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Kuyimitsidwa Kukokera mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiHajarori
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kuyimitsidwa Kukokera mmwamba

The Suspension Pull-up ndi masewera olimbitsa thupi apamwamba kwambiri omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo kumbuyo, mapewa, ndi mikono, kupititsa patsogolo mphamvu, kusinthasintha, ndi kupirira. Ndioyenera kwa anthu omwe ali ndi mphamvu zapakati kapena zapamwamba omwe akufuna kuwonjezera mphamvu zawo zakumtunda komanso kutanthauzira kwa minofu. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amatha kuphatikizira minofu ingapo nthawi imodzi, kulimbikitsa kulimbitsa thupi komanso magawo olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Kukokera mmwamba

  • Imani moyang'anizana ndi zingwezo ndipo gwirani zogwirirazo mwamphamvu ndikugwira mopitilira muyeso, sungani mapazi anu patsogolo pang'ono ndipo thupi lanu molunjika.
  • Yambani kuchita masewera olimbitsa thupi pokokera thupi lanu ku zogwirira, kugwada m'zigongono ndikuyang'ana kwambiri kufinya mapewa anu pamodzi.
  • Mukakweza thupi lanu momwe mungathere, gwirani malowo kwa kamphindi, kuonetsetsa kuti chifuwa chanu chili pafupi ndi zogwirira.
  • Pang'onopang'ono tsitsani thupi lanu kumalo oyambira mowongolera, motambasulira manja anu mokwanira, ndikubwereza ndondomeko yomwe mukufuna kubwereza.

Izinto zokwenza Kuyimitsidwa Kukokera mmwamba

  • **Grip Strength**: Onetsetsani kuti mwagwira wophunzitsa kuyimitsidwa molimba koma osati mopambanitsa. Kulakwitsa kofala ndikugwira mwamphamvu kwambiri, zomwe zingayambitse kutopa kwa msana wanu ndi manja anu asanagwire ntchito.
  • **Gwiritsani Ntchito Pakatikati Mwanu**: Gwirizanitsani minofu yanu yayikulu panthawi yonse yolimbitsa thupi. Izi sizidzangothandiza kuti thupi lanu likhale lokhazikika komanso limagwiranso ntchito minofu yanu ya m'mimba. Kulakwitsa kofala ndikungoyang'ana pa kukoka ndikuyiwala za pachimake.
  • **Mayendedwe Oyendetsedwa**: Chitani rep iliyonse ndikusuntha pang'onopang'ono, koyendetsedwa. Pewani kulakwitsa kofala pothamangira masewera olimbitsa thupi, zomwe zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
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Kuyimitsidwa Kukokera mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Kukokera mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Pull-up, koma zingakhale zovuta ngati alibe mphamvu zolimba zam'mwamba. Ndikofunikira kuti muyambe ndi masewera olimbitsa thupi opepuka kapena kugwiritsa ntchito thandizo ngati magulu otsutsa. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuphunzira mawonekedwe olondola kuti mupewe kuvulala. Zimakhalanso zopindulitsa kuyamba ndi kubwerezabwereza pang'ono ndi kuwonjezeka pang'onopang'ono pamene mphamvu ndi chipiriro zikukula. Kufunsana ndi katswiri wolimbitsa thupi kungathandizenso kwambiri kwa oyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Kukokera mmwamba?

  • L-Sit Suspension Pull-up: Mu mtundu uwu, miyendo yanu imatambasulidwa patsogolo panu mu mawonekedwe a L pamene mukukoka, zomwe zimagwira pachimake chanu kwambiri.
  • Wide Grip Suspension Pull-up: Kusiyanaku kumaphatikizapo kuyika manja kwakukulu pazingwe zoyimitsidwa, kulunjika kumtunda wanu wammbuyo ndi mapewa.
  • Tsekani Kuyimitsa Kuyimitsa Kuyimitsa: Apa, mumayika manja anu pafupi ndi zingwe zoyimitsidwa, kuyang'ana kwambiri pa biceps yanu ndi gawo lapakati la msana wanu.
  • Kuyimitsidwa Kukoka ndi Knee Tuck: Kusinthaku kumawonjezera kubondo pamwamba pa kukokera kulikonse, komwe kumakhudzanso minofu ya m'mimba mwanu.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Kukokera mmwamba?

  • Dead Hang: Zopachika Zakufa zimathandizira kukulitsa mphamvu zogwira, zomwe ndizofunikira kuti muzichita bwino ma Suspension Pull-ups. Zimathandizanso kutambasula ndi kulimbikitsa minofu ya mapewa, yomwe imakhudzidwa kwambiri ndi kayendetsedwe ka kukoka.
  • Lat Pulldowns: Monga Suspension Pull-ups, Lat Pulldowns makamaka imayang'ana minofu ya latissimus dorsi kumbuyo. Popereka kukana kosiyana ndi kulola kusuntha koyendetsedwa bwino, angathandize kupititsa patsogolo mphamvu ndi chipiriro chofunikira pa Suspension Pull-ups.

Amaxabiso angamahlekwane kanye Kuyimitsidwa Kukokera mmwamba

  • Kuyimitsa Kukoka kulimbitsa thupi
  • Zochita zolimbitsa kumbuyo
  • Njira zophunzitsira zoyimitsidwa
  • Zosiyanasiyana zokopa
  • Kuyimitsa zida zolimbitsa thupi
  • Kuchita masewera olimbitsa thupi kumbuyo ndi Suspension
  • Kuyimitsa Kukokera mmwamba njira
  • Zolimbitsa thupi zapamwamba
  • Back toning Kuyimitsa ntchito
  • Advanced Suspension Pull-ups Workouts