Yazi Lokhu Kuthutha: I-Chin-Up

-Delile

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Uyemukelwa ochungechungeni lwethu olusha sha lwe- # MasterThisMove! Kokuthunyelwe ngakunye, sizogqamisa ukuzivocavoca okuhle futhi sikunikeze amathiphu wokungakwenzi nje kuphela kwesokudla, kepha ukukhipha izinzuzo eziphezulu kakhulu kuzo. "Uma kukhulunywa ngokuzivocavoca amandla, akukhona nje ukwenza ukuzivocavoca umzimba, kodwa ukukwenza kahle," kusho umqeqeshi uqobo uNick Rodocoy. Isibonelo, ungenza ama-pushups angama-50 ngaphandle kokuhamba uhla oluphelele lokunyakaza, futhi ngeke uzibone izinzuzo-kepha uma wenza ama-pushup ambalwa ngamasu angcono, uzothola okuningi lapho uhamba. (Zama i-Pushup Progression Workout.) Lokho kungenxa yokuthi ukuvivinya umzimba ngakunye kwenzelwe ukuthi kwenziwe ngendlela ethile ukuze kusebenze imisipha namaqembu athile emisipha. Uma ukwenza "okungalungile" (noma i-half-ass it!), ngeke uthole umphumela ohlosiwe.

Ukuhamba kokuqala esizokumboza: i-chin-up. Ukunyakaza okuyinselele ikakhulukazi kwabesifazane, okuyisona sizathu esenza ungazami nje kuphela, kodwa ukuyazi kahle. “Abesifazane abanawo amandla aphezulu njengabesilisa, futhi banamafutha amaningi emzimbeni,” kuchaza uRodocoy. Ngokubambisana, lezo zinto ezimbili zenza i-chin-up i-feat enzima. Kepha lokho akusho ukuthi thina mantombazane ngeke ngikwazi kwenze: "Ngike ngabona abesifazane benza ama-chin-ups ayisishiyagalombili ngokulandelana," kusho u-Rodocoy. Eqinisweni, uCarrie Underwood Ingabe Ama-Chin-Ups Njengokuthi Akulona Idili Elikhulu! Kuyindaba nje yokwakha lawo mandla aphezulu owadingayo kuqala.

Ugqozi oluthe xaxa lokukwenza: "Kungumnyakazo omkhulu," kusho uRodocoy. "Ukunyakaza okuhlangene, okubiza imisipha eminingi ngasikhathi sinye." Ngamanye amazwi, i-toner yomzimba wonke. Futhi, kuhle kakhulu ukunika amandla ukukwazi ukwenza ngisho nokukodwa!

U-Rodocoy uncoma ukuthi kuqalwe ngenguqulo esizwayo ye-chin-up. Uma unomshini we-chin-up ejimini lakho, ungazijwayeza ukuhamba uhla lokunyakaza ozolenza uma uzama ukuhamba wedwa. Bheka inqubo engezansi.

Awukho umshini wokukhipha isilevu, akunankinga. Mhlawumbe indlela engcono nakakhulu yokulingisa ukunyakaza komsebenzi iwukunamathisela ibhande lokumelana ne-chin-up bar, njenge-SPRI Pull-Up Bar ($39.98, Spri.com) -ungavele uyibeke emnyango indlu yakho!

Kunoma ikuphi, zijwayeze ukukusiza nge-chin-up kabili ngeviki. Yenza olunye lwalezo zinsuku lube usuku "olunzima" (yenza ama-6-8 reps ngesisindo esincane emshinini noma ibhande lokumelana elinzima) ngolunye usuku usuku "olukhanyayo", lapho uthatha khona usizo olwengeziwe ebhentshini noma emshinini, kodwa qedela 10-12 reps. "Lokhu kuzokusiza ukuthi wakhe ukuzinza kwehlombe olidingayo, ukuze ukwazi ukuzenzela wedwa," kusho uRodocoy.

Lapho lo msebenzi uqala ukuzizwa ulula, ungaqhubekela phambili uye ku- "eccentric chin-up". Gxumela phezulu (noma sebenzisa ibhokisi noma isinyathelo) bese ungena engxenyeni yokugcina yesilevu. Bese, wehlisa umzimba wakho kancane. Yehla phansi bese uphinda. Isixwayiso esisodwa: "Ungaphindi izikhathi ezingaphezu kweziyisihlanu ngesikhathi," kusho uRodocoy. "Ukunyakaza okunamandla okubeka ukucindezeleka okukhulu emisipha yakho."

Manje usukulungele ukuzama isivumelwano sangempela. "Cindezela yonke into ngokuqinile-ikakhulukazi isithupha sakho ne-abs," kusho uRodocoy. "Abantu abaningi bayabhola etafuleni, kodwa kulula kakhulu ukuhambisa umzimba oqinile kunomzimba oxegayo."

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