Yikuphi okungcono: ukukhuphuka noma ukudonsa? Lo mbuzo uzowuzwa kakhulu uma uke watshela umuntu ukuthi ukwenze ngesikhathi uzivocavoca. Iqiniso liwukuthi zombili izivivinyo ezihlanganisiwe ezinhle kakhulu, nakuba kungelula ukwenza ngendlela efanele.
Nakuba kufana ngandlela thize, ukudonsa kanye nama-chin-ups kusebenza imisipha ehlukene, noma okungenani asebenze imisipha efanayo ngezindlela ezahlukene. Ukukhetha okukodwa phezu kokunye kwehla ukuthi yimaphi amaqembu emisipha ongathanda ukugxila kuwo kakhulu esimisweni sakho sokuzivocavoca.
qeqesha ngokuphepha
Ikakhulukazi uma uzama ukwenza ama-chin ups noma ama-pull-ups ekhaya, qiniseka ukuthi ibha yokudonsa oyisebenzisayo ivikelekile ngaphambi kokubeka isisindo sakho kuyo. Lezi zivivinyo zingase zingabonakali ziyingozi kakhulu ekuqaleni, kodwa isisindo somzimba wakho sinikeza ukumelana okukhulu, futhi uma uwela ku-bar nganoma yisiphi isizathu, ungenza umonakalo omncane kakhulu.
Ngaphambi kokuthi uzame noma yikuphi kwalokhu kuvivinya umzimba, thuthukisa amandla akho okubamba ngokumane ulenga kubha, ubeke imilenze yakho phansi, noma endaweni ephakeme njengesihlalo. Njengoba ulenga, zama ukungawisi amahlombe akho futhi uhlanganyele nomgogodla wakho.
Ukwenza amasethi amaningi okudonsela phezulu noma ama-chin ups kudinga amandla amaningi, ngakho-ke ungazami ukusheshisa inqubekelaphambili. Uma umusha ekuzilolongeni noma ubukade ungawukhuthazi kakhulu esikhathini esidlule, zama ukwenza umzimba wakho nengqondo kusebenze kancane kunokuba kube nzima kakhulu ekuqaleni.
I-Chin Up: ibuswa ngokubamba kwangemuva
Ama-Chin ups cishe kulula ukwenza kunokudonsa phezulu, ikakhulukazi ngoba kulokhu, imisipha yezingalo, ikakhulukazi i-biceps, ingasetshenziswa kakhulu ngesikhathi sokunyakaza. Ngesizathu esifanayo, zingcono ekwakheni incazelo yengalo futhi zenze ama-biceps avele.
Ukuze uphakamise, bamba ibha ngokubambelela izintende zakho zibheke kuwe, futhi izandla zakho zibe ububanzi bamahlombe ngokuhlukana. Ngisho nasendaweni ephansi kakhulu, udinga ukulahla amahlombe akho ngokugcwele futhi uhlanganyele nomgogodla wakho. Lokhu kuzokusiza uzinzise umzimba wakho, ikakhulukazi ekwehleni kwakho. Uma uphakathi nendawo, isilevu sakho kufanele sibe phezu kwebha, ngaphandle kwalokho uzobe wenza uhhafu wokuphindaphinda.
Ilungele qopha izingalo ezinkulu, ikakhulukazi ama-biceps futhi uqinise ama-lats. Imisipha esebenzayo yi-biceps, lats, forearm, amahlombe kanye nomgogodla. Umbono oyiphutha ovamile mayelana nama-chin ups ukuthi ngokuyinhloko kuwukuzivocavoca kwengalo. Nakuba imisipha edonsa izingalo isetshenziswa ngesikhathi sokudonsa, imisipha ehlinzeka kakhulu "yokucindezela" kwakho itholakala emhlane wakho.
Injini eyinhloko yalezi zivivinyo zokudonsa i- i-latissimus dorsi muscle, umsipha omkhulu wangemuva omise okwe-V. Kodwa uma wenza noma yikuphi ukuhluka, kufaka phakathi i-neutral grip chin up, imisipha esebenza ngemuva nayo ihlanganisa i-teres enkulu, i-trapezius, i-rhomboids, ne-posterior deltoids (ngemuva emahlombe).
Tu core iphinde icushwe ukuze uzinzise umzimba wakho, futhi imbala ama-pectorals, okungukuthi, imisipha yakho yesifuba idlala indima ekujikiseni izingalo zakho zibheke emzimbeni wakho, okubuye kuphakamisele umzimba wakho ku-bar.
Indlela ephelele yokwenza i-Pull Up
Ilungele ukuzuza ukwakheka kuka-V okufiselekayo nokwakha ingemuva eliqinile elingaphezulu. Imisipha esetshenziswa ngama-lats, ama-teres major, ama-rhomboids, ama-biceps kanye nomgogodla wakho.
Ukukwazi ukwenza ama-pull-ups ngendlela efanele wukunyakaza kwamandla ejimini. Abantu abaningi abakwazi ukuphakamisa kabili isisindo somzimba wabo bangaba nesikhathi esinzima ukwenza ama-pull-ups ayisishiyagalombili ahlanzekile.
Ukudonsa kuyinselele ngoba udinga ukushesha futhi uqine, ingasaphathwa eyokuhamba kwehlombe, into abantu abaningi abayizibayo futhi bacabange ukuthi banayo ngoba "babejwayele ukuphatha izinkawu esikoleni." Ukuze wenze ukudonsela phezulu, bamba ibha ngokuyibamba ngokukhipha izintende, izandla zihlukene kakhulu. Ukubamba okuhle okubanzi kuzosiza ukwenza ama-lats asebenze nakakhulu futhi kukusize ulolonge umhlane wakho ube umumo we-V.
Imithetho efanayo iyasebenza kuma-pull-ups: core engaged, ungawisi amahlombe akho, landisa ukwehla. Njenganoma yikuphi ukuvivinya umzimba, lapho ungakwazi ukuwenza kancane, ngaphakathi kwesizathu, uzokwenza imisipha yakho isebenze isikhathi eside futhi ngokushesha uzobona imiphumela.
Ezinye izindlela zokuya phezulu kwesilevu
Uma ungumfundi oqalayo noma ungenawo amandla anele okwenza lo msebenzi, kungcono ukwenza ezinye izinhlobo zokunyakaza ukwandisa amandla. Kulezi zibonelo ezilandelayo ungakwazi ukuzivumelanisa nomsebenzi ukuze ube namandla namandla adingekayo. Njengoba amasonto eqhubeka uzokwazi ukukhulisa isisindo ukuze uthole ukuzethemba uze ukwazi ukwenza i-chin yakho yokuqala phezulu.
umshini wokusiza wokudonsa
Lo mshini ungatholakala ezindaweni zokuzivocavoca, mancane amathuba okuthi ube nawo wejimu yakho yasekhaya, futhi ulungele abaqalayo. Indlela esebenza ngayo, ngesitaki sesisindo, ibhalansisa isisindo somzimba wakho ukuze kube lula ukusukuma. Ngakho ngokungafani neminye imishini eminingi yokuqeqesha, lapho isisindo siphansi, kudingeka umzamo owengeziwe ukuze uvuke. Qaphela lapho uguqa phezu kwamaphedi, qiniseka ukuthi uthola ukubambelela ngokuqinile kubha kuqala.
- Bamba umshini wokudonsa osizwayo ngokubamba okungathathi hlangothi (izintende zibhekane) bese ubeka amadolo akho endaweni yamadolo.
- Donsela amahlombe akho emuva naphansi bese uvala le ndawo.
- Ukugcina lesi sikhundla, ngesikhathi esifanayo beka elinye idolo ku-pad njengoba ukhuphukela endaweni yokuqala yokuqala.
- Gcina amahlombe akho engaphakathi, yehlisa kancane kancane umzimba wakho kuze kube yilapho izingalo zakho sezinwetshiwe ngokugcwele.
- Misa isikhashana endaweni ephezulu ngaphambi kokwehlisa.
Ukubamba okubanzi kwe-lat pulldown
Mhlawumbe ukuzivocavoca okungcono kakhulu uma ungakabi namandla ngokwanele ukwenza ukudonsa kahle. Uma usukwazi ukudonsa ngokunethezeka inani elifanayo lama-dumbbell njengesisindo somzimba wakho, cishe usukulungele ukuqala ukuya kuma-pull-ups. Landela lezi zinyathelo ukuze ukwenze ngendlela efanele:
- Bamba ibha ngokuyibamba okubanzi.
- Nweba esifubeni bese udonsa amahlombe emuva kuwo wonke umsebenzi.
- Yenza kusebenze ama-lats akho bese wehlisa ibha ibe ngaphezu kwesifuba sakho.
- Bamba isekhondi bese ubuyela endaweni yokuqala ngemizuzwana engu-2-3.
umugqa we-barbell
Imigqa ye-Barbell noma imigqa ekabili ye-dumbbell nayo iyizivivinyo ezinhle kakhulu zabaqalayo kanye nochwepheshe ngokufanayo. Ungakwazi ukulawula inani lezisindo kangcono kunokwenyusa isilevu, okungaba usizo uma ungakabi nawo amandla anele emisipha. Ukuze wenze umsebenzi, kufanele wenze lezi zinyathelo ezilandelayo:
- Yima mude, imilenze yakho ihlukene kancane futhi unyawo lwakho oluphakathi nendawo ngaphansi kwebha.
- Goba bese ubamba ibha (intende yezandla phansi, ukubamba okuphakathi)
- Gobisa amadolo ugcine izinqulu ziphakeme.
- Phakamisa isifuba sakho futhi uqondise umhlane wakho.
- Donsela umugqa esifubeni sakho esingezansi.