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Wide Grip Pull-Up

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 Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Wide Grip Pull-Up

The Wide Grip Pull-Up ndi masewera olimbitsa thupi omwe amayang'ana kwambiri latissimus dorsi, kulimbikitsa mphamvu ndikuwongolera matanthauzo a minofu. Ndioyenera kwa anthu omwe ali olimba apakatikati kapena apamwamba omwe akufuna kulimbitsa thupi lawo, makamaka kumbuyo ndi mikono. Zochita izi ndizofunikira chifukwa sizimangolimbikitsa kaimidwe kabwino komanso zimachepetsa chiopsezo cha kuvulala kwa msana, komanso zimathandizira kuti pakhale bwino ntchito zina zolimbitsa thupi ndi zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wide Grip Pull-Up

  • Kokani mapewa anu pansi ndi kumbuyo, pindani miyendo yanu pa mawondo ngati kuli kofunikira, ndikuwoloka mapewa anu kumbuyo kwanu.
  • Gwirani pakati panu ndikudzikoka mpaka chibwano chanu chili pamwamba pa bar, ndikuwongolera osagwiritsa ntchito mphamvu kuti musunthire thupi lanu mmwamba.
  • Gwirani malo pamwamba kwa kamphindi, kuonetsetsa kuti chifuwa chanu chili pafupi ndi bala ndipo mapewa anu achotsedwa kwathunthu.
  • Dzichepetseni pang'onopang'ono mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira ndikuwongolera kayendetsedwe kanu.

Izinto zokwenza Wide Grip Pull-Up

  • **Pewani Kugwiritsa Ntchito Momentum:** Cholakwika chimodzi chodziwika ndikugwiritsa ntchito kuthamanga kwa thupi pokoka. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. M'malo mwake, yang'anani kugwiritsa ntchito minofu yam'mbuyo ndi yamkono kuti mudzikweze ndikudzitsitsa pansi.
  • ** Phatikizani Core Yanu: ** Kutenga pakati panu ndikofunikira kuti mukhale ndi mawonekedwe oyenera panthawi yolimbitsa thupi. Zimathandiza kuti thupi lanu likhale lokhazikika, kuteteza kugwedezeka kosafunikira ndikuwonetsetsa kuti minofu yanu yam'mbuyo ndi yamkono ikugwira ntchitoyo.
  • **Osathamangira:** Kulakwitsa kwina kofala ndikuchita masewera olimbitsa thupi mwachangu kwambiri. M'malo mwake, yesani kuchita kukokera mmwamba pang'onopang'ono komanso molamulidwa. Izi zidzatero

Wide Grip Pull-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wide Grip Pull-Up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Wide Grip Pull-Up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu zambiri zam'mwamba. Oyamba kumene angafunike kuyamba ndi kukoka kothandizira kapena mitundu ina ya kukoka komwe kumakhala kosavuta, monga kukoka kokhazikika kapena chibwano. Angagwiritsenso ntchito magulu otsutsa kuti athandizidwe. Ndikofunikira kulimbitsa mphamvu pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wide Grip Pull-Up?

  • Kukokera Kwambiri: Mtunduwu umaphatikizapo kuvala chovala cholemera kapena lamba wolemera kuti muwonjezere kukana ndikupangitsa kuti masewerawa akhale ovuta.
  • Commando Kokerani Mmwamba: Mukusintha uku, mumagwira bala ndi dzanja limodzi kuyang'ana kutsogolo ndi lina kuyang'ana kumbuyo, ngati kuti mukukwera chingwe.
  • Kukoka Chopukutira: Izi zimaphatikizapo kukokera chopukutira pamwamba pa bala ndikugwira malekezero, zomwe zimawonjezera mphamvu yogwira ndikupangitsa manja ambiri.
  • Kukoka Kwamkono Umodzi: Uku ndikusiyana kopitilira muyeso komwe mumadzikweza pogwiritsa ntchito mkono umodzi wokha, ndikuwonjezera mphamvu ndikuyang'ana magulu aminyewa.

Izinto zokufunda ezishisa ezivumelekile Wide Grip Pull-Up?

  • Mizere Yotembenuzidwa: Amagwira ntchito mofanana ndi minofu yomwe imakokera mmwamba, monga kumbuyo, biceps, ndi core, koma kuchokera kumbali ina, zomwe zingathandize kuthana ndi kusalinganika kulikonse kwa mphamvu ndikuwongolera ntchito yonse.
  • Mizere Yopindika: Ntchitoyi imayang'ananso minofu yam'mbuyo ndi yamanja yofanana ndi kukoka kwakukulu, koma imagwiranso m'munsi ndi m'chiuno, kumapangitsanso mphamvu za thupi lonse ndi kukhazikika zomwe zingathandize kupititsa patsogolo njira yanu yokoka.

Amaxabiso angamahlekwane kanye Wide Grip Pull-Up

  • Kulimbitsa thupi kwa Wide Grip Pull-Up
  • Zolimbitsa thupi kumbuyo
  • Zosiyanasiyana za Pull-Up
  • Wide kugwira mmbuyo kulimbikitsa
  • Kuphunzitsa kulemera kwa thupi kumbuyo
  • Njira yayikulu yokokera mmwamba
  • Kulimbitsa thupi kwa minofu yakumbuyo
  • Palibe-zida mmbuyo ntchito
  • Kuphunzitsa mphamvu za thupi lapamwamba
  • Zikoka zapang'onopang'ono zamanja