Indlela Yokwenza Ukukhukhumeza Nokukhuphuka Kwe-Chin Up Exercises

Yakha amandla Emuva Nesandla

Ngenkathi ukuqeqeshwa okuningi kwesitoreji somqeqeshi wesisindo kubandakanya ukuphakamisa noma ukuhambisa izisindo zangaphandle, ezinye izenzo zisebenzisa isisindo somzimba wakho wokumelana . Ukukhuphuka nokugxila kuyizibonelo ezinhle zalolu hlobo.

Ukukhuphuka kudinga ukuthi uphakamise umzimba wakho ngezandla ukuze ingane yakho noma intanyeni yakho isilinganise nebhasi izingalo zakho zisetshenziselwa ukukudonsa.

Ungabamba ukunqwabelana kwebha (ukudonsa phezulu) noma ukucindezela (unyakaze). Abanye abaqeqeshi bambiza kokubili ukugijima "bhinqa," ngokubambezela ngokucindezela okuthiwa i-reverse chin up.

1 - Ukuqala Isikhundla

1. Zibeke ngaphansi kwebha ohlose ukuyisebenzisa ukudonsa umzimba wakho phezulu. Amanye ama-gyms anemishini evumela ukuthi ubeke isilwane esingalinganisani esizokwehlisa amanye umzimba wakho ukuze wenze kube lula ukwenza lo msebenzi.
2. I-bar evamile yokudonsa ibha ngokuvamile iyoba ukuphakama okudinga ukuba ugxume phezulu bese uqonda ibha. Yenza lokhu, ukhethe noma ukugwedla ukudonsa noma ukuxhaphaza.
3. Uma ukhetha ukusebenzisa imishini eyisiza , wabeka izandla zakho ekugcineni komshini ngemuva kokusetha okungafani okufanayo.
4. Manje usulungele ukwenza lo msebenzi. Ngokujwayelekile, isigaba esiphakeme sesenzo siqala ngokushesha ngemva kokubamba ibha.

2 - Ukuzivocavoca umzimba

1. Izinyawo zakho kufanele zibe phansi uma usebenzisa i-bar yokudonsa evamile (efakiwe ezithombeni); Uma usebenzisa umshini wesisindo, amadolo akho kufanele aphumule kudatha.
   
   Qaphela ukuthi uma ukhiqiza ama-ups noma ama-chin ups (hhayi emshinini wesisindo), ukuwela imilenze engezansi nokuguqa ngamadolo kunganikeza ibhalansi ye-bodyweight engcono kakhulu ehlinzeka kancane ukulawulwa komzimba wakho njengoba wenza lo msebenzi.
2. Zibophezele kuze kube yilapho ingane yakho iseduze nezinga noma nje ngenhla komugqa wezandla zakho kubha. Ukudonsa imigoqo ngokuvamile kunezikhundla ezinkulu noma ezincane.
3. Zithobe phansi ngokugcwele futhi uphinde uhambe ngaphandle kokuthinta phansi.
4. Ungashintsha ithempo , noma isikhathi esithathwe ukwenza ukuphindaphinda okulodwa. Ukubamba phezulu noma phansi, noma ukuhamba kancane, kuzokwandisa umsebenzi owenzayo.
5. Qala ngokuphindaphindiwe okungu-3 noma okungu-4, ukuphumula, bese uzama ukwenza enye isethi. Yakha kulokhu njengoba amandla ethuthuka.

3 - Amaphuzu Okuqaphele

• Isiyaluyalu (noma ukuguqula) sizogxila kakhulu emisipha ye-biceps engaphambili yengalo engenhla, kuyilapho ukunqwabelana ngokweqile kugcizelela imisipha ephakathi emuva kanye nezingalo.
• Lo msebenzi ungaba nzima ekuhlanganyeleni kwehlombe kanye nemisipha uma ungenziwanga, ikakhulukazi ngokubambelela okukhulu. Uma ungaqiniseki noma uzwa ukungahambi kahle, bambelela emncintiswaneni osondelene (bheka isithombe).
• Khumbula, kulolu hlelo uzodonsa umzimba wakho wonke. Akusilo ukuzivocavoca okuncane, futhi kungcono ukuthuthukisa amandla okuqala ngomshini osizayo ngaphambi kokwenza umsebenzi onzima nge-bar evamile.