Ungakwenza Kanjani Ukubamba Okubanzi

-Delile

• Ungayenza kanjani i-wide-grip pullup
• Imisipha yasebenza yenza ukubambelela okubanzi
• I-Latissimus dorsi
• Trapezius
• Isipina se-Thoracic erector
• Ama-Rhomboids
• I-Infraspinatus
• UTeres omncane
• I-oblique yangaphandle
• Ukubambelela okubanzi vs. ukubambelela okusondele
• Ezinye izindlela zepullup ephezulu
• I-lat pulldown
• Umugqa ovundlile we-TRX
• I-pullup esizwa yi-band
• Umugqa weBarbell noma we-dumbbell
• Ukudla okudlela endlini

I-wide-grip pullup ukunyakaza kwamandla omzimba okuphezulu okubhekise emuva kwakho, esifubeni, emahlombe, nasezingalweni. Ibuye inikeze imisipha yakho eyisiqu ukuzivocavoca okuhle okuhle.

Kufaka phakathi ukubambelela okubanzi kuhlelo lwakho lokuqina lokuqina kungasiza ukukhulisa amandla akho kokunye ukunyakaza, okufana ne-lat pulldown kanye ne-press press.

Funda ukuze ufunde kabanzi mayelana nezinzuzo zokuthambeka okubanzi nokuthi ungakwenza kanjani.

"Ukubamba okubanzi kuwumsebenzi osebenzayo wokuqinisa iqolo namahlombe, ngoba ukunyakaza kuhambisana ne-latissimus dorsi, isicubu esikhulu kunazo zonke zomzimba."
- U-Allen Conrad, DC, Amandla Oqinisekisiwe Nongcweti Yesimo

Ungayenza kanjani i-wide-grip pullup

Qala ngokuma ngaphansi kwebha ye-pullup, umqolo wakho nomgogodla uqonde.

1. Finyelela phezulu bese ubamba ibha ngesandla ngasinye. Izithupha zakho kufanele zikhombe komunye nomunye, futhi ukubamba kwakho kufanele kube kubanzi kunomzimba wakho.
2. Uma ibekwe kahle, izingalo zakho nesifuba sakho kufanele kwakheke u-'Y. 'Ukuze kucace kakhudlwana, ingalo ngayinye kufanele ibe ngama-degree angama-30 kuye kwangama-45 ukusuka emzimbeni wakho, kepha ingabi ngaphezu kwe-engela engu-45 degree.
3. Bheka phambili ngqo bese udonsela umzimba wakho phezulu ngase-bar.
4. Misa kancane, bese uzokwehlisa uye phansi endaweni yokuqala.

"Uma ukwenza i-wide-grip pullup kunzima kakhulu, ungaqala ukuzivocavoca ngomshini we-pullup osizwa isisindo," kuncoma u-Allen Conrad, DC, Certified Strength and Conditioning Specialist (CSCS). "Le mishini inesiteji oguqa kuso ngenkathi wenza i-pullup, futhi ukungalingani kwesisindo esinciphile kungakusiza ukuthi wakhe amandla engalo ukuze wenze ukubamba okujwayelekile," kuchaza yena.

Ukhiye wokusebenzisa umshini we-pullup osizwa isisindo ukuqala ngesisindo onethezekile ngaso futhi ushintshe isisindo esilinganisiwe njengoba ukuvivinya umzimba kuba lula kuwe ukukwenza. Lapho usukwazi ukuphakamisa isisindo somzimba wakho, uConrad uthi ungathuthuka uye ekubambeni okujwayelekile okubanzi kubha yokulenga.

Uma ufuna ukwenza ukubamba okubanzi kube nzima kakhulu, uConrad uphakamisa ukufaka isisindo. Kunezindlela ezintathu ongenza ngazo lokhu:

• Gqoka ibhande onamathisela ngalo isisindo.
• Gqoka ivesti enesisindo.
• Bamba i-dumbbell ngokuyifaka phakathi kwezinyawo zakho.

Ngayinye yalezi zinguquko izophonsela inselelo amandla emisipha ye-latissimus dorsi ngesikhathi sokubamba okubanzi.

Imisipha yasebenza yenza ukubambelela okubanzi

Esinye sezizathu zokuthi ukubambelela okubanzi kubanzi ukuvivinya umzimba kungenxa yemisipha eminingi esetshenziselwe ukuhambisa:

I-Latissimus dorsi

"Ama-lats" ayisicubu esikhulu kunazo zonke zomhlane ongaphezulu, futhi agijima ukusuka maphakathi emuva aze ayofika ngaphansi kwekhwapha nehlombe. UConrad uthi le misipha iyona ehamba phambili ekukhuliseni, ekwandiseni nasekujikelezeni kwangaphakathi kwehlombe.

Trapezius

"Izingibe" zitholakala kusuka entanyeni yakho kuya emahlombe womabili. Baxhuma intamo, ihlombe, nezindawo ezingemuva, bese begijima behle ngephethini engu-V bebheke emgogodleni wakho ophakathi nendawo we-thoracic. UConrad uthi le misipha isiza ekuphakameni kwehlombe.

Isipina se-Thoracic erector

Le misipha emithathu ihamba ngomgogodla wakho we-thoracic ngemuva kwakho. UConrad uthi le misipha isiza ekunwebeni emuva.

Ama-Rhomboids

Le misipha emincane itholakala phakathi komgogodla we-thoracic namahlombe. Basebenza ngenkathi kunyakaza okuphansi kokudonsa kwehlombe ukudala ukwenziwa kwehlombe.

I-Infraspinatus

Kutholakala ohlangothini lwehlombe, uConrad uthi le ngxenye yesikhwama se-rotator isiza ekunwetshisweni kwehlombe.

UTeres omncane

Kutholakale ngaphansi kwekhwapha lakho nangemuva kwensimbi yehlombe, uConrad uphawula le nsimbi ye-rotator cuff imisizi ekujikeni kwehlombe nasekujikelezeni kwangaphandle.

I-oblique yangaphandle

Ingxenye yemisipha yakho yesisu, izibopho zangaphandle zitholakala ezinhlangothini zodonga lwakho lwesisu. UConrad uthi lo msipha usiza ukuzinzisa umongo futhi usize isigaba sesisu ngesikhathi sokujika kwehlombe.

Ukubambelela okubanzi vs. ukubambelela okusondele

Into enhle ngama-pullups ukuthi ungashintsha ukubamba kwakho ukuze uthole imisipha ehlukile. Enye indlela yokwenza lokhu nge-close-grip pullup. Uhlobo olusondele kakhulu lwe-pullup luguqula ububanzi bezandla zakho.

Ngokubamba okubanzi, izandla zakho zingaphezu kobubanzi behlombe ngaphandle. Uma usondelene, uhambisa izandla zakho ndawonye, ​​okuthinta indlela amalunga akho ehlombe ahamba ngayo lapho wenza lo msebenzi.

Ukubambelela okuseduze futhi kukuvumela ukuthi uthole ama-biceps akho nemisipha yesifuba ngaphezu kokubamba okubanzi, okusho ukuthi ungakwazi ukuqedela ukuphindaphinda okuningi.

Ezinye izindlela zepullup ephezulu

Ukwenza ukuzivocavoca okufanayo kaningi kungaholela ekukhathazekeni, ekusetshenzisweni ngokweqile, nokwehla kokusebenza nokuzuza. Uma ufuna ukuqeqesha imisipha efanayo edingekayo ku-wide-grip pullup, ungahle ufune ukunyakaza okufanayo ongakungeza enkambisweni yakho yokufaneleka. Nazi ezinye izindlela ongazivivinya ngazo:

I-lat pulldown

1. Hlala ubheke umshini we-lat pulldown.
2. Bamba ibha izintende zakho zibheke kude nomzimba wakho, zibanzi kune-shoulder-wide apart.
3. Yama umhlane wakho emuva bese wehla emugqeni uze uzulazule phezu kwesifuba sakho esingenhla. Misa kancane.
4. Buyisela ibha kancane endaweni yokuqala.

Umugqa ovundlile we-TRX

1. Ngenkathi umile, qala ngezibambo ze-TRX eceleni kwesifuba sakho.
2. Ncika emuva futhi wehlise umzimba wakho kancane, ugcine umqolo wakho uyisicaba.
3. Lapho izingalo zakho zelulwa, phumula.
4. Donsela umzimba wakho emuva esifubeni sakho.

I-pullup esizwa yi-band

Ukusebenzisa ibhande lokuzivocavoca elijiyile ukusiza ku-pullup kukuvumela ukuthi ukhombe imisipha efanayo ngokuxhaswa okwanele ukuze ukwazi ukuhamba ngokuma okuhle. Umthetho omuhle wesithupha uyajiya ibhande, uzothola ukwesekwa okwengeziwe.

1. Yima phambi kwebha yensimbi noma yesilevu.
2. Jikisa ibhande elizungeze ibha. Goba umlenze owodwa bese ubeka ibhande ngaphansi kwedolo lakho, ukuqhuma ngenhla kwethambo lesikhumba.
3. Ngezandla zombili, bamba ibha bese uzidonsela phezulu.

Umugqa weBarbell noma we-dumbbell

1. Layisha i-barbell enesisindo esifanele.
2. Yima ngezinyawo ububanzi be-hip, futhi amadolo agobe kancane. Shift izinkalo zakho emuva, ngakho-ke isifuba sakho sifana phansi.
3. Bamba ibha ngokubamba okubanzi kancanyana kunobubanzi behlombe, izindololwane zokugoba, bese uletha ibha ibheke esifubeni sakho.
4. Misa isikhashana bese wehlisela phansi endaweni yokuqala.

Ukudla okudlela endlini

Ukuba namandla okwenza ukubambelela okubanzi akuyona into elula. Ngemuva kokuthi ukwenze ngempumelelo kanye, umuzwa wokufeza muhle impela. Yingakho kubalulekile ukuthatha isikhathi sakho ngokuqhubeka kwemvelo kokuhamba.

Khumbula, uma i-pullup wide-grip pullup iyinselele kakhulu, zama okunye kokuguqulwa okushiwo ngenhla. Ifomu eliqinile nokuqasha imisipha efanele kubaluleke ngaphezu kwenani lezimpinda ozenzayo.