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Wide Grip Kokani Mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Teres Major
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Ukuxhumana kwe Wide Grip Kokani Mmwamba

The Wide Grip Pull Up ndi masewera olimbitsa thupi apamwamba kwambiri omwe amayang'ana kwambiri latissimus dorsi (minofu yakumbuyo), komanso kuchita biceps, trapezius, ndi deltoids. Ndioyenera kwa aliyense amene akufuna kupanga kulimba mtima ndi kutanthauzira kwa minofu m'thupi lawo lakumtunda, makamaka omwe akuchita nawo zinthu zomwe zimafuna kukoka mwamphamvu kapena kukwera. Kuphatikiza Wide Grip Pull Ups muzochita zanu zolimbitsa thupi kumatha kukulitsa mphamvu yakumtunda kwa thupi lonse, kuwongolera kaimidwe, ndikuthandizira kuti msana wofotokozedwa bwino, wooneka ngati V.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wide Grip Kokani Mmwamba

  • Yembekezerani ku bar ndi manja anu motambasula, kusunga thupi lanu molunjika ndi mapazi anu pansi.
  • Kokani thupi lanu ku bar pofinya mapewa anu pamodzi ndikuyendetsa zigono zanu pansi.
  • Pitirizani kukoka mpaka chibwano chanu chili pamwamba pa bar, kuwonetsetsa kuti thupi lanu likhale lolunjika komanso kupewa kugwedezeka.
  • Dzichepetseni pang'onopang'ono mpaka pamalo oyambira, sungani kuwongolera ndikuwonetsetsa kuti mikono yanu yatambasulidwa musanayambe kubwereza kotsatira.

Izinto zokwenza Wide Grip Kokani Mmwamba

  • **Kuyenda Kwathunthu**: Kuti mupindule ndi kukokera kokulirapo, onetsetsani kuti mukugwiritsa ntchito kusuntha konse. Izi zikutanthauza kuyamba ndi manja anu otambasulidwa pansi ndikudzikoka mpaka chibwano chanu chili pamwamba pa bala. Pewani kubwereza theka chifukwa sangagwire minofu yanu mokwanira ndipo zingayambitse kusamvana.
  • **Kuyenda Koyendetsedwa**: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. M'malo mwake, yang'anani pakuchita minofu yanu ndikudzikweza mmwamba mwadongosolo. Dzichepetseninso pang'onopang'ono;

Wide Grip Kokani Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wide Grip Kokani Mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Wide Grip Pull Up. Komabe, zitha kukhala zovuta kwa ena chifukwa zimafunikira mphamvu yayikulu yathupi. Oyamba kumene ayenera kuyamba pang'onopang'ono, mwina ndi kukoka kothandizira kapena kukoka koyipa, ndipo pang'onopang'ono ayambe kuchita kukoka kokwanira. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati ndinu oyamba kumene, mungafune kuganizira kugwira ntchito ndi mphunzitsi wanu kapena katswiri wa masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wide Grip Kokani Mmwamba?

  • Chin Up ndi mtundu wina, pomwe zikhatho zimayang'ana kwa inu, kutsindika ma biceps ndi manja anu.
  • The Neutral Grip Pull Up imaphatikizapo kugwira kapamwamba ndi manja ang'onoang'ono akuyang'anizana, zomwe zingachepetse kupsinjika pamanja ndi mapewa.
  • Commando Pull Up ndi mtundu wapadera womwe umagwira kapamwamba kwambiri ndi thupi lanu ndikudzikweza mbali imodzi, kenako inayo, ndikugwira ntchito zosiyanasiyana zamagulu.
  • The One Arm Pull Up ndikusintha kovutirapo komwe mumadzikweza mmwamba pogwiritsa ntchito mkono umodzi wokha, ndikumakulitsa mphamvu ndikuyang'ana mphamvu yakumtunda kwamunthu.

Izinto zokufunda ezishisa ezivumelekile Wide Grip Kokani Mmwamba?

  • Ma Inverted Rows amagwiranso ntchito minyewa yakumbuyo ndipo imatha kuthandizira kulimbikitsa mphamvu zolimbikira pamakoka ambiri, makamaka kwa iwo omwe amapeza zovuta zokoka.
  • Bent Over Rows ndi masewera ena apawiri omwe amayang'ana magulu a minofu omwewo monga kukokera kokulirapo, motero kumathandizira kulimbitsa mphamvu yakumbuyo ndikuwongolera kukoka kwanu.

Amaxabiso angamahlekwane kanye Wide Grip Kokani Mmwamba

  • Kulimbitsa thupi kwa Wide Grip Pull Up
  • Zochita zolimbitsa thupi zolemetsa
  • Zochita zolimbitsa kumbuyo
  • Zolimbitsa thupi zapamwamba
  • Kulemera kwa thupi kumakoka
  • Zochita zogwira mwamphamvu
  • Zolimbitsa thupi kunyumba zobwerera
  • Zochita zomanga minofu yakumbuyo
  • No-zida mmbuyo ntchito
  • Njira zazikulu zokokera zogwira