Kuyimitsidwa Kudzithandiza Kukokera mmwamba
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Ukuxhumana kwe Kuyimitsidwa Kudzithandiza Kukokera mmwamba
The Suspension Self-Assisted Pull-up ndi masewera olimbitsa thupi omwe amalimbana ndi kulimbitsa thupi lapamwamba, makamaka kumbuyo, mapewa, ndi minofu ya mkono. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuphatikiza oyamba kumene omwe angafunike kuthandizidwa popanga zokoka zachikhalidwe. Pophatikizira zolimbitsa thupi izi m'chizoloŵezi chanu, mutha kukulitsa mphamvu zakumtunda kwa thupi lanu, kukulitsa kupirira kwa minofu, ndipo pang'onopang'ono kumangitsa mphamvu zofunikira kuti muchite kukoka kopanda thandizo.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Kudzithandiza Kukokera mmwamba
- Gwirani zogwirira ntchito zomangirira ndi manja onse awiri, zikhato zikuyang'ana kutali ndi inu, ndipo bwererani kuti mubwerere, ndikupanga ngodya ndi thupi lanu ndi nthaka.
- Phimbani mawondo anu pang'ono ndikusunga mapazi anu pansi, kusunga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu.
- Kokani chifuwa chanu mpaka kumapazi mwa kukoka mapewa anu kumbuyo ndi pansi, kugwedeza zigongono zanu pamene mukupita, kusunga thupi lanu molunjika panthawi yonseyi.
- Pang'onopang'ono dzichepetseni kubwerera kumalo oyambira ndi kayendetsedwe ka kayendetsedwe kake, mukutambasula manja anu mokwanira musanabwereze kukoka.
Izinto zokwenza Kuyimitsidwa Kudzithandiza Kukokera mmwamba
- **Pewani Kuthamanga**: Kulakwitsa kofala ndikuthamanga masewera olimbitsa thupi. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
- **Gwiritsani Ntchito Pakatikati Mwanu**: Kuchita nawo pachimake ndikofunikira kuti pakhale bata ndi mphamvu panthawi yokoka. Kulakwitsa kofala ndikunyalanyaza pachimake ndikudalira mphamvu ya mkono ndi mapewa.
- **Kupita Pang'onopang'ono**: Yambani ndi kupendekera kwakukulu ndikuchepetsa pang'onopang'ono pamene mphamvu zanu zikukula. Izi zidzakuthandizani kumanga mphamvu pang'onopang'ono ndikupewa kupititsa patsogolo minofu yanu.
- **Kutenthetsa ndi Kuzizira**: Nthawi zonse
Kuyimitsidwa Kudzithandiza Kukokera mmwamba Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Kudzithandiza Kukokera mmwamba?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Suspension Self-assisted Pull-up. M'malo mwake, nthawi zambiri amalimbikitsidwa kwa oyamba kumene omwe akugwira ntchito mpaka kumakoka achikhalidwe. Zochitazo zimagwiritsa ntchito wophunzitsa kuyimitsidwa (monga magulu a TRX) kuti athandizire kukoka, ndikupangitsa kuti ntchitoyi ikhale yotheka kwa iwo omwe akuyamba kumene. Magulu oyimitsidwa amathandizira kutenga kulemera kwa thupi, kukulolani kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera ndikumangirira pang'onopang'ono mphamvu. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti mukuchita bwino kuti musavulale.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Kudzithandiza Kukokera mmwamba?
- Eccentric Pull-up: Izi zimayang'ana pa gawo lotsitsa lachikoka, pomwe mumayambira pamwamba ndikudzitsitsa pang'onopang'ono, ndikuwonjezera nthawi pansi pa kupsinjika kwa minofu yanu.
- Gulu Lothandizira Kukokera Mmwamba: Mukusintha uku, mumagwiritsa ntchito gulu lokana kukuthandizani mu gawo lokwera la kukokera, kupangitsa kukhala kosavuta ndikukulolani kuti mumalize kubwereza zambiri.
- Kudumpha Kukokera: Izi zimaphatikizapo kulumpha kuchokera pansi kuti mugwiritse ntchito mphamvu kuti muthandizire kumtunda kwa kukoka, kuthandizira kulimbikitsa mphamvu ndi chipiriro.
- Isometric Hold Pull-up: Kusiyanaku kumaphatikizapo kugwira malo apamwamba a kukoka kwa nthawi yayitali, zomwe zimathandiza kuwonjezera mphamvu zogwira ndi kupirira kwathunthu kwa minofu.
Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Kudzithandiza Kukokera mmwamba?
- Zopachika Zakufa: Zopachika Zakufa ndizochita zolimbitsa thupi zabwino kwambiri chifukwa zimathandiza kulimbitsa mphamvu zogwira komanso kuyenda kwa mapewa, zomwe ndizofunikira kwambiri popanga Suspension Self assisted Pull-ups moyenera komanso motetezeka.
- Kukoka Koyipa: Zochitazi zimakwaniritsa Kuyimitsa Kudzithandizira Kudzilimbitsa monga kumaphatikizapo magulu a minofu omwewo ndi kayendedwe ka kayendetsedwe kake, koma imayang'ana kwambiri gawo la kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka ntchito. -UPS.
Amaxabiso angamahlekwane kanye Kuyimitsidwa Kudzithandiza Kukokera mmwamba
- Kuyimitsa Kukoka kulimbitsa thupi
- Zochita zolimbitsa kumbuyo ndi Suspension
- Chizoloŵezi chodzithandizira Kudzikweza
- Kuyimitsidwa maphunziro kwa minofu kumbuyo
- Suspension Self assisted Back Exercise
- Zosiyanasiyana zokoka ndi Suspension
- Kulimbitsa thupi kunyumba Kuyimitsa Kukoka
- Upper body Suspension exercises
- Kubwerera ku masewera olimbitsa thupi pogwiritsa ntchito Suspension
- Maphunziro Odzithandizira Kuyimitsidwa Kokoka.