Indlela Yokwenza Ukukhunjulwa Okusiziwe Nama-Dips

Ukwenza okuphindaphindiwe ukukhwabanisa noma ukuphosa kungaba inselele yangempela uma unamandla omzimba ophezulu noma isisindo somzimba esincane kakhulu. Kungenzeka ukuthi i-gym yakho inomshini wokukusiza ngalezi zivivinyo. Lokhu kuyindlela enhle yabaqalayo noma ubani osebenza ngamandla wokwakha.

I-pull-up izokusebenza emuva nangemuva ngenkathi idiphozi izonikeza lezo zi-triceps umsebenzi omuhle. Zombili izivivinyo zingenziwa kumshini ofanayo. Uma ungumuntu omusha kulolu hlobo lokuzivocavoca, umqondo omuhle ukuthola ulwazi oluyisisekelo emisebenzini yokuqeqesha isisindo ngaphambi kokuthi uzame.

1 - Ukudonsa okusiziwe

I-pull-up (noma i-chin-up) iyisenzo sokusebenza ngemuva kwemisipha. Ukudonsa kudinga ukuba uphakamise umzimba wakho ngezandla ukuze ingane yakho isondele ngezinga elibheke ngaphambili kwekhanda lakho.

Ukudonsa "ukusizwa" kusebenzisa umshini wokuvocavoca osiza ngokuhlinzeka ngokucindezela phezulu ukucindezela ngesikhathi sokuphakamisa. Ihlinzeka indlela yokuthuthukisa amandla ngaphambi kokuguqula ekudoneni okungaqinisekisiwe.

1. Hamba esiteji esingaphansi somshini bese uqonda izingxube ze-angled phezulu.
2. Kneel on the pad ngenkathi ephethe izici eziphakeme ukuhlola pressure pad.
3. Lungisa ingcindezi ephezulu pad (isisindo esilingana silingana nosizo olwengeziwe) kuze kube yilapho ungenza isethi yokudonsa , okufaka okungenani ukuphindaphinda okungu-8.
4. Njengoba uthola amandla ngokuhamba kwesikhathi, wehlise kancane kancane ukusekelwa okhethileyo ukuze uthole idolo kuze kube yilapho ungenza okukodwa noma ngaphezulu kokudonsa ngaphandle kosizo.

Umgomo wakho ungaba ukwenza kuze kube ngu-8 ukudonsa kusethi ngaphandle kokusizwa.

2 - Idiphu eqinisekisiwe

I-Dips iyisivivinyo se -triceps muscle ngemuva kwengalo engenhla. Uzothola umsebenzi omncane wehlombe kanye nesifuba.

Ama-dips asetshenzisiwe asebenzisa umshini ofanayo njengama-pull-ups kodwa anezikhundla ezihlukene zesandla sokugoba umzimba.

1. Yima esiteji esingezansi futhi uqondise ukuphatha isikhafu sendlela up up uhlaka nge-grip grip.
2. Kneel on the pad ngenkathi ephethe izibambo ukuhlola pressure pad.
3. Lungisa ingcindezi ephezulu (isisindo esilingana silingana nosizo olwengeziwe) pad kuze kube lapho ungenza khona isethi okungenani okungu-8 kuya ku-12 okuphindaphindiwe.
4. Njengoba uthola amandla, wehlisa ukwesekwa okuphezulu kancane kancane uze wenze ama-dips angu-8 kuya kwangu-12 kuqoqo ngokusekelwa okunciphisa.

Umgomo wakho ungaba ukwenza amaqoqo angu-3 wezivivinyo ezingu-8 kuya ku-12 ezingavunyelwe.