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Wide Grip Kumbuyo 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, Teres Major, Trapezius Upper Fibers
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Ukuxhumana kwe Wide Grip Kumbuyo Kokani Mmwamba

The Wide Grip Rear Pull Up ndi masewera olimbitsa thupi omwe amayang'ana kwambiri latissimus dorsi, rhomboids, ndi trapezius minofu, zomwe zimathandiza kuti mukhale ndi kaimidwe kabwino komanso kumbuyo kolimba. Ndizoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kukulitsa mphamvu zawo zakumtunda komanso kutanthauzira kwaminofu. Anthu amatha kusankha masewerawa kuti asinthe machitidwe awo olimbitsa thupi, kulimbitsa minofu, komanso kupititsa patsogolo masewerawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wide Grip Kumbuyo Kokani Mmwamba

  • Gwirani mmwamba ndikugwira kachitsuloko ndi manja anu otalikirapo kuposa m'lifupi m'lifupi mapewa, zikhato zikuyang'ana kutali ndi inu.
  • Pang'onopang'ono kukoka thupi lanu m'mwamba, ndikuganizira kugwiritsa ntchito minofu yanu yam'mbuyo, mpaka chibwano chanu chili pamwamba pa bar.
  • Gwirani malowo kwa mphindi imodzi, kenaka muchepetse thupi lanu pang'onopang'ono mpaka pamalo oyamba.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Wide Grip Kumbuyo Kokani Mmwamba

  • Limbikitsani Minofu Yanu: Ndikofunikira kugwirizanitsa minofu ya msana ndi mapewa pamene mukudzikweza. Pewani kugwiritsa ntchito ma biceps anu kuti mugwire ntchitoyo, chifukwa izi zitha kubweretsa zovuta zosafunikira ndipo sizingakupatseni phindu lonse lazolimbitsa thupi. Limbikitsani kufinya mapewa anu pamodzi pamene mukudzikweza kuti mutsimikizire kuti mukugwiritsa ntchito minofu yoyenera.
  • Lamulirani Mayendedwe Anu: Cholakwika chofala ndikugwiritsa ntchito mphamvu kudzikweza ndikutsika mwachangu. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala. Onetsetsani kuti mukuwongolera

Wide Grip Kumbuyo Kokani Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wide Grip Kumbuyo Kokani Mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Wide Grip Rear Pull Up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yakumtunda kwa thupi. Ntchitoyi imayang'ana makamaka minofu yakumbuyo kwanu, mapewa, ndi mikono. Ngati ndinu oyamba, tikulimbikitsidwa kuti muyambe ndi kukoka kothandizira kapena kutsitsa kotsika kuti mupange mphamvu zanu musanapite ku Wide Grip Rear Pull Up. Nthawi zonse kumbukirani kukhala ndi mawonekedwe oyenera kuti musavulale komanso kuti mupindule ndi masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wide Grip Kumbuyo Kokani Mmwamba?

  • Neutral Grip Rear Pull Up imaphatikizapo kugwira bala ndi manja ang'onoang'ono kuyang'anizana, zomwe zimatha kupangitsa ma biceps kwambiri.
  • The One-Arm Rear Rear Pull Up ndi mtundu wovuta womwe umaphatikizapo kukokera mmwamba pogwiritsa ntchito mkono umodzi panthawi imodzi.
  • The Assisted Rear Pull Up imagwiritsa ntchito makina kapena bandi kuti ithandizire kulemera kwanu, zomwe zimapangitsa kuti masewerawa azitha kupezeka kwa oyamba kumene.
  • The Weighted Rear Pull Up imawonjezera kukana pogwiritsa ntchito lamba wolemera kapena dumbbell pakati pa mapazi anu, ndikuwonjezera mphamvu yolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Wide Grip Kumbuyo Kokani Mmwamba?

  • Bent Over Rows ndizochita zolimbitsa thupi zomwe zimagwiranso ntchito pa latissimus dorsi, rhomboids, ndi minofu ya trapezius, yofanana ndi Wide Grip Rear Pull Ups, motero kupititsa patsogolo mphamvu zammbuyo ndi kukhazikika.
  • Ma Lat Pulldowns ndi masewera ena owonjezera chifukwa amatsanzira kayendedwe ka Wide Grip Rear Pull Ups koma amatha kusinthidwa kuti akhale olemera kwambiri, ndikupereka mwayi wopezeka kwa oyamba kumene kapena omwe akufuna kuwonjezera kubwereza kukoka.

Amaxabiso angamahlekwane kanye Wide Grip Kumbuyo Kokani Mmwamba

  • Zochita Zolimbitsa Thupi Zozungulira
  • Back Pull Up Workout
  • Bodyweight Back Training
  • Njira za Wide Grip Pull Up
  • Zochita Zolimbitsa Msana
  • Wide Grip Upper Body Workout
  • Bodyweight Kumbuyo Kokani Mmwamba
  • Zochita Zomangamanga Zakumbuyo
  • Wide Grip Pull Up Back Workout
  • Kulimbitsa Thupi Lolimbitsa Msana