Kuyimitsidwa Kukokera

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Hajarori
• Imimiselo eqhapho: Erector Spinae
• Amashwa eqhapho: Gluteus Maximus, Hamstrings, Iliopsoas

Ukuxhumana kwe Kuyimitsidwa Kukokera

The Suspension Pull Through ndi masewera olimbitsa thupi athunthu omwe amayang'ana pachimake, glutes, ndi hamstrings, komanso kuwongolera bwino komanso kukhazikika. Zochita izi ndizoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi luso la munthu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti zikhale zogwira mtima polimbitsa minofu yapakati, kulimbikitsa kulamulira thupi, ndi kulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Kukokera

• Yendani patsogolo masitepe pang'ono mpaka pali zovuta muzitsulozo, kenaka tsamirani kutsogolo kwa thabwa la diagonal, kusunga mapazi anu m'lifupi-m'lifupi ndi manja anu patsogolo panu.
• Kusunga pachimake chanu ndi thupi lanu molunjika, kokerani thupi lanu kutsogolo ndikuyendetsa manja anu kumbuyo, kufinya mapewa anu pamodzi.
• Pang'onopang'ono tambasulani manja anu patsogolo panu, kulola thupi lanu kuti libwerere kumalo oyambira, kusunga kulamulira ndi kukangana m'zingwe nthawi zonse.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhalabe ndi mawonekedwe oyenera ndikuwongolera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Kuyimitsidwa Kukokera

• **Pitilizani Kugwirizana kwa Thupi**: Cholakwika chimodzi chofala ndikulola thupi kugwa kapena kupinda m'chiuno. Kuti mupewe izi, gwirani pachimake chanu ndikuwonetsetsa kuti thupi lanu likuyenda molunjika kuchokera kumutu kupita ku zidendene zanu panthawi yonse yochita masewera olimbitsa thupi. Izi zidzakuthandizani kugwirizanitsa minofu yoyenera ndikupewa zovuta zosafunikira pamsana wanu.
• **Mayendedwe Olamuliridwa**: Kokerani pang'onopang'ono, molamulirika. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Yang'anani Pa Minofu Yabwino **: Kuyimitsidwa kolowera kumapangidwira kulunjika kumbuyo kwanu, mapewa,

Kuyimitsidwa Kukokera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Kukokera?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Suspension Pull Through, koma ayenera kuyamba ndi kulemera kochepa kuti asavulale. Ndikofunikira kukhalabe ndi mawonekedwe oyenera ndikuwonjezera pang'onopang'ono kulemera pamene mphamvu ikukula. Ndibwinonso kukhala ndi mphunzitsi kapena wotsogolera wodziwa bwino ntchitoyo kuti awonetsetse kuti ntchitoyo yachitika molondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Kukokera?

• Kuyimitsidwa Kudutsa ndi Kupotoza kumaphatikizapo kuwonjezera kuzungulira kwa torso pamwamba pa kayendetsedwe kake, kuyang'ana minofu ya oblique kuphatikizapo glutes ndi hamstrings.
• Kuyimitsidwa Kudutsa ndi Squat kumaphatikizapo squat kumapeto kwa kukoka, zomwe zimawonjezera chigawo cholimbikitsa cha quadriceps pazochitikazo.
• Kuyimitsa Kuyimitsidwa Kokwezeka Kumaphatikizapo kuchita masewera olimbitsa thupi ndi mapazi anu pamtunda wokwezeka, kuonjezera kuyendayenda komanso kuvutika kwa masewera olimbitsa thupi.
• Kuyimitsidwa Kudutsa ndi Kudumpha kumaphatikizapo kulumpha kumapeto kwa kukoka, ndikuwonjezera chigawo cha plyometric ndi mtima pazochitikazo.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Kukokera?

• The Deadlift ndi ntchito ina yomwe imakwaniritsa Suspension Pull Through, pamene imagwira ntchito zonse zam'mbuyo - ma hamstrings, glutes, ndi minofu ya m'mbuyo - kupititsa patsogolo mphamvu ndi kukhazikika kofunikira kuti muzitha kukoka mogwira mtima.
• Kettlebell Swing imaphatikizanso ndi Suspension Pull Through chifukwa imapangitsa kuyenda kwa hinge ya m'chiuno ndi mphamvu zam'mbuyo, zomwe ndizofunikira kwambiri pochita masewera olimbitsa thupi ndi mawonekedwe abwino ndi kuwongolera.