Kudhonza-ups chiitiko chemukomboni chinobata mapoka akawanda emhasuru uku uchigadzira simba rinoshanda uye kubata kune simba. Zvakare, zvese zvaunoda muviri wako uye chimwe chinhu chekusungirira pachiri.
Kunyangwe isu tiri kutsvaga kuita yedu yekutanga kudhonza-kumusoro kana kudzidza zvimwe zvemberi zvakasiyana kuti uvandudze kurovedza muviri kwako, kune akawanda marudzi ekudhonza-ups.
Kudhonzwa maererano nekubata
The grip chikamu chakakosha chesimba chero ripi zvaro kurovedza mhasuru nemakona akasiyana.
chin up
Kuti tiite chirebvu, isu tichabata chirebvu-up bar papfudzi kureba nemaoko emaoko akatarisana kumeso. Kubata uku kunozivikanwa zvakare se kusungirirwa kana supine grip. Nzira iri nyore yekurangarira izvi ndeyekuita zvanza zvako padyo nechirebvu chako. Kuti uite zvakarurama:
- Kubva panzvimbo yakamiswa, isu tichasimudza muviri kusvika chirebvu chapfuura pamusoro pebhari.
- Tichadzivisa kuzununguka, kukava, kufambisa muviri kuti uende pamusoro pebhawa kana zvimwe zvikanganiso zvekudhonza.
- Isu tinombomira kumusoro, tozodzika zvishoma nezvishoma tichidzokera kunzvimbo yekutanga.
Kusiyana nekudhonza-ups, chin-ups inotarisa kuedza pa biceps uye panguva imwechete inoshanda chikamu chechipfuva. Sezvo pectoral tsandanyama dzechipfuva yakakura kwazvo, izvi zvinoreva kuti chiitiko ichi chinowanzova chiri nyore kune vanotanga.
classic dhonza kumusoro
Kudhonza kunotora chimiro chakafanana sechirebvu-kumusoro, asi panzvimbo yemichindwe yakatarisana mukati, zvanza zvinotarisana kune rumwe rutivi rwomuviri. Kubata uku kunozivikanwawo se kubatirira kana kuti pronated.
Kana tikaona kuti kusvetuka kubva pachirebvu-kukwira kuenda kumusoro kunoshamisa, isu tichachinja nekudhonza-ups zvisina kunaka. Izvi zvinogona kubatsira kuvaka simba rinodiwa kuita kudhonza kwakazara. Isu tinongoshandisa bhokisi kana chigaro kuti tisvike panzvimbo yepamusoro yekudhonza-kumusoro. Tichiri kuchengetedza core yedu yakasimba, isu tinodzikira munzvimbo yekurembera.
Inofananidzwa ne-chin-up, iyo inodhonza-inorova trapezius yakadzika uye inononoka zviri nani, zvichiita kuti zvive zvishoma zvechipfuva uye kushanda kwemaoko uye kuwedzera kwemashure.
nyundo kubata
Iyo inozivikanwawo sekuti parallel grip, nekufamba uku tinoita kudhonza-kumusoro apo zvanza zvakatarisana. Mazhinji magyms haana maitiro akakodzera ekudhonza-up bar kuti agadzirise kufamba uku, asi iyo yekudhonza-up uye dip bar inoita.
Sando inobata kukweva-kumusoro kwakaoma pane kusimudza chirebvu asi nyore pane kudhonza-kumusoro. Zvakanaka kana tine mapendekete asina simba kana kuti takambokuvara mapendekete edu. Uku kubatwa kusina kwazvakarerekera kunoisa kudzvinyirira kushoma pamapfudzi uye kunoderedza kudzvanywa pamaoko. Uyezve, inosimbisa biceps, zvichiita kuti ive yakakwana yezuva remaoko.
nhete uye yakafara kubata
Kana tangoziva zvekutanga, tinokwanisa kukwira. Zvese zvaunofanirwa kuita kushandura chinhambwe pakati pemaoko ako uye yekudhonza-up bar.
Kana tichida kushandura misumbu yechipfuva uye kusimbisa pectorals, tichaunza maoko edu pedyo. Iyo yakasimba kubata, zvakanyanya isu tichashandisa mhasuru dzechipfuva. Avo vanoda kuita huremu hwekudhonza-ups vanowanzo shandisa zvigadziro zvemaoko-pedyo nokuti chipfuva chako chakasimba uye chinokubvumira kusimudza mutoro unorema.
Kana tichida kushanda kumashure zvakanyanya, tichaparadzanisa maoko. Kubata kwakafara kunotora kutarisisa kubva pecs yako uye kupisa mhasuru dzako dzekumusana zvakanyanya. Wide-grip pulls-ups inoita kuti ma lats ekumusoro abude.
Yakasanganiswa kubata
Mukusanganisa kubata-kudhonza-kumusoro, rumwe ruoko rwakatarisa kunze uye rumwe ruoko rwakatarisa mukati. Iko kusanganiswa kunobvumira mamwe mapoka akasiyana-siyana emasumbu kuti ashandiswe, izvo zvinoderedza kuneta uye zvinobvumira kunyange kuwedzera kuwedzera kuwedzera kana tichishandisa bhanhire rinorema.
Kana tikaita mutsauko uyu, tinochinja maoko ese maviri ese kuti tisaite kusaenzana kwemhasuru. Ruoko rune mubati wepamusoro unowanzo shanda nesimba kudarika ruoko rwuri pazasi kusimudza muviri. Iyi ndiyo miviri-mu-imwe kufamba iyo inowedzera yakawanda yakawanda kune biceps yako uye kumashure; Mukuwedzera, dumbu rinomanikidzwa kudzikamisa torso uye kuichengeta yakananga, saka ichashandawo nheyo zvishoma.
- Tanga neruoko rwako rworuboshwe mune overhand grip uye ruoko rwako rworudyi mune underhand grip nemaoko ako pafudzi-upamhi-pakati.
- Dhonza wakananga kubhawa kuitira kuti ikweshe nepasi pemutsipa wako.
- Dzikisa kusvikira maoko akatwasuka, wozodzokorora.
Mamwe marudzi ekudhonza-ups
Beyond the grip, kune dzimwe shanduro dzekudhonza-up dzinokanganisa kugona uye kushanda nesimba kwechiitwa. Zvakawanda zveizvi hazvigone kuitwa muvatambi vekutanga.
netauro
Kana isu tichida kukudziridza mhasuru dzemaoko, kumashure uye pakati, tauro grip kudhonza-ups ndeimwe yeanonyanya kurovedza muviri kuvandudza simba rekubata. Isu tinofanirwa kushanda kuti maoko edu asatsveta tauro apo isu tinopedza imwe neimwe rep.
- Tichaisa tauro pabhari kuitira kuti mativi ose maviri akaenzana kureba.
- Tichasvika pakakwirira sezvatinogona pamativi ese etauro, tozosimudza muviri wedu tichichengeta kubata kwedu.
Tichashandisa tauro rakakora zvakakwana kuti risabvaruka. Tinogona kufungidzira migumisiro yekusatevera iri zano. Mazhinji matauro madiki ejimu achabvarura kuti tishandise akati wandei panguva.
L-kudhonzwa
Kana isu tichida chaizvo kushanda dumbu, iyo L-yakaita kudhonza-ups ndiyo yakanakisa imwe nzira. Iko kufamba kwacho kunosanganisira kusimudza makumbo ako uye kubata L chinzvimbo uchiita kudhonza-ups panguva imwe chete. Iko kusanganiswa kwekufamba kwemuviri wepamusoro uye kutsigirwa kweisometric kwepakati kuchadzidzisa muviri kuti urambe wakaoma mukutarisana nemhando dzose dzekumanikidza.
Tichaedza kuchengetedza nzvimbo yakakwana yeL. Tichabatanidza zvishoma nezvishoma kudhonza-kumusoro kuti tipedze basa racho.
- Ticharembera kubva kubhari nekubata kwepamusoro uye maoko akaparadzaniswa pahupamhi hwemafudzi.
- Tichasimudza makumbo kuitira kuti aenderane pasi uye perpendicular kune torso.
- Tichiri kuchengetedza makumbo edu akatwasuka, isu tinokwevera kumusoro pabhari, yakakwira zvekuti bhari rinongobhura pasi pemutsipa wedu, tozodzoka pasi uye dzokorora kune yaidiwa nhamba yekudzokorora.
ruoko rumwe chete
Kudhonza-nechombo chimwe chete ndiyo muedzo wekupedzisira wesimba rinopfuura remunhu. Unilateral yekumusoro kugadzikana kwemuviri kuchakura zvakanyanya kana isu tichigona kuwedzera iyi kufamba kune yedu maitiro. Izvo hazvireve simba repakati rinotora kuchengetedza chinzvimbo chakakodzera mukati mekufamba, uye inotowedzera kusimba kana iwe uchidzidzira.
Tinogona kushandisa bhendi rekupikisa panguva dzekupedzisira dzekudzidza kufamba uku (uye zvakare gare gare, kana tichida kuwedzera vhoriyamu).
- Bata bar neruoko rwako rwerudyi uchishandisa neutral grip.
- Tichiri kurembera neruoko rwerudyi chete, tinosimudza hudyu yekurudyi kuti tideredze chinhambwe pakati pebendekete rekurudyi nechiuno chekurudyi.
- Ikozvino, isu tichadhonza nechisimba muviri kuenda kubhawa tichishandisa dorsal nepakati tsandanyama, kwete ruoko.
- Tichadonha uye kudzokorora neruoko rworuboshwe.
Archer Dhonza Ups
Ava vanonzi "vapfuri" nechikonzero chaungatarisira: kufamba kwakafanana nekomupfuri anopfura uta nemuseve. Kubva pakamira, tinokwevera kune rumwe rutivi rumwe ruoko rwakatambanudzwa. Kufamba uku ndiko kumberi kwekudhonza-ruoko rumwe uye kunobatsira muviri wako kuti ujairire kuomarara kweunilateral kumusoro kwemuviri kudhonza.
- Tichishandisa yakafara, overhand grip, tinosimudza muviri wedu (yakakwirira zvakakwana zvekuti chifuva chedu chepamusoro chinoenderana nebar), tozounza muviri wedu muruoko rwerudyi tichitambanudza ruoko rweruboshwe kudivi.
- Tichadzokorora izvi kuruboshwe, tichitambanudza ruoko rwerudyi kudivi, tozodzikisira pasi.