I-Grip Pronated: Ukuzivocavoca kanye Nezinzuzo

-Delile

• Yini ukubambelela okuphakanyisiwe?
• Zama lokhu: I-bicep curl ebiziwe
• Zama lokhu: I-pullup ebizwa ngegama
• Izinzuzo zokuzivocavoca okuphakanyisiwe
• Thuthukisa ukusebenzisa kwakho
• Ukuthatha

Yini ukubambelela okuphakanyisiwe?

Ukubhekana nezintende zezandla zakho kude nomzimba wakho lapho wenza ukuvivinya umzimba kuyindlela eyaziwa ngokuthi ukubamba okuphakanyisiwe. Isandla sakho sidlula phezu kwebha, i-dumbbell, noma i-kettlebell nama-knuckles akho ngaphezulu.

Ukubamba okuphakanyisiwe kuvame ukusetshenziselwa ama-bicep curls, pullups, kanye ne-barbell squats. Ibuye isetshenziselwe ukucindezela kwebhentshi nehlombe, kanye namalifti afana nokuhlwitha, ukubulala abantu, nokuhlanza.

Ukusebenzisa ukubambelela okufanele ngenkathi uzivocavoca umzimba kubaluleke njengokuthola ifomu elifanele, ukuma komzimba namasu okuphefumula. Ake sibhekisise okunye ukuzivocavoca okwenziwa ngokubamba okuphinyiselwe nokuthi kungani lokhu kubamba kuzuzisa.

Zama lokhu: I-bicep curl ebiziwe

I-bicep curl ebizwa kanjalo ibizwa nangokuthi i-reverse bicep curl.

1. Yima ngokugoba okuncane emadolweni akho nezinyawo zakho zihlukaniswe ububanzi behlombe.
2. Bamba ama-dumbbells amabili noma i-barbell izintende zakho zibheke phansi.
3. Gcina izindololwane zakho zisondele eduze nomzimba wakho njengoba uletha isisindo esifubeni sakho, ucindezela amahlombe akho ehlombe ndawonye.
4. Yehlisa emuva phansi endaweni yokuqala.
5. Yenza amasethi ama-2 kuye kwayi-3 wokuphindaphinda okungu-12 kuye kwangama-20.

Imisipha yasebenza:

• brachioradialis
• i-brachialis (i-brachialis anticus)
• ama-biceps (biceps brachii)

Kokubili okuphakanyisiwe (izintende ezibheke kuwe) kanye nama-bicep curls abhekiswe kuma-biceps akho. Ama-curls abiziwe asebenza izingalo zakho zangaphandle nezingalo, futhi azokusiza ukuthi uqinise amandla wokubamba. Kunzima kakhulu nokwenza.

Zama lokhu: I-pullup ebizwa ngegama

I-pullup ebizwa ngokuthi i-pullup ibizwa nje ngokuthi i-pullup. Eqinisweni, isikhundla sokubamba umehluko omkhulu phakathi kwalokhu ne-chinup.

1. Yima ngezansi kwebha ephezulu.
2. Bhekana nezandla zakho kude nomzimba wakho njengoba ubambe ibha ngeminwe yakho iya phezulu.
3. Gcina izandla zakho zibanzi kancane ukwedlula amahlombe akho.
4. Sondeza izandla zakho ndawonye kubha ukukhomba imisipha yakho yengalo.
5. Hang kusuka kubha, goba amadolo, noma uphakamise izinyawo zakho ngemuva kwakho. Ungawela namaqakala akho uma uthanda.
6. Exhale njengoba uphakamisa umzimba wakho ukuletha isilevu sakho ngaphezulu kwebha, udwebe izindololwane zakho ezinhlangothini zakho.
7. Faka umoya ukuze uqondise izingalo zakho kancane kancane bese ubuyela endaweni yokuqala.
8. Yenza amasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-6 kuye ku-12.

Imisipha yasebenza:

• latissimus dorsi
• ama-rhomboids
• trapezius
• brachialis
• brachioradialis

Kuma-pullups aphakanyisiwe (abizwa nangokuthi ama-chinups), uzobamba ibha ebubanzini behlombe izintende zakho zibheke kuwe. AmaChinups asebenza emuva kwakho maphakathi, emuva nangaphezulu, nakuma-biceps, futhi ngokujwayelekile kulula ukwenza ukwedlula ama-pullups.

Imisipha yakho yangemuva ibhekiswe kuzo zombili izinhlobo zamapullups.

Izinzuzo zokuzivocavoca okuphakanyisiwe

Ukuvivinya umzimba kuvame ukuba nzima kakhulu uma kwenziwa ngokubamba okuphinyisiwe. Uma usebenzisa lokhu kubamba, uzobe uvula amaqembu amaningi emisipha namandla akhulayo. Kodwa-ke, kudingeka olunye ucwaningo ukukhombisa ukuthi umehluko ubalulekile.

Ucwaningo oluncane lwango-2017 luthole ukuthi amadoda abesebenzisa ukubambelela okuphakanyisiwe akhombise ukwenziwa okuningi kwemisipha kunangesikhathi besebenzisa ukubambelela kwesinye isandla kwezipulpula.

Umehluko watholakala lapho imisipha yandiswa futhi ifushaniswa. Sekukonke, ukwehluka kwesandla kwama-pullups kwatholakala ukuthi kuveze imiphumela efanayo.

Abadala bathola ukuthi ukubanjwa okuphinyiwe kwakubuthakathaka kakhulu uma kuqhathaniswa nokubanjwa okungathathi hlangothi nokuphakanyiswa. Lokhu kungakhombisa ukuthi ukusebenzela ukuqinisa izingalo zakho ngaphambili endaweni ebiziwe kungasiza kakhulu.

Ucwaningo oluncane luka-2010 luthole ukuthi imisipha ye-pectoral ne-bicep ibisebenza kakhulu ngesikhathi se-chinups (supinated grip) kunangesikhathi se-pullups (pronated grip). I-trapezius engezansi yayisebenza kakhulu ngesikhathi se-pullups.

Kwakungekho mehluko ophawulekayo phakathi kokwenza ama-pullups nama-chinups njalo nokusebenzisa idivayisi ye-pullup.

Thuthukisa ukusebenzisa kwakho

Ukushintshashintsha ukuqonda kwakho kusiza ukuthuthukisa ukusebenzisa kwakho ngenxa yamaqembu emisipha aqondisiwe.

Ukulungiswa okuncane kwendlela owenza ngayo izivivinyo ezithile kungashintsha ukugxila emisipheni ehlukene. Bangenza ukusebenzisa kwakho kuhlanganiswe kahle ngokuqinisekisa ukuthi usebenza imisipha eminingi ngangokunokwenzeka. Ngeke ube namathuba amancane okusebenza ngokweqile noma ukulimaza umzimba wakho ekuphindaphindeni.

Ukuletha ukuzuza okuhle nokuhlukahluka ekusebenzeni kwakho, hlanganisa ukubekwa kwesandla sakho.Lokhu kuzosiza ukugcina umzimba wakho uqondaniswe futhi kwehlise ingcindezi ezihlakaleni zakho, izindololwane nasemahlombe. Ukuthola ukuthi ukubamba ngesandla okulungile kuzoya ngengxenye yomzimba wakho ofuna ukuyisebenza.

Ungasebenzisa ukubamba okuphakanyisiwe kokuzivocavoca okuningi, kufaka phakathi:

• umshini wokucindezela ibhentshi
• ukucindezela kwehlombe
• i-barbell squat
• irowu
• ifile ilenga
• i-barbell shrug
• isicupho sebha yokufa nge-shrug
• ukuguqula i-barbell yesihlakala sesikhumba

Ukubamba okuphezulu (izintende ezibheke kuwe) kungasetshenziselwa:

• irowu
• umugqa oguquliwe
• chinks
• umugqa ogobile
• i-lat pulldown

Ukubamba okushintshiwe (isandla esisodwa sishiwo kanye nesinye esiphakanyisiwe) kungasetshenziselwa:

• ukuhluka okubulalayo
• ukubona, ikakhulukazi emshinini wokucindezela ibhentshi
• ukubulawa kwendabuko kanye ne-sumo

I-hook grip ukubambelela okuphakanyisiwe lapho isithupha sibanjwe phansi ngeminwe. Ingasetshenziselwa ukuzivocavoca okuningi, kufaka phakathi:

• ihlanzekile futhi iyadlubulunda
• hlwitha
• ukudonsa
• ebulala abantu
• I-chinup bar ilenga

Ukuthatha

Ukubamba okuphakanyisiwe kungenza ukuzivocavoca kube nzima kakhulu, ngakho-ke kuwumqondo omuhle ukukuzijwayeza ukwenza kahle. Lapho umsebenzi ulukhuni ngokwengeziwe, sikhulu isidingo sokuqinisa imisipha ehambisanayo.

Qiniseka ukuthi uzivocavoca ngaphakathi kwemikhawulo yakho ngokungazicindezeli kanzima kakhulu noma ngaphezu kwemikhawulo yakho. Ukusebenzisa ukubamba okusha kungasebenza imisipha yakho ngezindlela ezahlukahlukene, ezingazwakala emzimbeni wakho, kepha akufanele kube buhlungu.

Kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, ikakhulukazi uma unenkinga yezempilo noma uthatha noma yimiphi imithi.