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Kukokera Pamwamba kwa Rocky

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
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Ukuxhumana kwe Kukokera Pamwamba kwa Rocky

The Rocky Pull-Up Pulldown ndi masewera olimbitsa thupi omwe amaphatikiza phindu la kukoka ndi lat pulldowns, molunjika kumtunda wanu, makamaka msana, mikono, ndi mapewa. Ndioyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri, omwe akufuna kulimbitsa maphunzilo awo amphamvu ndi dongosolo lomanga minofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse mphamvu za thupi lanu lakumtunda, kusintha matanthauzo a minofu, ndi kulimbikitsa masewera anu onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukokera Pamwamba kwa Rocky

  • Dzikokereni mmwamba mpaka chibwano chanu chili pamwamba pa bar, ndikusunga thupi lanu molunjika komanso pachimake.
  • Pamwamba pa kukoka-mmwamba, kusintha kwa pulldown mwa kumasula kapamwamba ndikuchigwiranso mwamsanga ndikugwira pansi.
  • Dzikokereni kachiwiri, nthawi ino ndikugwira pansi pamanja, mpaka chibwano chanu chitatha.
  • Dzichepetseni nokha m'malo oyambira mowongolera kuti mumalize kubwereza kamodzi kwa Rocky Pull-Up Pulldown.

Izinto zokwenza Kukokera Pamwamba kwa Rocky

  • Fomu Yolondola: Cholakwika chofala kwambiri ndikusagwiritsa ntchito fomu yolondola. Mukamachita masewera olimbitsa thupi, onetsetsani kuti msana wanu ndi wowongoka ndipo gwirani mokulirapo kuposa m'lifupi mwake. Manja anu ayenera kuyang'ana kutsogolo. Mukadzikweza mmwamba, chifuwa chanu chiyenera kukwezedwa ku bar, ndipo zigongono zanu ziyenera kuloza pansi. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu.
  • Mayendedwe Oyendetsedwa: Kulakwitsa kwina kofala ndikuchita masewerawa mwachangu kwambiri. Chinsinsi chothandizira kwambiri pa Rocky Pull-Up Pulldown ndikuyendetsa pang'onopang'ono, molamulidwa. Izi zimathandiza kuchita nawo ndikuyambitsa minofu yanu bwino.
  • Njira Yopumira: Osagwira mpweya pamene mukuchita masewerawa

Kukokera Pamwamba kwa Rocky Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukokera Pamwamba kwa Rocky?

Inde, oyamba kumene amatha kuyesa masewera olimbitsa thupi a Rocky Pull-Up Pulldown, koma zingakhale zovuta chifukwa zimafuna mphamvu zina za thupi ndi kugwirizana. Ndikofunikira kuti muyambe ndi zokoka zoyambira ndi zotsitsa zalat musanayambe kupita kumitundu yapamwamba kwambiri monga Rocky Pull-Up Pulldown. Monga nthawi zonse, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale. Ngati simukutsimikiza, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi wanu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukokera Pamwamba kwa Rocky?

  • The Inverted Row Pull-Up Pulldown ndi kusiyana kwina komwe mumagona pansi pa barbell yomwe ili pamtunda womwe mungathe kufika, kenako kukoka chifuwa chanu ku bar.
  • The Assisted Pull-Up Pulldown ndi mitundu yomwe imagwiritsa ntchito makina kuti ikuthandizireni kukweza thupi lanu, kupangitsa kuti masewerawa akhale osavuta kwa oyamba kumene kapena omwe ali ndi mphamvu zochepa zam'mwamba.
  • The Band Assisted Pull-Up Pulldown ndi mtundu womwe mumagwiritsa ntchito gulu lolimba kuti likuthandizireni kukweza kulemera kwa thupi lanu, kukupatsani mulingo wosiyanasiyana wokana.
  • Wide-Grip Pull-Up Pulldown ndi kusiyana komwe kumayang'ana minofu yam'mbuyo ndi yam'mapewa mwamphamvu kwambiri pogwiritsa ntchito kugwirira kwakukulu pa bala.

Izinto zokufunda ezishisa ezivumelekile Kukokera Pamwamba kwa Rocky?

  • Ma Deadlifts: Ngakhale makamaka thupi laling'ono komanso masewero olimbitsa thupi, zowonongeka zimagwiranso ntchito latissimus dorsi. Zochita izi zimakwaniritsa Rocky Pull-Up Pulldown popereka kayendetsedwe kamagulu komwe kumagwira ntchito magulu angapo a minofu nthawi imodzi, kupititsa patsogolo mphamvu zonse ndi kukhazikika.
  • Mizere Yachingwe Yokhala : Zochitazi zimayang'ananso latissimus dorsi ndi minofu ina yakumbuyo, yofanana ndi Rocky Pull-Up Pulldown. Seated Cable Rows imathandizira izi popereka kusuntha kosiyanasiyana ndi kukana, zomwe zimathandizira kukulitsa kupirira kwa minofu ndi mphamvu.

Amaxabiso angamahlekwane kanye Kukokera Pamwamba kwa Rocky

  • Zolimbitsa thupi za Rocky Pull-Up Pulldown
  • Bodyweight Back Exercise
  • Njira Yokokera-Up Pulldown
  • Kuphunzitsa kulemera kwa thupi kumbuyo
  • Chizolowezi cha Rocky Pull-Up Pulldown
  • Maphunziro amphamvu ndi Rocky Pull-Up Pulldown
  • Back minofu chitukuko ntchito
  • Kulimbitsa thupi kopanda zida
  • Malangizo a Rocky Pull-Up Pulldown
  • Kulimbitsa thupi mogwira mtima ndi kulemera kwa thupi.