Ukuzivocavoca (okubizwa nangokuthi i-chin-up) kungenye yezenzo zokungazihloniphi kakhulu zokwakha umzimba ophezulu, emuva, namandla angaphakathi. Kudinga isiqeshana esilula kakhulu sokuzivocavoca-ibha ye-chin-up. Imigoqo ye-chin-up ingaba yizici, izingcezu zokuzivocavoca ezikhululekile, noma izinsimbi ezilula, ezisemnyango oyithengayo ku-intanethi noma esitolo sezemidlalo zendawo.
Amabhuloho okudonsa
Ngeshwa, abagijimi abaningi bayakulahla lo msebenzi olula ngesikhathi sokuqeqeshwa kwamandla avamile. Ungenzi iphutha elifanayo. Kungenye yezinto "okufanele zenze" ukuzivocavoca kungakhathaliseki izinga lakho lokuzivocavoca.
I-pull-up yendabuko isebenzisa ukubambelela ngokweqile ku-bar, kuyilapho i-chin-up ngokuvamile isebenzisa ukukhwabanisa. Lapha, sigxila ekubambekeni ngokweqile.
Indlela Yokwenza Ukudonsa
Ibha yokudonsa kufanele ibe ukuphakama okudinga ukuba uqhube phezulu ukuze uyibambe; Izinyawo zakho kufanele zenzeke mahhala.
- Yeka ngezansi ibha ngezinyawo zakho ububanzi begceke ngaphandle.
- Hamba uphinde ubambe ibha ngokubambelela ngokweqile.
- Bhonqa amadolo bese uwela izinyawo zakho ngesimo esilinganiselayo.
- Zithinte ukuze isikhumba sakho sizingeni nebha.
- Zithobe phansi ngakho izimbambo zakho ziqondile.
- Phinda ukunyakaza ngaphandle kokuthinta phansi.
Ngokuvamile, kufanele uhambise yonke inhlangano ngokunyakaza okuhamba kancane nokulawulwa.
Qedela inombolo yokuphindaphinda okudingekayo okudingekayo.
Uma ifomu lakho liwohloka, sekuyisikhathi sokuma futhi uphumule noma ungengozini yokulimala.
Kodwa Angikwazi Ukwenza Okukodwa Ukukhuphuka Nokho
Uma ungeke ukwazi ukwenza ukudonsa okugcwele okwamanje, kunezindlela eziningana zokwakha amandla akho ukuze uqale ukwenza ukudonsa.
- Ukusizwa komshini Ukudonsa
Qala ngokusebenzisa umshini wokusiza wokudonsa . Kuzodingeka uye emgimini wokuzivocavoca ngalokhu, kodwa kuyindlela enhle yokuqala ukuthuthukisa amandla adingekayo ekudoneni.
- Usizo lwabantu
Yiba nomqeqeshi, umqeqeshi, noma u-spotter "ukukusiza". Gcina amadolo akho egobile futhi amaqebelengwane awela. Umlingani wakho uzohlinzeka ngokuphakamisa kahle ngenkathi efaka iziqongweni ezinyaweni zakho. Lokhu kusiza amancane kusiza ukunciphisa isisindo sakho njengoba udonsa. - Ukudonsa Okumangalisa
Sebenzisa ibhokisi noma isinyathelo ukuze uziphakamise esikhundleni sokuvala "up finish", bese ubamba isikhumba sakho ezingeni lesibha isikhathi eside ngangokunokwenzeka. Lokhu kuzokwakha amandla akho emzimbeni ngaphezulu kwesikhathi. Ukuguqulwa kancane kancane ekusebenziseni okungahambi kahle (bheka ngezansi) ngaphezu kwamasonto ambalwa. - I-Negative Pull-Ups
Sebenzisa ibhokisi noma isinyathelo ukuze uziphakamise esikhundleni sokudonsa "sekupheleni", futhi ubambe isilwane sakho ezingeni lesibha imizuzwana embalwa. Yehlisa kancane kancane ukuhamba okulawulwayo, ukuma nokubamba amaphuzu amaningana endleleni. Uma ufika phansi, phinda inqubo. - I-Half Pull-Ups
Hlala ebhokisini noma ebhentshini evumela ukuthi ama-elbow akho akhokhe ama-degree angama-90 njengoba ubamba ibha. Ukuqala ukudonsa kwakho kusuka kule ndawo kudinga amandla angaphansi kakhulu kunokuba uqalise ngamacilongo aphelele. Gcwalisa abambalwa bakhuphuka ngale ndlela kuqala, bese unciphisa ibhokisi bese uqondisa izinkinobho zakho ngokuhamba kwesikhathi ukuze uthole ukuthambekela okunzima kakhudlwana. - I-Jumping Pull-Ups
Hlala ebhokisini noma ebhentshini evumela ukuthi ama-elbow akho akhokhe kancane njengoba ubamba ibha. Bhonqa ngamadolo kuze kube yilapho izindebe zakho zinyanyiswa ngokugcwele, bese "gxuma" kuze kube sesikhundleni sokuqhafaza "sekuqedile" nge-chin level yakho nebha. Kancipha kancane kancane ebhokisini bese uphinda. Ngokuhamba kwesikhathi, uzothola amandla uze uzame ukuhluka okunye okudonsa.
- I-Lat Pull-Down
Umshini wokudonsa phansi ungenye indlela yokuqala ukwakha isidingo samandla wokudonsa. Ngalo mshini, uhlala phansi ngamadolo akho phansi bese uthatha isisindo kuwe. Akuyona ukukhetha kwami kokuqala kokufunda ukuthi ungayenza kanjani ukudonsa ngoba kuyindawo ehlukile ngokuphelele yomzimba ne-angle, kodwa kuyindlela ephephile yokuqalisa.