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Wide Grip Kumbuyo Kukokera Mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBiceps Brachii, Brachialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers
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Ukuxhumana kwe Wide Grip Kumbuyo Kukokera Mmwamba

The Wide Grip Rear Pull-Up ndi masewera olimbitsa thupi omwe amalimbana kwambiri ndi minofu yanu yam'mbuyo, makamaka latissimus dorsi, ndikugwiranso mapewa ndi manja anu. Kulimbitsa thupi kumeneku ndikwabwino kwa okonda zolimbitsa thupi apakati mpaka apamwamba omwe akufuna kuwonjezera mphamvu, kuwongolera matanthauzidwe a minofu, komanso kupititsa patsogolo magwiridwe antchito amthupi lonse. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kukonza njira yanu yokoka, kulimbikitsa kaimidwe kabwino, ndikuthandizira kuti mukhale ndi thupi lozungulira bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wide Grip Kumbuyo Kukokera Mmwamba

  • Kokani thupi lanu mmwamba mwa kufinya mapewa anu pamodzi, kuyendetsa zigono zanu pansi, ndikukweza chifuwa chanu.
  • Pitirizani kukoka thupi lanu mpaka chibwano chanu chili pamwamba pa bar, kuonetsetsa kuti mukugwiritsa ntchito minofu yanu yam'mbuyo osati manja anu okha.
  • Gwirani malowa kwa mphindi imodzi, ndikuganizira za kugunda kwa minofu yanu yam'mbuyo.
  • Pang'onopang'ono tsitsani thupi lanu mmbuyo kumalo oyambira, kukulitsa manja anu ndikulola kuti mapewa anu afalikire.

Izinto zokwenza Wide Grip Kumbuyo Kukokera Mmwamba

  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, gwiritsani ntchito mayendedwe osiyanasiyana. Yambani kuchokera pamlende wathunthu ndi manja otambasulidwa kwathunthu, ndikudzikoka mpaka chifuwa chanu chikhudze kapena chifike pafupi ndi bar. Pewani kulakwitsa kofala kwa kungotambasula manja pang'ono pansi kapena kusakokera mmwamba mokwanira.
  • Kuyenda Koyendetsedwa: Pewani kugwiritsa ntchito mphamvu kapena kugwedeza thupi lanu kuti mudzuke. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala. M'malo mwake, yang'anani pakuchita minofu yanu yakumbuyo ndikukokera mmwamba mowongolera komanso mokhazikika.
  • Njira Yopumira: Kupuma koyenera ndikofunikira

Wide Grip Kumbuyo Kukokera Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wide Grip Kumbuyo Kukokera Mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Wide Grip Rear Pull-Up. Komabe, ndikofunika kuzindikira kuti ichi ndi masewera olimbitsa thupi omwe amafunikira mphamvu zambiri za thupi. Oyamba kumene ayenera kuyamba ndi zokoka zoyambira kapena zothandizira kukoka kuti azilimbitsa mphamvu asanayese kukoka kukoka kumbuyo. Nthawi zonse kumbukirani kutenthetsa bwino musanachite masewera olimbitsa thupi komanso kukhala ndi mawonekedwe oyenera kuti musavulale.

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

  • Underhand Grip Rear Pull-Up: Mtunduwu umafuna kuti mugwire bala ndi manja anu kuyang'ana kwa inu, zomwe zimagwiritsa ntchito minofu yambiri ya bicep mukugwirabe ntchito kumbuyo.
  • Mixed Grip Rear Pull-Up: Kusiyanasiyana kumeneku kumaphatikizapo dzanja limodzi kugwiritsa ntchito mopitirira malire ndipo linalo limagwiritsa ntchito kugwiritsira ntchito pansi, zomwe zingathandize kuthetsa kusamvana kwa mphamvu pakati pa mbali ziwiri za thupi.
  • Kukokera M'mwamba kwa mkono umodzi: Mtundu wapamwambawu umaphatikizapo kudzikoka nokha ndi mkono umodzi, zomwe zimawonjezera zovuta komanso zimagwira minofu mwanjira yapadera.
  • Kukokera Kumbuyo Kumbuyo: Kusinthaku kumaphatikizapo kuvala lamba wolemera kapena kukhala ndi dumbbell pakati pa miyendo yanu pamene mukuchita masewera olimbitsa thupi, zomwe zimawonjezera kukana ndikupangitsa kuti ntchitoyo ikhale yovuta kwambiri.

Izinto zokufunda ezishisa ezivumelekile Wide Grip Kumbuyo Kukokera Mmwamba?

  • Mizere Yopindika: Zochitazi zimayang'ananso minofu yakumbuyo, makamaka ma rhomboids ndi trapezius, omwe ndi ofunikira popanga kukoka. Mwa kulimbikitsa minofu iyi, mutha kukulitsa magwiridwe antchito anu a Wide Grip Rear Pull-Up.
  • Deadlifts: Deadlifts amagwira ntchito pamaketani onse akumbuyo, kuphatikiza minofu yakumbuyo, yomwe imagwira ntchito kwambiri pa Wide Grip Rear Pull-Ups. Mwa kulimbikitsa minofu imeneyi, mukhoza kuwonjezera mphamvu zanu zokoka ndi kupirira.

Amaxabiso angamahlekwane kanye Wide Grip Kumbuyo Kukokera Mmwamba

  • Wide Grip Pull-Up Workout
  • Bodyweight Back Exercises
  • Maphunziro Okoka M'mbuyo
  • Wide Grip Back Kulimbitsa
  • Njira Zokokera Bodyweight
  • Wide Grip Rear Pull-Up Routine
  • Zochita Zomangamanga Zakumbuyo
  • Palibe Zida Zobwereranso
  • Wide Hand Position Pull-Ups
  • Maphunziro a Bodyweight Back Intense