L-Kokani-mmwamba

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

Ukuxhumana kwe L-Kokani-mmwamba

L-Pull-up ndi masewera olimbitsa thupi apamwamba omwe amalimbitsa mphamvu, mphamvu, ndi kupirira, kulunjika magulu akuluakulu a minofu monga kumbuyo, mikono, mapewa, ndi pakati. Ndiwoyenera kwa okonda zolimbitsa thupi apakatikati omwe akufuna kulimbikitsa mphamvu zawo zakumtunda komanso kutanthauzira kwaminofu. Anthu angafune kuphatikizira ma L-Pull-ups m'chizoloŵezi chawo kuti apititse patsogolo ntchito yawo yokoka, kulimbikitsa kaimidwe kabwino, ndikukhala ndi thupi lapamwamba komanso lamphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi L-Kokani-mmwamba

• Kenaka, kwezani miyendo yanu mofanana ndi pansi kukhala mawonekedwe a L, kusunga miyendo yanu molunjika ndi palimodzi; awa ndi malo anu oyambira.
• Pogwiritsa ntchito mphamvu yanu yakumtunda, dzikokereni mpaka chibwano chanu chili pamwamba pa bar, ndikusunga mawonekedwe a L ndi miyendo yanu.
• Gwirani izi kwakanthawi, kuwonetsetsa kuti pachimake chanu chikugwira ntchito ndipo thupi lanu lili molunjika.
• Pomaliza, dzichepetseni pansi molamulidwa mpaka pomwe mukuyambira, ndikusunga miyendo yanu mu mawonekedwe a L panthawi yonseyi.

Izinto zokwenza L-Kokani-mmwamba

• **Gwiritsani Ntchito Pakatikati Mwanu**: Cholakwika chimodzi chodziwika ndikusachita nawo pachimake. L-Pull-up sikuti imangoyang'ana thupi lanu lakumtunda, komanso pachimake. Onetsetsani kuti ma abs anu ndi olimba komanso ochita masewera olimbitsa thupi. Izi zidzathandiza kusunga mawonekedwe a "L" komanso kupereka bata.
• **Pewani Kugwiritsa Ntchito Momentum**: Kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke ndi kulakwitsa kofala. Izi zingayambitse kuvulala komanso zimachepetsanso mphamvu ya masewera olimbitsa thupi. M'malo mwake, yang'anani pakugwiritsa ntchito mphamvu zanu zam'mwamba kuti mudzikweze nokha molamulidwa

L-Kokani-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda L-Kokani-mmwamba?

Ma L-Pull-ups ndi ovuta kwambiri ndipo nthawi zambiri amafunikira mphamvu yapamwamba ya thupi komanso kukhazikika kwapakati. Chifukwa chake, mwina sangakhale oyenera kwa oyamba kumene omwe akungoyamba ulendo wawo wolimbitsa thupi. Ndibwino kuti oyamba kumene ayambe ndi kukoka koyambira kapena kukoka kothandizira, pang'onopang'ono kumangirira mphamvu asanayambe kupita ku zosiyana kwambiri monga L-Pull-up. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti mupewe kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo L-Kokani-mmwamba?

• The Close-Grip Pull-Up: Kusiyanaku kukupangitsani kuti mugwire bala ndi manja anu moyandikira kuposa mapewa-m'lifupi motalikirana, zomwe zimasunthira kuyang'ana ku biceps ndi manja anu.
• The Weighted L-Pull-Up: Iyi ndi njira yapamwamba kwambiri yomwe mumavala lamba wolemera kapena kugwira dumbbell pakati pa mapazi anu kuti muwonjezere kukana ndikutsutsa minofu yanu patsogolo.
• The One-Arm L-Pull-Up: Uku ndikusintha kovutirapo komwe kumaphatikizapo kudzikweza mmwamba ndi mkono umodzi ndikusunga miyendo yanu pamalo a L.
• Mixed-Grip L-Pull-Up: Pakusiyana uku, dzanja limodzi limagwira pa bar ndi lina pansi. Izi zitha kuthandizira kusalinganika kwa minofu ndikuwonjezera zovuta zina

Izinto zokufunda ezishisa ezivumelekile L-Kokani-mmwamba?

• The Hollow Body Hold ndi ntchito ina yomwe imathandizira L-Pull-up momwe imayang'ana mphamvu yayikulu ndi kukhazikika, zomwe ndizofunikira kuti thupi likhale mu mawonekedwe a 'L' panthawi yokoka.
• Kuchita masewera olimbitsa thupi kumapangitsanso L-Pull-up monga momwe kumalimbitsa chiuno cha chiuno ndi abs m'munsi, minofu yomwe imagwira ntchito kwambiri pokweza miyendo kuti ipange malo a 'L' mu kukoka.