Thumbnail for the video of exercise: Kuyimitsidwa Kukokera mmwamba

Kuyimitsidwa Kukokera mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiHajarori
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Rectus Abdominis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kuyimitsidwa Kukokera mmwamba

Suspension Pull-up ndi masewera olimbitsa thupi omwe amalimbitsa ndikulimbitsa minofu ya kumbuyo, mapewa, ndi mikono. Ndioyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kukulitsa mphamvu zawo zakumtunda komanso kupirira kwamisinkhu. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kusintha momwe amakokera, kuwongolera thupi lawo lonse, ndikuwonjezera mphamvu zogwirira ntchito, zomwe zimapangitsa kukhala chisankho chabwino kwa iwo omwe ali ndi chidwi ndi zolimbitsa thupi, masewera olimbitsa thupi, kapena kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Kukokera mmwamba

  • Imani pansi pa zingwezo, fikirani mmwamba ndikugwira zogwirira ntchito ndi manja anu kuyang'anizana wina ndi mzake mopanda ndale, ndipo yendani mapazi anu kutsogolo kuti thupi lanu likhale pang'ono.
  • Yambani kuchita masewera olimbitsa thupi pokokera thupi lanu m'mwamba kupita ku zogwirira, kusunga thupi lanu mowongoka ndikugwira pakati panu kuti chiuno chanu zisagwedezeke.
  • Pitirizani kudzikweza mpaka chifuwa chanu chikhale chofanana ndi zogwirira ntchito, kuyang'ana pa kufinya mapewa anu pamodzi ndikugwirizanitsa minofu yanu yam'mbuyo.
  • Tsitsani thupi lanu mmbuyo pang'onopang'ono, kayendetsedwe koyendetsedwa kumalo oyambira, kuonetsetsa kuti mutambasula manja anu musanayambe kubwerezabwereza.

Izinto zokwenza Kuyimitsidwa Kukokera mmwamba

  • **Mayendedwe Oyendetsedwa**: Dzikokereni mmwamba mowongolera, kuwonetsetsa kuti minofu yanu ikugwira ntchitoyo, osati kuthamanga. Mukafika pamwamba, imani pang'ono musanadzichepetse pang'onopang'ono. Kuyenda mwachangu, kogwedezeka kungayambitse kuvulala ndipo sikungagwire minofu yanu bwino.
  • ** Phatikizani Core Yanu **: Kuchita nawo pachimake ndikofunikira kuti mukhalebe okhazikika panthawiyi. Zimathandizanso kupititsa patsogolo mphamvu zonse ndi ubwino wa kukoka. Pewani kulola kuti mimba yanu igwedezeke kapena m'munsi mwanu.
  • **Kusuntha Kwathunthu**: Kuti mupindule ndi zokoka zoyimitsidwa, gwiritsani ntchito kusuntha kokwanira. Yambani ndi

Kuyimitsidwa Kukokera mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Kukokera mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Pull-up. Komabe, ndikofunikira kuzindikira kuti kuchita masewera olimbitsa thupi kumafuna mphamvu inayake yapamwamba ya thupi. Oyamba kumene ayenera kuyamba ndi voliyumu yotsika ndikuwonjezeka pang'onopang'ono pamene akupanga mphamvu. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati ndinu oyamba kumene, zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi kuti akutsogolereni muzolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Kukokera mmwamba?

  • Kuyimitsa Minofu-Up: Mumtunduwu, mumadzikoka nokha ndikukankhira thupi lanu pamwamba pa zogwirira, ndikugwedeza chifuwa chanu ndi triceps.
  • Inverted Row Suspension Pull-Up: Pakusiyana uku, mumayika thupi lanu pansi pa zingwe zoyimitsidwa ndikukokera chifuwa chanu ku zogwirira, kulunjika minofu yanu yam'mbuyo.
  • Kuyimitsidwa Kukoka ndi Knee Tuck: Kusiyanasiyana kumeneku kumawonjezera masewera olimbitsa thupi, komwe mumakankhira mawondo anu pachifuwa chanu pamwamba pa kukoka.
  • Wide-Grip Suspension Suspension-Up: Mu Baibuloli, mumagwira zogwirira ntchito mokulirapo kuposa m'lifupi mwamapewa, ndikugogomezera minofu yanu ya lat.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Kukokera mmwamba?

  • Lat Pulldowns: Zochitazi zimayang'ananso latissimus dorsi, gulu lalikulu la minofu lomwe limagwiritsidwa ntchito mu Suspension Pull-ups. Mwa kulimbikitsa minofu iyi, mukhoza kuwonjezera mphamvu zanu zokoka ndi kupirira, zomwe zimapangitsa kuti Suspension Pull-up ikhale yosavuta kuchita.
  • Zopachika Zakufa: Zochita izi zimathandiza kulimbitsa mphamvu zogwira komanso kukhazikika kwa mapewa, zinthu ziwiri zofunika kwambiri kuti mugwiritse ntchito Suspension Pull-ups bwino. Mwa kuphatikiza ma Dead Hangs muzochita zanu, mutha kukulitsa luso lanu logwiritsa ntchito zingwe zoyimitsidwa kwa nthawi yayitali, ndikuwongolera magwiridwe antchito anu onse a Suspension Pull-up.

Amaxabiso angamahlekwane kanye Kuyimitsidwa Kukokera mmwamba

  • Kuyimitsa Kukoka kulimbitsa thupi
  • Back zolimbitsa thupi ndi kuyimitsidwa
  • Kuyimitsidwa maphunziro kwa msana
  • Kusintha kosiyanasiyana ndi kuyimitsidwa
  • Kuyimitsidwa zida kumbuyo kulimbitsa thupi
  • Kulimbitsa mphamvu ndi kuyimitsidwa kukoka-ups
  • Zochita za kuyimitsidwa kwapamwamba kwa thupi
  • Back minofu chitukuko ndi kuyimitsidwa kukoka-ups
  • Zochita zoyimitsidwa kwambiri zokoka
  • Kulimbitsa thupi kunyumba ndi zokoka kuyimitsidwa.