Kukokera Mmwamba

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

Ukuxhumana kwe Kukokera Mmwamba

The Shoulder Grip Pull-up ndi masewera olimbitsa thupi apamwamba kwambiri omwe amalunjika ndikulimbitsa kumbuyo, mikono, ndi mapewa kwinaku akuwongolera mphamvu zogwira. Ndi yabwino kwa anthu okonda zolimbitsa thupi amisinkhu yonse, makamaka omwe amachita nawo masewera kapena zochitika zomwe kulimba kwa thupi ndi kukakamira ndikofunikira. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kukulitsa kupirira kwamphamvu kwa thupi lonse, kulimbikitsa kaimidwe kabwinoko, komanso kulimbikitsa magwiridwe antchito pantchito zomwe zimafuna mphamvu zamanja ndi mkono.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukokera Mmwamba

• Kokani thupi lanu mmwamba, kuyang'ana kugwiritsa ntchito mapewa anu ndi minofu yam'mbuyo, mpaka chibwano chanu chili pamwamba pa bar.
• Gwirani malowa kwa sekondi imodzi kapena ziwiri, kuonetsetsa kuti mapewa anu ali pansi ndi kumbuyo, osati kusakasaka.
• Pang'onopang'ono tsitsani thupi lanu m'munsi mowongolera mpaka manja anu atatambasulanso.
• Bwerezerani njirayi kangapo kobwerezabwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yokoka.

Izinto zokwenza Kukokera Mmwamba

• **Maonekedwe a Thupi**: Sungani thupi lanu molunjika kuchokera kumutu kupita ku zidendene zanu. Phatikizani pachimake chanu kuti thupi lanu lisagwedezeke. Kulakwitsa kofala ndiko kumenya kapena kugwedeza miyendo kuti ipange mphamvu. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala.
• ** Kokani Mmwamba**: Dzikokereni mmwamba poyendetsa zigongono zanu pansi, osati kukoka ndi ma biceps anu. Chifuwa chanu chiyenera kubwera ku bar, osati chibwano chanu chokha. Cholakwika chofala apa ndikungoyang'ana kukoka ndi manja m'malo mochita minofu yakumbuyo ndi mapewa.
• **Kuyenda Kolamuliridwa**: Pewani mayendedwe onjenjemera. Kukoka kuyenera kukhala

Kukokera Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukokera Mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Shoulder Grip Pull-up, koma zitha kukhala zovuta ngati sanapangebe mphamvu zawo zakumtunda. Ndikofunika kuti muyambe pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu ndi kuchuluka kwa masewera olimbitsa thupi. Ngati ndizovuta kwambiri, amatha kuyamba ndi kukoka kothandizira kapena masewero olimbitsa thupi kuti alimbitse minofu yam'mbuyo ndi ya mkono. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti ali ndi mawonekedwe oyenera komanso kupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukokera Mmwamba?

• Close Grip Pull-up: Apa, mumayika manja anu moyandikana kuposa kutalika kwa mapewa, zomwe zimatsindika kwambiri ma biceps anu ndi triceps.
• Neutral Grip Pull-up: Kusiyanaku kumaphatikizapo kugwira bala ndi manja anu kuyang'anizana, zomwe zingathandize kuchepetsa kupsinjika pamanja ndi mapewa anu.
• Mixed Grip Pull-up: Mu mtundu uwu, dzanja limodzi limagwira bala mokulira pomwe lina limagwira pansi, ndikuwonjezera zovuta kumtunda wanu komanso kukhazikika kwapakati.
• Commando Kukokera Mmwamba: Kusinthaku kumafuna kuti mugwire bala ndi manja anu moyandikana, manja anu akuyang'ana mbali zosiyana, ndikudzikweza mmwamba pamene mukusinthasintha mutu wanu mbali iliyonse ya bala.

Izinto zokufunda ezishisa ezivumelekile Kukokera Mmwamba?

• Lat Pulldowns ikhoza kupititsa patsogolo ubwino wa Shoulder Grip Pull-ups pamene ikuyang'ana magulu a minofu yofanana, makamaka latissimus dorsi, yomwe ndi yofunika kwambiri pochita kukoka bwino.
• Push-ups ndi ntchito ina yopindulitsa yomwe imathandizana ndi Shoulder Grip Pull-ups, pamene amagwira ntchito pamagulu otsutsana a minofu pachifuwa ndi mikono, kulimbikitsa kukula kwa minofu ndi kuteteza kuvulala komwe kungatheke.