubwino wa Scapular Pull-Up.