imisipha-up

imisipha-up

El izihlunu phezulu ngaphandle kwamathandabuzo ngolunye lwemidlalo eyandayo, njengakwinqanaba ngalinye, umsebenzi wakho uya kubandakanya ukugxila kunye nokucwangcisa uthotho lwemithambo qinisa izihlunu zomzimba ophezulu.

Kubuchule bakhe, usebenzisa calisthenics, umthambo osekelwe ekusebenziseni amandla amaninzi obunzima bomzimba wakho kunye nokuwasebenzisa njengomthambo. Umzimba wembaleki nguwo osebenzisa amandla kwaye uyisebenzise ekuxhathiseni. Ngale ndlela usebenza amandla akhe kunye nemithambo ukuqina kwentliziyo.

Yintoni isihlunu phezulu?

Ukunyuka komsipha kukuzilolonga oku idibanisa i-calisthenics kunye ne-crossfit. Yintshukumo yegymnastic kwaye njengoko sele sichazile, ubunzima bomzimba busetyenziselwa ukwenza lo msebenzi kwaye wenze inani elikhulu lamaqela emisipha asebenze. Ingakumbi, indawo yangasemva kunye nengalo.

Ilungu eliphezulu lomzimba lisetyenziswa kakhulu imithambo efuna iiringi kunye nebar iqheliswe. Kubuchule bakhe, ukuphakama komzimba kunokwenziwa ngaphezulu kwebha yokutsala, ukuze iingalo zibe nokwandiswa ngokupheleleyo, zigqithise ukuphakama kwaye zishiye ibha ekuphakameni esinqeni.

imisipha-up

Indlela yokulungiselela ukwenza isihlunu phezulu

Kufuneka ube namandla amakhulu emzimbeni. kodwa nabani na unokuqalisa ukuwuphumelela lo mdlalo. Ngokuhamba kwexesha amandla amaninzi aya kwenziwa kwaye ubuchule buya kufezekiswa.

Ngokuqhelekileyo, abantu abaqala ngolu hlobo lomthambo sele bekwazi ukwenza phakathi kwe-10 kunye ne-12 yokutsalwa okanye bafuna ukuba bazilolonge iiseshoni zentsebenzo ephezulu. Ukuququzelela lo msebenzi wesiqhelo, kuhle ukuba ube nesiseko esihle somthambo: umqolo weGironde, ukuntywila phakathi kweebhentshi okanye ukuhla kwesifuba.

Ukusuka kwezi ntlobo zeeseshoni umthambo ngamnye uya kugqibelela kunye nokuthanda intshukumo nganye ukuyila ubuchule obungenakoyiswa. Kuyacetyiswa unyuse izihlunu ubuncinane kabini ngeveki.

umthambo we-barbell

Lo msebenzi ugqithise kwaye kufuneka unikezele indlela ecacileyo yokuwenza. Izandla zibekwe kwi-bar kunye nokuphakama kwamagxa. Amanqindi aya kuvalwa ngeminwe ngaphandle. '

Xa ubhetyebhetye akunyanzelekanga ukuba uzibophelele impazamo yokufaka ingqiniba kakhulu phambi kwengalo echaseneyo, njengoko kunokwenzeka ukulimaza igxalaba. Kungcono kakhulu ukwenza iintshukumo ezi-5 kakuhle kune-15 azenziwanga kakuhle.

imisipha-up

Ukunyuswa kwe-bar muscle up kunokwenziwa ngeendlela ezimbini ezahlukeneyo:

  • Ukutsala phezulu: ukunyakaza kuqulethwe ukuzisa ibha kumngxuma wesisu, kufuneka ube mfutshane kwaye ukhawuleze. Ukuzivocavoca kufuneka kudibaniswe nempembelelo enemilenze ebekwe kwindawo ephakanyisiweyo, ukwenzela ukuba ukunyuka kube lula kakhulu. Kufuneka tyekisa umzimba ngasemva kancinci ukuze amathumbu akwazi ukufikelela kwibha.
  • Idiphu: Le ntshukumo iqulathe phakamisa i-trunk ngaphezulu kwebar. Ukuze usebenzise lo mandla, i-drawer okanye ibhentshi kufuneka ifakwe phantsi kwebar ukwenzela ukuba ukutyhala okanye ukunyanzeliswa kuqhutywe ngokuchanekileyo.

Xa sele siphumelele ezi ntshukumo zimbini siya kukwazi ukuzimanya kwaye ngaloo ndlela yenza isihlunu esipheleleyo phezulu. Ukusebenzisa ibhentshi unokuthatha inzuzo yempembelelo kunye nokutsiba. Ngale ndlela sifaka ngaphakathi ngcono kakhulu intshukumo kunye Phakamisa umzimba wakho phezulu kwebha.

Ukugqiba umthambo, iingqiniba mazigqithise umgca webar kwaye ngaloo ndlela ibha iya kuba kubude besisu. Kancinci kancinci kwaye kusekwe kwimithambo, zombini idiphu kunye nokutsalwa kuya kwenziwa kunye kunye nokusebenza okungaphezulu.

imisipha-up

Amazantsi esifuba

Apha amandla amakhulu okutyhala kuya kubonelelwa ukuba siya kuqaphela kwindawo yesifuba. Sithatha ibha ezandleni zethu kwaye siya kutshekelisa umzimba phambili (malunga nama-30 degrees) kwaye apho iingqiniba ziya kuvuleka kancinane. Kule ndawo siya kuziva esolula esifubeni.

Izihlunu phezulu ngoncedo lwebha kunye neebhendi elastiki

Kulo msebenzi uya kudala ukuxhathisa nge udibaniso lweetape elastic okanye iibhendi kunye nebar. Uluhlu lweentshukumo luya kwenziwa apho kuya kufuneka sibambe ibha kwaye apho i-tape iya kudala loo xinzelelo okanye ukuchasana.

Iinzuzo zokunyuka kwezihlunu

Xa usenza olu hlobo lomthambo izihlunu ezininzi ziyasetyenziswa inxalenye yomqolo, i-biceps, i-triceps, i-pecs kunye ne-core. Ufumana amandla amaninzi emisipha kunye nokulinganisela kuyaphuculwa. Njengoko sele sichazile, ukunyakaza kufuneka kuqhutywe ngokuchanekileyo, ukuphepha ukulimala.

Ukunyuka kwezihlunu kukuzilolonga onceda abantu abaninzi kwimithambo yomzimba kunye neembaleki, ngakumbi abo bazilolongela ngokukhuphisanayo kwinqanaba lokuzilolonga okanye le-crossfit.

Isebenza ubukhulu becala wonke umzimba ophezulu. Ngokudala amandla amakhulu kunye nokomelela, ulungelelwaniso olukhulu oluguqukayo jikelele lwenziwa, oko kukuthi, Ulawula ngendlela engcono inxalenye ebalulekileyo yomzimba. Ukongeza koku, amandla omzimba wakho aya kunyuka kakhulu.

Inqaku elidibeneyo:
Ukuzivocavoca ngasemva

Yiba ngowokuqala ukuphawula

Shiya uluvo lwakho

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.