El imisipha phezulu ngokungangabazeki ungomunye wezemidlalo ezikhulayo, njengakukhethekile ngakunye, umsebenzi wakho uzohlanganisa ukugxila nokuhlela uchungechunge lokuzivocavoca ukuze qinisa imisipha yomzimba ongaphezulu.
Ebuchwephesheni bakhe, usebenzisa calisthenics, ukuvivinya umzimba okusekelwe ekusebenziseni amandla amaningi esisindo somzimba wakho kanye nokuwasebenzisa njengokuzivocavoca umzimba. Umzimba womsubathi yiwona osebenzisa amandla futhi uwasebenzise ekulweni. Ngale ndlela usebenza amandla akhe nokuzivocavoca ukuqina kwenhliziyo nemithambo yegazi.
Uthini umsipha?
I-muscle up iwukuzivocavoca lokho ihlanganisa i-calisthenics ne-crossfit. Kungumnyakazo we-gymnastic futhi njengoba sesichazile, isisindo somzimba uqobo sisetshenziswa ukwenza lo msebenzi nokwenza inani elikhulu kakhulu lamaqembu emisipha asebenze. Ikakhulukazi, indawo yangemuva nengalo.
Ingxenye engenhla yomzimba isetshenziswa kakhulu izivivinyo ezidinga izindandatho kanye bar kwenziwa. Ngendlela yakhe, ukuphakama komzimba kungenziwa ngaphezu kwe-bar yokudonsa, ukuze izingalo zikwazi ukunwetshwa ngokugcwele, zidlule ukuphakama futhi zishiye ibha ekuphakameni okhalweni.
Uzilungiselela kanjani ukwenza i-muscle up
Kufanele ube namandla amakhulu ngokomzimba. kodwa noma ubani angaqala ukuba yingcweti yalo mdlalo. Ngokuhamba kwesikhathi kuzokwakhiwa amandla amaningi futhi namasu azopheleliswa.
Ngokuvamile, abantu abaqala ngalolu hlobo lokuzivocavoca sebevele bekwazi ukwenza ama-pull-ups aphakathi kuka-10 no-12 noma badinga ukuzijwayeza izikhathi zokusebenza eziphezulu. Ukuze kube lula lo mkhuba wokuzivocavoca, kuhle ukuthi usuvele unesisekelo esihle sokuzivocavoca: Umugqa we-Gironde, ukucwilisa phakathi kwamabhentshi noma ukudonsela phansi kwesifuba.
Kusukela kulezi zinhlobo zamaseshini umsebenzi ngamunye uzopheleliswa futhi uvumela umnyakazo ngamunye ukuthi udale indlela engenakunqotshwa. Kuyafaneleka imisipha ikhuphuke okungenani kabili ngesonto.
umsebenzi we-barbell
Lokhu kuvivinya umzimba kudlulele futhi kufanele unikeze indlela ecacile yokukwenza. Izandla zibekwe phezu kwebha futhi ekuphakameni kwehlombe. Izibhakela zizovalwa ngeminwe ngaphandle. ´
Lapho uguquguquka akudingeki ukuthi uzinikele iphutha lokufaka indololwane kakhulu ngaphambi kwengalo ephambene, njengoba kungenzeka ukulimaza ihlombe. Kungcono kakhulu ukwenza iminyakazo emi-5 kahle kune-15 eyenziwe kabi.
Ukunyakaza kwe-bar muscle up kungenziwa ngezindlela ezimbili ezahlukene:
- Ukudonsa phezulu: ukunyakaza kuhlanganisa ukuletha ibha emgodini wesisu, kufanele ube mfushane futhi usheshe. Ukuzivocavoca kufanele kuhlanganiswe nomfutho ngemilenze ebekwe endaweni yokuphakamisa, ukuze ukukhuphuka kube lula kakhulu. Kufanele tshekisela umzimba kancane emuva ukuze amathumbu akwazi ukufinyelela ibha.
- Idiphu: Lo mnyakazo uqukethe phakamisa isiqu ngaphezu kwebha. Ukuze usebenzise la mandla, i-drawer noma ibhentshi kufanele ibekwe ngaphansi kwebha ukuze ukusunduza noma ukufakwa kwenziwe ngendlela efanele.
Lapho sesikwazi kahle lokhu kunyakaza okubili sizokwazi ukukuhlanganisa futhi kanjalo phakamisa umsipha ogcwele. Ukusebenzisa ibhentshi ungasebenzisa ngokunenzuzo impulse kanye nokugxuma. Ngale ndlela thina internalize kangcono kakhulu ukunyakaza kanye Khulisa umzimba wakho ngaphezu kwebha.
Ukuqedela umsebenzi, izindololwane kumele zeqe umugqa webha futhi ngaleyo ndlela ibha izoba ekuphakameni kwesisu. Kancane kancane futhi kusekelwe ekuzilolongeni, kokubili ukucwilisa nokudonsa kuzokwenziwa ndawonye nangempumelelo enkulu.
Izinqe zesifuba
Lapha kuzonikezwa amandla amakhulu okusunduza esizowaqaphela engxenyeni yesifuba. Sithatha ibha ezandleni zethu futhi sizotshekisa i-torso phambili (cishe amadigri angu-30) nalapho izindololwane zizovuleka kancane. Kulesi sikhundla sizokuzwa lokho kunwebeka esifubeni.
Khuphuka imisipha ngosizo lwebha kanye namabhande okunwebeka
Kulo msebenzi uzodala ukumelana nawo inhlanganisela yamateyipu anwebekayo noma amabhande kanye nebha. Uchungechunge lokunyakaza luzokwenziwa lapho kuzodingeka sibambe khona ibha futhi lapho i-tape izodala lokho kucindezela noma ukumelana.
Izinzuzo of the muscle up
Uma wenza lolu hlobo lokuzivocavoca imisipha eminingi iyasetshenziswa ingxenye yangemuva, i-biceps, i-triceps, i-pecs ne-core. Uthola amandla amaningi emisipha kanye nokulinganisela kuyathuthukiswa. Njengoba sesichazile, ukunyakaza kufanele kwenziwe ngendlela efanele, ukugwema ukulimala.
I-muscle up iwukuzivocavoca okuzuzisa abavocavoca abaningi nabasubathi, ikakhulukazi labo abaziqeqesha ngokuncintisana ezingeni lokufaneleka noma le-crossfit.
Isebenza ngokuyinhloko wonke umzimba ongaphezulu. Ngokudala amandla amakhulu namandla, kudalwa ukuxhumana okuhle okujwayelekile okujwayelekile, okungukuthi, Ubusa ngendlela engcono ingxenye ebalulekile yomzimba. Ngokuhambisana nalokhu, amandla omzimba wakho azokhula kakhulu.
