Kukoka kwa Commando

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili., Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Obliques, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior

Ukuxhumana kwe Kukoka kwa Commando

Commando Pull-up ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo kwanu, mikono, ndi mapewa, ndikupereka masewera olimbitsa thupi apamwamba kwambiri. Ndiwoyenera kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi mphamvu zamunthu payekha komanso mayendedwe olimba. Anthu amatha kusankha masewerawa chifukwa chogwira ntchito bwino pakumanga minofu, kukulitsa mphamvu zogwira, komanso kuwongolera komwe kumapereka pakuwongolera thupi lonse komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukoka kwa Commando

• Gwirani mmwamba ndikugwira bala ndi dzanja limodzi kuyandikira kwa inu ndi linalo kutali, mogwira mopitilira muyeso. Manja anu ayenera kukhala motalikirana m'mapewa, kupanga mzere kudutsa thupi lanu.
• Kokani thupi lanu molunjika ku bar kwinaku mukupotoza torso ku dzanja lomwe lili pafupi ndi inu. Cholinga chanu ndikukhudza phewa lanu mpaka pa bar.
• Tsitsani thupi lanu kubwerera kumalo oyambira mwadongosolo, kuonetsetsa kuti thupi lanu likhale lolunjika komanso kuti musagwedezeke.
• Bwerezani zolimbitsa thupi kumbali inayo mwa kusintha malo anu a dzanja ndikupotoza torso yanu kumbali ina.

Izinto zokwenza Kukoka kwa Commando

• **Kutenthetsa **: Musanayambe kukoka ma commando, onetsetsani kuti mwatenthetsa bwino. Izi zitha kuphatikiza gawo lopepuka la cardio kapena zotambasula kuti minofu yanu ikonzekere kuchita masewera olimbitsa thupi. Kulumphira molunjika pamakoka a commando popanda kutentha kumatha kusokoneza minofu yanu ndikuvulala.
• **Grip Strength**: Kukoka kwa Commando kumafuna mphamvu yogwira bwino. Ngati mukulimbana ndi masewera olimbitsa thupi, zikhoza kukhala chifukwa chakuti mphamvu yanu yogwira ikufunika kusintha. Ganizirani zophatikiza zolimbitsa thupi zolimbitsa thupi

Kukoka kwa Commando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukoka kwa Commando?

Kukoka kwa Commando kumatha kukhala kovuta kwa oyamba kumene chifukwa kumafunikira mphamvu zambiri zakumtunda, makamaka kumbuyo, mapewa, ndi mikono. Komabe, ngati wongoyambayo atsimikiza kuchita izi, atha kuyamba ndi kulimbitsa mphamvu zawo ndi masewera olimbitsa thupi osavuta monga kukoka mmwamba, chibwano, kapena kukoka kothandizira. Ndibwinonso kukhala ndi kalozera wophunzitsidwa bwino kudzera mu fomu yoyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukoka kwa Commando?

• Chin-Up: Chibwano-mmwamba ndi kusiyanasiyana komwe mumagwira bala ndi manja anu kuyang'ana kwa inu, zomwe zimagwiritsa ntchito ma biceps anu mwamphamvu kwambiri.
• Neutral-Grip Pull-up: Pakusiyana uku, zikhatho zimayang'anizana pogwiritsa ntchito mipiringidzo yofanana kapena kukoka kwapadera, kuyang'ana kwambiri pa minofu ya brachialis ndi brachioradialis.
• Kukokera Mmwamba: Kusiyanasiyana kwapamwamba kumeneku kumaphatikizapo kumangirira kulemera kwina kwa thupi lanu, kuonjezera vuto ndi mphamvu zolimbitsa thupi.
• L-Sit Pull-up: Mu L-sit kukoka-mmwamba, mumakweza miyendo yanu mofanana ndi pansi mu mawonekedwe a "L" pamene mukuchita kukoka, komwe kumagwira ntchito minofu yanu yaikulu kuwonjezera pa thupi lanu lakumtunda.

Izinto zokufunda ezishisa ezivumelekile Kukoka kwa Commando?

• Mapush-ups ndi othandizira kwambiri ku Commando Pull-ups chifukwa amalunjika pachifuwa ndi ma triceps, omwe amapereka masewera olimbitsa thupi apamwamba akaphatikizidwa ndi kumbuyo ndi bicep kuyang'ana kwa kukoka.
• Mizere Yolowera imathandiziranso Commando Pull-ups pamene imayang'ana magulu ofanana a minofu (monga kumbuyo ndi biceps), koma mu ndege yopingasa, kulimbikitsa kukhazikika kwa minofu ndikupewa kuvulala mopitirira muyeso.