Ama-Pull-ups umsebenzi ohlangene obandakanya amaqembu amaningi emisipha ngenkathi uthuthukisa amandla okusebenza kanye nokubamba okunamandla. Futhi, okudingayo wumzimba wakho kanye nokuthile ongabambelela kukho.
Kungakhathaliseki ukuthi sibheke ukwenza ukudonsa kwethu kokuqala noma ukufunda ukuhlukahluka okuthuthuke kakhulu ukuze sithuthukise ukujima kwakho, kunezinhlobo eziningi zokudonsa.
Adonswe ngokubambelela
Ukubamba kuyingxenye ebalulekile yanoma yikuphi ukuvivinya amandla ukuze usebenze imisipha ngama-engeli ahlukene.
IIsilevu phezulu
Ukwenza i-chin-up, sizobamba i-chin-up bar kude nehlombe izintende zezandla zibheke ebusweni. Lokhu kubamba kwaziwa nangokuthi i-supine grip. Indlela elula yokukhumbula lokhu iwukuba izintende zakho zisondele esilevini sakho. Ukuze ukwenze ngendlela efanele:
- Kusukela endaweni emisiwe, sizophakamisa umzimba kuze kube yilapho isilevu sidlula phezu kwebha.
- Sizogwema ukushwiba, ukukhahlela, ukuhambisa umzimba ukuze weqe ibha noma amanye amaphutha okudonsa.
- Sizoma phezulu, bese sehla kancane sibuyele endaweni yokuqala.
Ngokungafani nokudonsa, ama-chin-ups agxila umzamo kuma-biceps futhi ngesikhathi esifanayo asebenze ingxenye yesifuba. Njengoba imisipha ye-pectoral yesifuba mikhulu kakhulu, lokhu kusho ukuthi lo msebenzi ngokuvamile ulula kakhulu kwabaqalayo.
ukudonsa kwakudala
Ukudonsela phezulu kuthatha isimo esifanayo ne-chin-up, kodwa esikhundleni sokuthi izintende zezandla zibheke phakathi, izintende zibheke ohlangothini oluphambene lomzimba. Lokhu kubamba kwaziwa nangokuthi ukubamba okuthambekele noma okuphinyiselwe.
Uma sithola ukuthi ukugxuma kusuka ku-chin-up kuya ekudonseleni kuyamangaza, sizoshintsha ngokudonsa okungalungile. Lokhu kungasiza ukwakha amandla adingekayo ukwenza ukudonsa okugcwele. Sizomane sisebenzise ibhokisi noma isitulo ukuze sifike endaweni ephezulu yokudonsela phezulu. Ngenkathi sigcina umgogodla wethu uqinile, sizokwehla siye endaweni yokulenga.
Uma kuqhathaniswa ne-chin-up, i-pull-up ishaya i-trapezius engezansi futhi ilala kangcono, ikwenze kube kuncane ukujima kwesifuba nengalo kanye nokujima kwangemuva.
ukubamba isando
Eyaziwa nangokuthi i-parallel grip, ngalokhu kunyakaza senza ukudonsa ngenkathi izintende zibhekene. Amajimu amaningi awanaso isitayela esifanele sebha yokudonsa ukuze kuhlangatshezwane nalokhu kunyakaza, kodwa ibha yokudonsa kanye ne-dip inakho.
Ukudonsela phezulu kwesando kunzima kakhulu kunokusukuma kodwa kulula kunokudonsa. Kuhle uma sinamahlombe abuthakathaka noma uma silimale amahlombe ngaphambili. Lokhu kubambelela kokungathathi hlangothi kubeka ingcindezi encane emahlombe futhi kunciphisa ingcindezi ezihlakaleni. Ngaphezu kwalokho, igcizelela ama-biceps, iyenze ilungele usuku lwengalo.
ukubamba okuncane nokubanzi
Uma sesifunde izinto eziyisisekelo, singakhuphuka. Okufanele ukwenze ukushintsha ibanga phakathi kwezingalo zakho kanye ne-pull-up bar.
Uma sifuna ukwenza kusebenze imisipha yesifuba futhi siqinise ama-pectorals, sizosondeza izandla zethu. Lapho ukubambelela kuqinile, sizosebenzisa imisipha yesifuba. Labo abathanda ukwenza i-weighted pull-ups bavame ukusebenzisa izikhundla zezandla eziseduze ngoba isifuba sakho sinamandla futhi sikuvumela ukuthi uphakamise umthwalo osindayo.
Uma sifuna ukusebenza emuva kakhulu, sizohlukanisa izandla. Ukubamba okubanzi kuthatha ukugxila kuma-pecs akho futhi kushise imisipha yakho yangemuva kakhulu. I-Wide-grip pull-ups yenza ama-lats angaphezulu aphume.
Ukubamba okuxubile
Ekudonseleni okuxubile, isandla esisodwa sibheke ngaphandle esinye sibheke phakathi. Le nhlanganisela ivumela ukuthi kusebenze amaqembu amaningi emisipha ehlukene, okunciphisa ukukhathala futhi kuvumela isisindo esengeziwe ukuba sengezwe uma sisebenzisa ibhande lesisindo.
Uma senza lokhu kuhluka, sizoshintsha izandla njalo ngamasethi amabili ukuze sigweme ukudala ukungalingani kwemisipha. Ingalo ebambe phezulu ngokuvamile isebenza kanzima kunengalo engezansi ukuze iphakamise umzimba. Lokhu ukunyakaza okubili kokukodwa okwengeza inqwaba yesisindo ku-biceps yakho nangemuva; Ngaphezu kwalokho, isisu siphoqeleka ukuba sizinze i-torso futhi siyigcine iqondile, ngakho-ke izophinde isebenze ingqikithi kancane.
- Qala ngesandla sakho sobunxele ekubambeni okweqile futhi isandla sakho sokudla usibambe ngaphansi ngesandla sakho sihlukanise izandla zibe ububanzi bamahlombe.
- Donsela kubha ukuze ibhulashe ngaphansi kwentamo yakho.
- Yehlisa kuze izingalo ziqonde, bese uyaphinda.
Ezinye izinhlobo zokudonsa
Ngaphandle kokubamba, kunezinguqulo eziningi zokudonsela phezulu ezibeka engcupheni amandla nomzamo wokuzivocavoca. Eziningi zalezi azikwazi ukwenziwa kubasubathi abaqalayo.
ngethawula
Uma sifuna ukuthuthukisa izicubu zezingalo, iqolo kanye nomgogodla, ukudonsa ithawula kungenye yezivivinyo eziphumelela kakhulu zokuthuthukisa amandla okubamba. Kufanele sisebenze ngempela ukuze sigcine izandla zethu zingasuki ithawula njengoba siqedela ukuphindaphinda ngakunye.
- Sizobeka ithawula kubha ukuze izinhlangothi zombili zibe ubude obufanayo.
- Sizofinyelela phezulu ngangokunokwenzeka ezinhlangothini zombili zethawula, bese siphakamisa umzimba wethu ngenkathi sigcina ukubamba kwethu.
Sizosebenzisa ithawula eliwugqinsi ngokwanele ukuze lingadabuki. Singacabanga ngemiphumela yokungasilandeli lesi seluleko. Iningi lamathawula ejimu amancane azoklebhuka ukuze sikwazi ukuwasebenzisa ambalwa ngesikhathi.
Udonswe u-L
Uma sifuna ngempela ukusebenza isisu, ukudonsa okumise okwe-L kuyindlela engcono kakhulu. Ukunyakaza empeleni kuhlanganisa ukuphakamisa imilenze yakho nokubamba indawo ka-L ngenkathi wenza ukudonsa ngasikhathi sinye. Ukunyakaza okuhlangene komzimba ophezulu kanye nokusekelwa kwe-isometric of core kuzoqeqesha umzimba ukuba uhlale uqinile lapho ubhekene nazo zonke izinhlobo zokucindezela.
Sizozama ukugcina isimo esihle sika-L. Sizohlanganisa kancane kancane ukudonsa ukuze siqedele umsebenzi.
- Sizolenga kubha ngokubambelela ngokweqile kanye nezandla ezihlukaniswe ububanzi behlombe.
- Sizophakamisa imilenze ukuze ihambisane nomhlabathi futhi i-perpendicular to torso.
- Ngenkathi sigcina imilenze yethu iqondile, sizodonsela phezulu kubha, phezulu ngokwanele ukuthi ibha ivele ibhulashe phansi intamo yethu, bese sibuyela phansi futhi siphinda inombolo esiyifunayo yokuphindaphinda.
ingalo eyodwa nje
Ukudonsa ngesibhamu esisodwa mhlawumbe kuwuvivinyo olukhulu lwamandla angaphezu kwawomuntu. Ukuzinza komzimba ohlangothini olulodwa kuzokhula kakhulu uma singeza lokhu kuhamba esimisweni sethu. Lokho akusho ukuthi amandla awumongo adingekayo ukuze ulondoloze isikhundla esifanele phakathi nomnyakazo, futhi kuzoba namandla lapho ukujwayeza kakhulu.
Singasebenzisa ibhande lokumelana phakathi nezigaba zakamuva zokufunda lokhu kunyakaza (futhi futhi kamuva, uma sifuna ukwandisa ivolumu).
- Bamba ibha ngesandla sakho sokudla usebenzisa i-neutral grip.
- Ngenkathi ilenga ngengalo yesokudla nje, sizophakamisa inqulu engakwesokudla ukuze sinciphise ibanga phakathi kwehlombe elingakwesokudla kanye nenqulu engakwesokudla.
- Manje, sizodonsa umzimba ngenkani siwubhekise kubha sisebenzisa imisipha yangemuva nemaphakathi, hhayi ingalo.
- Sizowisa futhi siphinde ngengalo yesokunxele.
I-Archer Pull Ups
Laba babizwa ngokuthi "abacibishelayo" ngesizathu ongase usilindele: ukunyakaza kufana nokomcibisheli odubula umnsalo nomcibisholo. Ukusuka lapho simile, sidonsela ohlangothini enye ingalo enwetshiwe iqonde. Lokhu kunyakaza kuyisandulela esisheshayo sokudonsa kwengalo eyodwa futhi kuzosiza umzimba wakho ukujwayela ubunzima bokudonsa umzimba ophezulu ohlangothini olulodwa.
- Sisebenzisa i-wide, overhand grip, sizophakamisa umzimba wethu (uphakeme ngokwanele ukuthi isifuba sethu esingaphezulu sihambisane ne-bar), bese siletha umzimba wethu esandleni sethu sokudla ngenkathi sinweba ingalo yethu yesokunxele eceleni.
- Sizophinda lokhu ohlangothini lwesobunxele, sinwebe ingalo yesokudla siye eceleni, bese siyehlise sihlehle siye phansi.