Wothandizira Commando Kukokera mmwamba

• 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 Wothandizira Commando Kukokera mmwamba

The Assisted Commando Pull-up ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kumbuyo, mapewa, ndi biceps, komanso kugwirizanitsa minofu yapakati. Ndiwoyenera kwa iwo omwe ali ndi mphamvu zolimbitsa thupi zapakati omwe akufuna kupititsa patsogolo mphamvu za thupi lawo ndikuwongolera kugwira. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungakuthandizeni kuwongolera thupi lanu lonse, kupirira kwamphamvu, ndikupereka masewera olimbitsa thupi omwe amatsanzira mayendedwe adziko lenileni.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wothandizira Commando Kukokera mmwamba

• Imani moyang'anizana ndi bala, igwireni ndi manja onse awiri motalikirana motalikirana ndi mapewa motalikirana, manja ataliyang'ana kutali ndi inu.
• Maondo anu ndi kuwoloka akakolo anu, ndiye kutsamira mmbuyo mpaka manja anu atatambasula ndipo thupi lanu lili pa ngodya pang'ono.
• Kokani chifuwa chanu ku bar pogwiritsa ntchito minofu yam'mbuyo ndi yamkono, kusunga thupi lanu molunjika komanso pachimake.
• Dzichepetseni pang'onopang'ono poyambira, ndikuwonetsetsa kuti mwatambasula manja anu mokwanira, ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna cha reps.

Izinto zokwenza Wothandizira Commando Kukokera mmwamba

• **Pewani Kuthamanga**: Anthu ambiri amathamangira m'makoka awo, zomwe zingayambitse kuvulala komanso kulimbitsa thupi kocheperako. Tengani nthawi yanu ndi rep iliyonse, kuyang'ana kwambiri kugunda kwa minofu ndi kupumula. Pamene mukupita pang'onopang'ono, mumagwirizanitsa kwambiri minofu yanu.
• **Gwiritsani Ntchito Thandizo Ngati Likufunidwa**: Ngati ndinu watsopano ku commando pull-ups, ndibwino kugwiritsa ntchito thandizo. Izi zitha kukhala makina othandizira kukokera, gulu, kapena ngakhale chowonera. Izi zimakuthandizani kuti mumange mphamvu popanda kuvulaza.
• **Njira Yopumira**: Kumbukirani kupuma moyenera pamene mukuchita masewera olimbitsa thupi

Wothandizira Commando Kukokera mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wothandizira Commando Kukokera mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Assisted Commando Pull-up. Komabe, ndikofunikira kuzindikira kuti izi ndizovuta kuchita masewera olimbitsa thupi omwe amafunikira mphamvu zapamwamba za thupi. Oyamba kumene angafunikire kuyamba ndi kusinthidwa kwa masewera olimbitsa thupi kapena kugwiritsa ntchito thandizo monga magulu otsutsa kapena makina othandizira kukoka mpaka atakhala ndi mphamvu zokwanira kuti achite masewerawa popanda kuthandizidwa. Ndikofunikiranso kugwiritsa ntchito mawonekedwe olondola kuti musavulale. Kufunsana ndi katswiri wolimbitsa thupi kapena mphunzitsi poyambitsa masewera olimbitsa thupi nthawi zonse ndikwabwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wothandizira Commando Kukokera mmwamba?

• Jumping Commando Kokani-mmwamba: M'mitundu iyi, mumagwiritsa ntchito kudumpha kukuthandizani kudzikweza, ndikupangitsanso miyendo yanu kuchita masewera olimbitsa thupi.
• Inverted Row Commando Kukokera-mmwamba: M'malo modzikokera ku bar, mumadzikokera mpaka pa barbell kapena makina a Smith omwe ali pamtunda wa m'chiuno, zomwe zingakhale zosiyana kwambiri.
• Negative Commando Kukokera-mmwamba: Kusiyanaku kumayang'ana kwambiri gawo lotsitsa la kukokera. Mumayambira pamwamba pa kayendetsedwe kake ndikutsika pang'onopang'ono, zomwe zingathandize kupititsa patsogolo mphamvu ndi kulamulira.
• Isometric Commando Kukokera-mmwamba: Mu mtundu uwu, mumadzigwira nokha pamwamba pa kukoka kwa nthawi yoikika, yomwe ingathandize.

Izinto zokufunda ezishisa ezivumelekile Wothandizira Commando Kukokera mmwamba?

• Chin-ups: Mofanana ndi Assisted Commando Pull-up, ntchitoyi imayang'ana ma biceps ndi minofu yam'mbuyo, koma imatsindika kwambiri ma biceps chifukwa chogwira pansi, zomwe zingathandize kupanga mphamvu yapamwamba ya thupi.
• Mizere Yotembenuzidwa: Zochitazi zimakwaniritsa Assisted Commando Pull-up pogwiritsira ntchito minofu yofanana, koma kuchokera kumbali ina, yomwe ingathandize kusintha kaimidwe, kulimbitsa thupi, ndi kulamulira thupi lonse, komanso kukonzekera thupi kuti likhale losiyana kwambiri. .