Kuyimitsidwa Mphamvu Kukoka

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Hajarori
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Deltoid Posterior, Obliques, Pectoralis Major Sternal Head

Ukuxhumana kwe Kuyimitsidwa Mphamvu Kukoka

The Suspension Power Pull ndi masewera olimbitsa thupi athunthu omwe amakulitsa mphamvu, kukhazikika, ndi kupirira, makamaka kulunjika kumbuyo, mikono, ndi minofu yapakati. Zochita izi ndi zabwino kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene omwe akufuna kupanga mphamvu zoyambira mpaka othamanga omwe akufuna kupititsa patsogolo luso lawo. Kuphatikizirapo Suspension Power Pull muzochita zanu zolimbitsa thupi kumatha kupititsa patsogolo kayendetsedwe ka thupi lanu, kulimbikitsa kukhazikika kwa minofu, ndikuwonjezera kagayidwe kanu kagayidwe kachakudya, ndikupangitsa kuti ikhale yofunikira kwambiri pamankhwala aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Mphamvu Kukoka

• Imani moyang'anizana ndi nangula, gwirani zogwirira ntchito ndi manja anu kuyang'ana wina ndi mzake, ndiye bwererani mmbuyo mpaka thupi lanu litakhala pang'ono pang'ono, ndi mapazi anu kutsogolo kwanu ndi manja anu atatambasula.
• Yambani masewerawa pokokera thupi lanu ku zogwirira, kupindika zigongono zanu ndikuzisunga pafupi ndi thupi lanu.
• Pamene mukudzikweza mmwamba, tembenuzani torso yanu kumbali imodzi, kufika kudzanja lina kumbali ya nangula wa wophunzitsa kuyimitsidwa.
• Dzichepetseni kubwerera kumalo oyambira mwadongosolo, kenaka bwerezani zochitikazo kumbali inayo.

Izinto zokwenza Kuyimitsidwa Mphamvu Kukoka

• **Gwiritsani Ntchito Pakatikati Mwanu:** Zochita izi sizongokhudza mphamvu zakumtunda kwa thupi lanu; Kulumikizana pakati panu ndikofunikira kuti mukhale okhazikika komanso okhazikika. Izi zidzakuthandizaninso kuteteza msana wanu ku zovuta. Kulakwitsa kofala ndikusiya m'mimba kugwa pansi kapena kumangirira kumbuyo kwambiri, zomwe zingayambitse mavuto amsana.
• **Mayendedwe Olamuliridwa:** Pewani mayendedwe onjenjemera kapena othamanga. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamuliridwa pomwe mumakokera thupi lanu ku zogwirira kenako ndikutsitsa pang'onopang'ono poyambira. Izi zidzatsimikizira kuti mukugwira ntchito minofu

Kuyimitsidwa Mphamvu Kukoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Mphamvu Kukoka?

Mwamtheradi, oyamba kumene amatha kuchita masewera olimbitsa thupi a Suspension Power Pull. Komabe, ndikofunikira kuzindikira kuti izi ndizochita masewera olimbitsa thupi apamwamba kwambiri ndipo oyamba ayenera kuyamba ndi kukana kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso osalimbitsa minofu yawo. Ndibwinonso kukhala ndi mphunzitsi wanu kapena katswiri wazolimbitsa thupi akuwonetseni mawonekedwe olondola kuti musavulale. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake. Ngati mukumva kupweteka kulikonse mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo ndipo funsani malangizo kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Mphamvu Kukoka?

• "Kuyimitsidwa Mphamvu Kukoka ndi Squat" kumawonjezera chinthu cham'munsi mwa kuphatikiza squat kumapeto kwa kukoka kulikonse, kugwiritsira ntchito glutes ndi ntchafu zanu.
• "Alternating Suspension Power Chikoka" kumaphatikizapo kusinthana pakati pa kukoka ndi dzanja lamanja ndiyeno dzanja lamanzere, zomwe zingathandize kupititsa patsogolo mphamvu za unilateral ndi kusinthasintha.
• "Suspension Power Chikoka ndi Twist" imawonjezera kusuntha kozungulira pachimake chokoka, ndikupangitsa ma oblique anu ndi minofu ina yapakati.
• "Suspension Power Chikoka ndi Jump" imawonjezera chinthu cha plyometric mwa kuphatikiza kulumpha kumapeto kwa kukoka, komwe kungapangitse mphamvu ndi kuphulika.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Mphamvu Kukoka?

• The Deadlift ndi masewera ena okhudzana ndi ntchito monga momwe amachitira minofu yam'mbuyo monga Suspension Power Pull komanso imagwiritsa ntchito pachimake ndi m'munsi mwa thupi, kupereka masewera olimbitsa thupi komanso kupititsa patsogolo mphamvu za thupi lonse.
• The Pull-up ndi ntchito ina yokhudzana ndi ntchito yomwe imagwira ntchito pamagulu a minofu omwewo monga Suspension Power Pull, omwe ndi kumbuyo, mapewa, ndi minofu ya mkono, ndipo amathandizira kuonjezera mphamvu za thupi lapamwamba ndikuwonjezera kutanthauzira kwa minofu.