Brachialis Narrow Chikoka chokwera

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Brachialis Narrow Chikoka chokwera

Brachialis Narrow Pull-ups ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya brachialis, yomwe ili pansi pa biceps, zomwe zimapangitsa kuti mkono ukhale wochuluka. Zochita izi ndizabwino kwa anthu omwe akufuna kukulitsa mphamvu zawo zakumtunda, makamaka m'manja ndi kumbuyo. Wina angafune kuchita izi kuti apititse patsogolo kukoka kwawo, kukhala ndi mphamvu yogwira mwamphamvu, ndikukhala ndi thupi lodziwika bwino komanso lolimba kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Brachialis Narrow Chikoka chokwera

• Kokani thupi lanu ku bar, ndikuyang'ana kugwiritsa ntchito minofu yanu ya brachialis (yomwe ili pamwamba pa mkono) osati biceps kapena minofu yakumbuyo.
• Pamene mukufika pamwamba pa kayendetsedwe kake, chibwano chanu chiyenera kukhala chofanana ndi bar; gwirani malo awa kwa sekondi kuti muwonjezere kugunda kwa minofu.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, tambasulani manja anu mokwanira ndikulola minofu yanu kutambasula.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukusunga mawonekedwe nthawi zonse kuti mupewe kuvulala ndikuwonjezera mphamvu ya masewerawo.

Izinto zokwenza Brachialis Narrow Chikoka chokwera

• ** Phatikizani Core Yanu: ** Gwirizanitsani pachimake chanu ndikuwongolera thupi lanu nthawi yonse yolimbitsa thupi. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzikokere, chifukwa izi zingayambitse kuvulala kwa msana ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Mayendedwe Olamuliridwa:** Onetsetsani kuti mukuchita zokoka pang'onopang'ono komanso molamulirika. Yembekezerani kuwerengera kwa masekondi awiri pokwera ndi kuwerengera masekondi awiri potsika. Pewani kutsika pansi mwamsanga mukafika pamwamba - ichi ndi cholakwika chofala chomwe chingayambitse kuvulala kwa mapewa ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• **

Brachialis Narrow Chikoka chokwera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Brachialis Narrow Chikoka chokwera?

Inde, oyamba kumene angathe kuyesa masewera olimbitsa thupi a Brachialis Narrow Pull-ups. Komabe, ndikofunika kuzindikira kuti kukoka-ups ndi ntchito yovuta ndipo imafuna mphamvu zambiri zakumwamba. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, atha kuyamba ndi kukoka kothandizira kapena kukoka koyipa kuti apange mphamvu pakapita nthawi. Monga nthawi zonse, mawonekedwe oyenera ndi ofunikira kuti apewe kuvulala, choncho oyamba kumene ayenera kuganizira kufunafuna chitsogozo kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Brachialis Narrow Chikoka chokwera?

• Chin-ups: Pakusiyana uku, mumagwira bala ndi manja anu kuyang'ana kwa inu. Izi zimagwirabe ntchito brachialis, komanso zimatsindika kwambiri pa biceps.
• Neutral-Grip Pull-ups: Kusiyanaku kumaphatikizapo kugwira bala ndi manja anu kuyang'anizana. Kusiyanasiyana kumeneku kumalimbana ndi brachialis ndi brachioradialis, minofu ya mkono.
• Ma Commando Pull-ups: Pakusiyana uku, mumagwira bala ndi manja moyandikana, dzanja limodzi kuyang'ana kutsogolo ndi dzanja lina kumbuyo. Izi zimayang'ana ma brachialis, biceps, ndi minofu yambiri kumbuyo ndi mapewa.
• Kukoka Mkono Umodzi: Kusintha kwapamwamba kumeneku kumaphatikizapo kukoka nokha ndi mkono umodzi, kupereka masewera olimbitsa thupi kwa

Izinto zokufunda ezishisa ezivumelekile Brachialis Narrow Chikoka chokwera?

• Mizere Yotembenuzidwa: Mizere yotembenuzidwa imagwiranso ntchito mofanana ndi magulu a minofu monga zokopa zopapatiza, kuphatikizapo brachialis, biceps, ndi minofu yam'mbuyo, kukulitsa mphamvu zanu zokoka ndi kupirira.
• Chin-Ups: Chin-ups ndi kusiyana kwapafupi ndi zokoka zopapatiza ndipo makamaka zimayang'ana brachialis ndi biceps komanso, kuthandiza kupititsa patsogolo mphamvu zogwira ndi kumtunda kwa thupi, zomwe ndizofunikira kwambiri kuti zikoke bwino.