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Kulemera Dzanja Limodzi Kokani mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiWurumuhaye
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kulemera Dzanja Limodzi Kokani mmwamba

The Weighted One Hand Kukokera mmwamba ndi masewera olimbitsa thupi omwe amalimbitsa kwambiri ndikulimbitsa minofu m'mikono, mapewa, kumbuyo, ndi pachimake. Ndizopindulitsa makamaka kwa othamanga, omanga thupi, ndi omwe adziwa kale kukoka nthawi zonse ndipo akufuna kuwonjezera mphamvu ndi chipiriro. Anthu angafune kuchita izi kuti alimbitse mphamvu zawo zakumtunda, kukulitsa matanthauzo a minofu, komanso kuwongolera magwiridwe antchito awo pamasewera ndi zochitika zomwe zimafunikira mphamvu zakumtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kulemera Dzanja Limodzi Kokani mmwamba

  • Gwirani chingwe chokokera ndi dzanja limodzi, kugwira kwanu kuyenera kukhala kolimba ndi dzanja lanu kuyang'ana kutali ndi inu.
  • Dzikokereni mmwamba ndikumangirira chigongono chanu ndikukokera kumtunda kwanu kupita ku bar. Sungani thupi lanu molunjika momwe mungathere ndipo pewani kugwedezeka.
  • Pitirizani kudzikoka mpaka chibwano chanu chili pamwamba pa bar, kuonetsetsa kuti chigongono chanu chikuyenda bwino ndipo mukukankhira minofu yanu yam'mbuyo pamwamba pa kayendetsedwe kake.
  • Dzichepetseni pang'onopang'ono ndikuwongolera kubwerera komwe munayambira, kukulitsa mkono wanu mokwanira, ndikubwereza kubwereza komwe mukufuna kubwereza musanasinthe ku mkono wina.

Izinto zokwenza Kulemera Dzanja Limodzi Kokani mmwamba

  • Gwiritsani Ntchito Fomu Yoyenera: Fomu yolondola ndiyofunika kwambiri pokoka bwino ndi dzanja limodzi. Muyenera kuyamba ndi dzanja lanu lotambasulidwa bwino, kudzikoka mpaka chibwano chanu chili pamwamba pa bar, ndiyeno mutsike pansi molamulidwa. Pewani kugwiritsa ntchito mphamvu kuti mudzikokere, chifukwa izi zingayambitse kuvulala komanso kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Gwiritsirani Ntchito Kulemera Moyenera: Yambani ndi kulemera komwe mungathe kunyamula bwino ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kugwiritsa ntchito kulemera kwambiri posachedwa kungayambitse mawonekedwe osayenerera ndikuwonjezera chiopsezo cha kuvulala.
  • Gwiritsani ntchito Spotter: Makamaka pamene mutangoyamba kumene kapena kuyesa kulemera kwatsopano, ndizopindulitsa kukhala ndi malo. Akhoza kukuthandizani kusunga mawonekedwe, kukulepheretsani

Kulemera Dzanja Limodzi Kokani mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kulemera Dzanja Limodzi Kokani mmwamba?

Zochita zolimbitsa thupi za Weighted One Hand Pull Up ndi zapamwamba kwambiri ndipo zimafuna mphamvu zambiri zam'mwamba. Nthawi zambiri samalimbikitsidwa kwa oyamba kumene. Oyamba kumene ayenera kuyamba ndi masewera olimbitsa thupi kuti alimbitse mphamvu zawo ndikupita patsogolo pang'onopang'ono kupita ku masewera olimbitsa thupi. Atha kuyamba ndi kukoka nthawi zonse ndipo akakhala omasuka ndi izi, amatha kupita ku zovuta zina monga kukokera kwa dzanja limodzi. Kuonjezera kulemera kuyenera kukhala kupitirira komaliza pambuyo podziwa kukokera kwa dzanja limodzi ndi mawonekedwe oyenera. Nthawi zonse ndikofunikira kupewa kuvulala posathamangira kuchita masewera olimbitsa thupi apamwamba kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kulemera Dzanja Limodzi Kokani mmwamba?

  • The Weighted One Hand Pull Up with Assisted Band imaphatikizanso gulu lolimbikira kuti lithandizire pokokera mmwamba ndi dzanja limodzi ndikugwira cholemetsa kwina.
  • The Weighted One Hand Pull Up ndi Iso Hold imafuna kuti mugwire pamwamba pa kukoka kwa masekondi angapo musanatsike pansi, ndi kulemera kudzanja lina.
  • The Weighted One Hand Pull Up with Leg Raise imaphatikizapo kukweza mwendo pamwamba pa kayendetsedwe kake kuti agwirizane ndi pachimake, pamene akugwira cholemera kumbali inayo.
  • Kulemera kwa Dzanja Limodzi Kukokera Mmwamba ndi Plyometric Switch kumaphatikizapo kukoka ndi dzanja limodzi, kusinthana manja pamwamba pa kayendetsedwe kake, ndiyeno kutsika pansi ndi dzanja lina, pamene mukugwira kulemera.

Izinto zokufunda ezishisa ezivumelekile Kulemera Dzanja Limodzi Kokani mmwamba?

  • Mizere Yopindika ndi yopindulitsa chifukwa imayang'ananso ma lats, ma rhomboid, ndi misampha, omwe ndi ofunikira kwambiri pamayendedwe akoka, ndipo amathandizira kukulitsa mphamvu zanu zokoka komanso kukhazikika, zomwe ndizofunikira popanga Weighted One Hand Pull-ups. .
  • Ma Lat Pulldowns amatha kukulitsa magwiridwe antchito anu mu Weighted One Hand Pull-ups momwe amalozera kwambiri minofu ya latissimus dorsi, yomwe ndiyofunikira pakusuntha kokweza, komanso imathandizira kukulitsa mphamvu zanu zogwira, zomwe ndizofunikira kuti musunge bala. panthawi yolimbitsa thupi.

Amaxabiso angamahlekwane kanye Kulemera Dzanja Limodzi Kokani mmwamba

  • Weighted One Hand Pull Up yolimbitsa thupi
  • Zochita zolimbitsa kumbuyo
  • Dzanja limodzi kukoka ndi zolemera
  • Maphunziro okweza kukwera
  • Dzanja limodzi lolemera kukoka mmwamba
  • Zolimbitsa thupi zakumbuyo
  • Zochita zotsogola zapamwamba
  • Kulemera mkono umodzi kukokera mmwamba
  • Zolimbitsa thupi kwambiri zam'mbuyo
  • Kuphunzitsa mphamvu kwa minofu yam'mbuyo