Ungayisebenzisa kanjani i-Pullup

-Delile

• Yini i-pullup?
• Ama-pullups abiziwe
• Kungani lo msebenzi uyinselele kangaka?
• Kungani kuwufanele umzamo?
• Ukudonsa noma ukuvala?
• Ungayenza kanjani i-pullup
• Okufanele ukwenze uma ungekho lapho okwamanje
• Ukudonsa okungalungile
• Ama-pullups asizwa yi-Spotter
• Ukudonsa okuncane
• Ukuxhuma kudonsa
• Amathiphu nemihlahlandlela yokuphepha
• Ungakhanyi imilenze yakho
• Gcina intamo yakho ikhululekile
• Qeqesha ama-biceps akho
• Ukuthatha

Yini i-pullup?

I-pullup ukuvivinya umzimba okuyinselele lapho ubamba khona ibha engaphezulu bese uphakamisa umzimba wakho kuze kube yilapho isilevu sakho singaphezu kwaleyo bha. Kuwukuzivocavoca okunzima ukwenza - kunzima kakhulu, empeleni, ukuthi iMarine yase-U.S. Ingathola amaphuzu adlulayo esivivinyweni sokuqina komzimba sonyaka ngaphandle kokwenza ama-pullups nhlobo.

Uma ufuna amaphuzu aphezulu ekuhlolweni kokufaneleka komzimba wase-U.S. Noma uma ufuna nje ukubhekana nokuzivocavoca okunzima kunakho konke, nansi inkomba yokukuyisa lapho.

Ama-pullups abiziwe

Lokhu kuvivinya umzimba kwesinye isikhathi kubizwa ngokukhethekile ngokuthi i-pullup ebizwayo ngokubhekisele esimweni sezandla zakho njengoba ubamba.

Kungani lo msebenzi uyinselele kangaka?

Uma imizamo yakho yokuqala yokuqedela i-pullup kungumzabalazo, akusikhona ngoba ungenawo amandla anele omzimba ongaphezulu. Yi-physics nje.

Ama-pullups adinga ukuthi uphakamise umzimba wakho wonke uqonde phezulu usebenzisa imisipha kuphela emzimbeni wakho ongaphezulu. Umelana namandla adonsela phansi kuyo yonke inqubo.

Kungani kuwufanele umzamo?

Ukugcwalisa i-pullup kudinga ukubandakanyeka okukhulu cishe kwayo yonke imisipha emzimbeni wakho ongaphezulu.

• Izandla. Iqembu eliyinkimbinkimbi elicaciswe kakhulu ezandleni zakho likwenza ukwazi ukubamba ibha.
• Izihlakala nezingalo zangaphambili. Ama-Flexors agijima kusuka ezingalweni zakho ngezihlakala zakho aqondisa ukuphakama kwakho.
• Izisu. Uma wenza i-pullup kahle, imisipha yakho yesisu izinzisa ingqikithi yakho futhi ikugcine ungashintshi.
• Emuva nasemahlombe. Imisipha yangemuva iyisizathu sokuthi abantu abaningi bazinikele ku-pullup. I-latissimus dorsi, leso silabu esimise okwe-V emhlane wakho ongaphezulu, sidonsa amathambo engalo yakho ephezulu njengoba uziphakamisela phezulu. Amalati akho asizwa i-infraspinatus, kanye nemisipha emikhulu nemincane, ebandakanya amahlombe akho ekuhambeni.
• Isifuba nezingalo. Imisipha yakho emikhulu ye-pectoralis nengxenye yama-triceps akho idonsela ithambo lakho lengalo emzimbeni wakho.

Ngoba ukhulisa isisindo somzimba wakho ngawo wonke ama-pullup, ukuphelelisa nokuphinda lokhu kuvivinya okuyisisekelo kuzokwakha amandla nencazelo njengokunye okunye ukuvivinya umzimba okungenza.

Ukudonsa noma ukuvala?

Uma wenza i-chinup, izintende zezandla zakho zibheke kuwe. AmaChinups abizwa nangokuthi ama-pulinated suplups.Bancike kakhulu emandleni emisipha ye-bicep futhi kungaba lula kwabanye abantu.

Ungayenza kanjani i-pullup

Noma ngabe usesimweni esiphezulu, kuzodingeka unake ifomu lakho ukwenza ukunyakaza kahle futhi ugweme ukulimala.

1. Qala ngokuzibeka ngaphansi kwenkaba yebha ye-pullup. Finyelela phezulu ubambe ibha ngezandla zombili, izintende zibheke kude nawe. Izingalo zakho kufanele zelulwe ziqonde phezulu.
2. Songa iminwe yakho phezu kwebha nasesithupheni sakho ngaphansi kwebha ukuze icishe ukuthinta izinzwane zakho.
3. Qiniseka ukuthi izandla zakho zingaphezulu kancane kobubanzi behlombe.
4. Cindezela amahlombe akho phansi.
5. Letha amahlombe akho ehlombe komunye nomunye, njengokungathi uzama ukuwasebenzisela ukukhama ilamula.
6. Phakamisa izinyawo zakho ngokuphelele phansi, uwele amaqakala akho. Lokhu kubizwa ngokuthi "yi-hang hang."
7. Phakamisa isifuba sakho kancane bese udonsa. Dweba izindololwane zakho phansi emzimbeni wakho kuze kube yilapho isilevu sakho singaphezu kwebha.
8. Njengoba uzithoba phansi, lawula ukukhishwa kwakho ukuvimbela ukulimala.

Okufanele ukwenze uma ungekho lapho okwamanje

Ochwepheshe bezokuqeqeshelwa ezempi kanye nabaqeqeshi bomzimba bayavuma ukuthi indlela engcono yokufinyelela ku-pullup ukuzijwayeza ukunyakaza kwe-pullup uqobo, noma ungeke ukwazi ukukuqedela ekuqaleni. Kukhona nokunye ukuvivinya umzimba namasu angakusiza ufike lapho ngokushesha.

Ukudonsa okungalungile

I-pullup engalungile yingxenye ephansi ye-pullup. Ngalokhu uqala ngesilevu sakho ngenhla kwebha.

Usebenzisa ibhokisi, isitebhisi sesinyathelo, noma i-spotter, beka isilevu sakho ngaphezu kwebha. Ngemuva kwalokho, zehlise kancane kuze kube yilapho izingalo zakho ziqonde ngaphezu kwakho ku-hang efile.

Inhloso yakho lapha ukulawula ukunyakaza okusehla, okuzokwakha amandla futhi kuqeqeshe umzimba nengqondo yakho endleleni yokuhamba. Uma usukwazi ukwenza izinto ezimbi, faka ikhefu elifushane ngezikhathi ezithile njengoba wehla.

Ama-pullups asizwa yi-Spotter

Omunye umuntu angacindezela abheke phezulu emhlane wakho ukukusiza ekukhuphuleni ekukhuphukeni njengoba amandla akho ephela. Awufuni usizo oluningi kusuka ku-spotter yakho - ungavumeli ukuba bakuphakamisele phezulu besebenzisa izinyawo zakho noma imilenze ephansi.

Ukudonsa okuncane

Noma ungeke ukwazi ukuphatha i-pullup ephelele ekuqaleni, ukuzijwayeza ukunyakaza kubalulekile.

Njalo lapho uqhuba umkhuba we-pullup, ulolonga imizwa ye-neural ezokusiza wenze ukunyakaza lapho usuqine ngokwanele. Usebenzisa ifomu elifanele, yenza isigamu se-pullup - noma ngisho nesithathu - bese ulawula ukwehla kwakho.

Ukuxhuma kudonsa

Ngaphambi kokwenza ukugxuma kweqa, nquma ukuthi ufuna ukukhuphula izinga kangakanani. Gcina engqondweni, okufushane kulula.

Lapho usubeke ibha endaweni ephakeme ephephile, yima ngaphansi kwayo bese ugxumela ku-pullup. Umfutho wakho oya phezulu uzokusiza uqedele ukunyakaza. Njengakwezinye izindlela, ukwehla kancane kubalulekile.

Amathiphu nemihlahlandlela yokuphepha

Ungakhanyi imilenze yakho

Kuyalinga ukuguqula imilenze yakho ngomzamo wokusebenzisa umfutho ukukukhuphula ube ngaphezu kwalokho owawungenakho ngaphandle kokunyakaza okungeziwe. Uma umgomo wakho wakhe amandla omzimba aphezulu, ukuguqula imilenze yakho ukwenza ukunyakaza kube lula kungahle kunqobe inhloso yakho.

Abanye abasubathi beCrossFit benza lokho okwaziwa ngokuthi yi-kipping pullup - inguqulo efaka ngamabomu ukunyakaza komlenze okulawulwayo ukuze kusebenze amaqembu ehlukene emisipha ngesikhathi sokuzivocavoca.

Ucwaningo lukhombisa ukuthi i-kipping pullup ukuzivocavoca okuncane kakhulu kunokwesiko, ngakho-ke futhi, uma umgomo wakho ukwakha amandla, gcina imilenze yakho isekhona ngangokunokwenzeka.

Gcina intamo yakho ikhululekile

Emizameni yakho yokuthola isilevu sakho ngaphezu kwebha, qaphela ukuthi ungasebenzisi i-overextend futhi uxine imisipha yakho yentamo. Izintambo zezintambo ukulimala okuvamile kubantu abaphelelisa inqubo yabo ye-pullup.

Uma uzizwa ukhathazekile ngemuva kokuvivinya umzimba nge-pullup, khuluma nodokotela wakho bese uthatha ikhefu elifushane kusuka ekuzivocavoca okuthile okubangele ubunzima.

Qeqesha ama-biceps akho

Enye yezindlela ezisheshayo zokwakha amandla owadingayo ukuze uqedele i-pullup ukwakha isisindo semisipha kuma-biceps akho. Qiniseka ukuthi uzisheshisa ngokwesisindo nokuphindaphinda.

Bamba izinsimbi zezandla noma ama-dumbbells izintende zakho zibheke phezulu. Ngezindololwane zakho ezinhlangothini zakho, curl ingalo yakho engezansi isuke okhalweni iye emahlombe. Njengama-pullups amabi, kubalulekile ukuthi ulawule ukunyakaza, ugweme ukuguquka kwendle okungadala ukulimala.

Ukuthatha

Ama-Pullups awukuzivocavoca okunzima kubadlali abaningi. Njenganoma iyiphi iphrojekthi ezuzisayo, bathatha isikhathi nokugxila ekupheleleni. Qala ngokuqeqeshwa kwamandla ayisisekelo nokuzijwayeza ama-pullups, noma ngabe awukwazi ukuqeda eyodwa khona manjalo.

Sebenzisa i-spotter ukusiza lapho udinga ukukhushulwa okuncane, noma yenza ama-pullups uhhafu ukusiza umzimba wakho ufunde ifomu elifanele ngenkathi usathuthukisa amandla anele okwenza isivumelwano sangempela.

Ukuvikela umzimba wakho ekulimaleni, sebenzisa ifomu elifanele - ukugcina imilenze yakho inganyakazi futhi ubambe ibha noma ngaphezulu nje kwebanga lehlombe njengoba udonsela izindololwane zakho emzimbeni wakho.

Yize ama-pullups engaba yinselelo enkulu kwezinye izinhlobo zomzimba ngenxa ye-physics ethintekayo, noma ngubani obeka isikhathi nomzamo angakwazi ukwenza lo msebenzi onenzuzo enkulu.