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Kukokera-mmwamba mothandizidwa

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiNyankole machine
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
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Ukuxhumana kwe Kukokera-mmwamba mothandizidwa

The Assisted Pull-up ndi ntchito yomanga mphamvu yomwe imayang'ana minofu kumbuyo kwanu, mapewa, ndi mikono, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo. Ndizopindulitsa makamaka kwa oyamba kumene kapena omwe angavutike ndi kukoka nthawi zonse, chifukwa zimawathandiza kuti pang'onopang'ono amange mphamvu zawo ndi chipiriro. Mwa kuphatikiza Ma Assisted Pull-ups muzochita zanu zolimbitsa thupi, mutha kusintha kamvekedwe ka minofu yanu, kuwonjezera mphamvu zanu, ndikuyesetsa kumaliza kukokera kopanda chithandizo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukokera-mmwamba mothandizidwa

  • Imani pa pulatifomu kapena gwadirani pa pedi, gwirani zogwirira ntchito ndi manja anu kuyang'ana kutali ndi inu, ndipo manja anu ali otalikirapo pang'ono kuposa m'lifupi mwake mapewa.
  • Chepetsani pang'onopang'ono thupi lanu mowongolera mpaka manja anu atatambasula, kuwonetsetsa kuti simukulola kuti zolemera zigwe mwachangu.
  • Yambani kudzidzudzula mmwamba mwa kufinya mapewa anu pamodzi ndi kukokera zigongono pansi m'chiuno mwanu mpaka chibwano chanu chili pamwamba pa bar.
  • Dzichepetseni pang'onopang'ono kumalo oyambira, kuonetsetsa kuti mayendedwe anu akuwongolera komanso osasunthika, kenaka bwerezani masewerawa kuti mubwereze kuchuluka komwe mukufuna.

Izinto zokwenza Kukokera-mmwamba mothandizidwa

  • **Pewani Kuthamangira Kusuntha **: Kulakwitsa kofala ndikuthamangira muzolimbitsa thupi, zomwe zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungachitike. Onetsetsani kuti mukuchita rep pang'onopang'ono komanso mowongolera, kuyang'ana kwambiri kugunda kwa minofu ndikumasula.
  • ** Osatambasula Zida Zonse **: Pewani kutambasula manja anu pansi pakuyenda. Kumapindika pang'ono m'zigongono zanu kumatha kuletsa kuphatikizika kwamagulu ndikusunga minofu yomwe mukuyesera kuti igwire.
  • **Gwiritsani Ntchito Pakatikati Mwanu**: Kuchita chidwi chanu panthawi yonse yolimbitsa thupi kungathandize kuti mukhale bata

Kukokera-mmwamba mothandizidwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukokera-mmwamba mothandizidwa?

Mwamtheradi, oyamba kumene atha kuchita Zolimbitsa Thupi Zothandizira. Zochita izi zapangidwa makamaka kuti zithandize oyamba kumene kukhala ndi mphamvu ndikugwira ntchito mpaka kumakoka nthawi zonse. Kukokera-Kuthandizira kumatha kuchitidwa pogwiritsa ntchito magulu otsutsa kapena makina othandizira kukokera omwe mungapeze m'malo ambiri ochitira masewera olimbitsa thupi. Zida zimenezi zimathandiza kuchotsa zolemetsa zina m'manja ndi mapewa anu, zomwe zimakulolani kuti mudzuke nokha ndi zovuta zochepa. Pamene mukukula, mukhoza kuchepetsa chithandizo mpaka mutakwanitsa kuchita zokopa popanda kuthandizidwa. Nthawi zonse kumbukirani kusunga mawonekedwe ndi njira yoyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukokera-mmwamba mothandizidwa?

  • Kukoka Koyipa: Mwakusiyana uku, mumayamba pamwamba pa kayendetsedwe kake ndikudzitsitsa pang'onopang'ono, ndikumayang'ana gawo lokhazikika lazochitazo.
  • Row Inverted: Ngakhale si chikhalidwe chokoka, kusiyana kumeneku kumagwira ntchito mofananamo minofu ndipo kumaphatikizapo kukoka kulemera kwa thupi lanu ku bar pamene mukusunga mapazi anu pansi.
  • Jumping Pull-ups: Kusintha kumeneku kumaphatikizapo kulumpha kuchokera pansi kuti muthandize ndi gawo lokwera la kukoka, ndikudzitsitsa pang'onopang'ono.
  • Kipping Pull-ups: Chikoka cha CrossFit chojambulirachi chimagwiritsa ntchito kusuntha kuti apange mphamvu, kupangitsa kukokera kukhala kosavuta komanso kulola kubwereza zambiri.

Izinto zokufunda ezishisa ezivumelekile Kukokera-mmwamba mothandizidwa?

  • Ma Inverted Rows amathandiziranso Kukoka Kothandizira poyang'ana minofu yomweyi koma kuchokera mbali ina, kupereka kulimbitsa thupi mozama kumbuyo ndi mikono ndikuwongolera mphamvu yokoka ya thupi lanu.
  • Mapush-ups, makamaka akuyang'ana pachifuwa ndi ma triceps, amathanso kuthandizira kukoka kwa Assisted pamene amathandizira kumanga mphamvu zonse zam'mwamba za thupi, kukhazikika, ndi kukhazikika, zomwe ndizofunikira pakuchita kukoka bwino.

Amaxabiso angamahlekwane kanye Kukokera-mmwamba mothandizidwa

  • Kugwiritsa Ntchito Makina Othandizira Kukoka
  • Kukokera Mmbuyo Kulimbitsa Mmwamba
  • Yesetsani Kukokera Makina
  • Kukokera-Kuthandizira Kubwerera
  • Zida zochitira masewera olimbitsa thupi zokoka
  • Zolimbitsa Thupi Zothandizira
  • Makina Othandizira Kukoka
  • Kuchita Zolimbitsa Thupi Ndi Thandizo
  • Kuchita masewera olimbitsa thupi a Back Muscle-up
  • Maphunziro Othandizira Othandizira