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Mkono Umodzi Wotsutsana ndi Khoma

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi, Teres Major
Amashwa eqhapho
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Ukuxhumana kwe Mkono Umodzi Wotsutsana ndi Khoma

Kuchita masewera olimbitsa thupi kwa One Arm Against Wall ndi njira yosavuta koma yogwira mtima yotambasula yomwe imapindulitsa makamaka anthu omwe akufuna kuwongolera mapewa awo komanso kaimidwe. Ndi yabwino kwa anthu amisinkhu yonse yolimbitsa thupi, kuphatikiza othamanga, ogwira ntchito muofesi, kapena aliyense amene sakumva bwino pamapewa chifukwa chokhala osachita nthawi yayitali kapena mawonekedwe osayenera. Zochita izi ndizofunika chifukwa sizimangowonjezera kusinthasintha ndi kuyenda kosiyanasiyana, komanso zimathandiza kuchepetsa kupsinjika kwa minofu ndi kuchepetsa chiopsezo cha kuvulala kwa mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mkono Umodzi Wotsutsana ndi Khoma

  • Kwezani mkono umodzi molunjika ndikuyika chikhatho chanu molunjika kukhoma, ndikusunga mkono wanu pamtunda.
  • Tsatirani thupi lanu pang'onopang'ono kukhoma, kutambasula phewa la mkono womwe uli pakhoma, mpaka mutamva kutambasula bwino.
  • Gwirani malowa kwa masekondi 20-30, kupuma bwinobwino.
  • Bwerezani zolimbitsa thupi ndi mkono wina.

Izinto zokwenza Mkono Umodzi Wotsutsana ndi Khoma

  • Mayendedwe Oyendetsedwa: Kankhirani khoma pogwira pachifuwa chanu ndi minofu ya tricep, kenako pang'onopang'ono mubwerere kumalo oyambira. Zochita izi sizokhudza kuthamanga koma kuyenda moyendetsedwa mwadala. Kuthamanga kupyolera mu kayendetsedwe kake kungachepetse mphamvu zake ndikuwonjezera chiopsezo cha kuvulala.
  • Sungani Thupi Lanu Limodzi: Thupi lanu liyenera kukhala lolunjika nthawi yonse yochita masewera olimbitsa thupi. Pewani kupotoza kapena kupindika torso yanu, chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
  • Yang'anani pa Kutengeka Kwa Minofu: Yang'anani kwambiri pa minofu yomwe mukugwira ntchito - chifuwa, phewa ndi triceps. Muyenera kumva kukankhana kwa minofu imeneyi pamene mukukankha khoma. Ngati simukumva izi, mungafunike kutero

Mkono Umodzi Wotsutsana ndi Khoma Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mkono Umodzi Wotsutsana ndi Khoma?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a One Arm Against Wall. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zingathandize kusintha mapewa ndi kusinthasintha. Komabe, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikusunga mawonekedwe oyenera kuti asavulale. Ngati kusapeza bwino kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo ndipo mwina kusinthidwa kuti zigwirizane ndi momwe alili olimba. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi waumwini kapena wothandizira thupi kuti awatsogolere pochita masewera olimbitsa thupi poyamba kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mkono Umodzi Wotsutsana ndi Khoma?

  • Arm One Against Wall yokhala ndi Squat: Apa, mumachita squat ndikusunga mkono umodzi kukhoma, womwe umalunjika kumunsi kwa thupi lanu ndikuwonjezera bata.
  • One Arm Against Wall With Side Stretch: Mtunduwu umaphatikizapo kukweza dzanja lanu laulere mmwamba ndi pamwamba pamutu panu kuti mutambasule mbali, kukulitsa kusinthasintha ndikutalikitsa minofu yam'mbali.
  • One Arm Against Wall yokhala ndi Resistance Band: Powonjezera gulu lolimbikira kuzungulira dzanja lanu ndi khoma, kusinthaku kumawonjezera mphamvu ndikuwongolera minofu ya mkono ndi mapewa bwino.
  • Arm One Against Wall yokhala ndi Bicep Curl: Mukusintha uku, mumapanga bicep curl ndi mkono wanu waulere pomwe ina imakanikizidwa kukhoma, kuyang'ana mphamvu ya mkono ndi toning ya minofu.

Izinto zokufunda ezishisa ezivumelekile Mkono Umodzi Wotsutsana ndi Khoma?

  • Kutambasula kwa Doorway kumayenderana ndi One Arm Against Wall pamene imayang'ana magulu a minofu omwewo, makamaka mapewa ndi chifuwa, kupititsa patsogolo kayendetsedwe kake ndi mphamvu za minofu.
  • The Wall Push-Up ndi ntchito ina yomwe imagwirizana ndi One Arm Against Wall chifukwa sikuti imagwira ntchito pachifuwa ndi minofu ya mapewa, komanso imagwira ntchito pachimake, ndikupangitsa kuti thupi liziyenda bwino kwambiri.

Amaxabiso angamahlekwane kanye Mkono Umodzi Wotsutsana ndi Khoma

  • Zolimbitsa thupi kumbuyo
  • Kulimbitsa thupi kwa One Arm Against Wall
  • Masewera olimbitsa thupi a msana
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Ntchito yokankha khoma la mkono umodzi
  • Back kulimbikitsa khoma ntchito
  • Bodyweight back training
  • One arm wall back workout
  • Zochita zolimbitsa khoma kumbuyo
  • Zochita zolimbitsa thupi pakhoma la mkono umodzi kumbuyo