ARCHER PULL-UP
Ukudonsela Phansi Kwe-Archer: Donsela isifuba esandleni esisodwa ngenkathi enye ingalo inweba futhi amahlombe womabili ahlale phansi.
Misa i-angle yokubamba kanye ne-torso futhi ugcine amahlombe akho ekude nezindlebe zakho. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Goba indololwane eyodwa, donsela isifuba sakho kuleso sandla, bese welula ingalo ephambene ohlangothini, ushintshana kwesokunxele nakwesokudla. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa isisindo, gcina isifuba sakho kanye ne-pelvis kukhiyiwe, bese uphinde wenze i-elbow trajectory yakho Iphawu Lokhiye: Donsela isifuba esandleni esisodwa ngenkathi enye ingalo inlula futhi amahlombe womabili ahlale phansi.
- Imisipha eyinhloko
- I-Latissimus dorsi, i-trapezius ephakathi, i-rhomboids
- Imisipha esekelayo
- I-deltoid yangemuva, i-biceps brachii, ingalo yangaphambili
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Umzimba ongaphezulu wokudonsa kanye nokulawula amahlombe ehlombe
Ingabe nosaqalayo angayenza i-Archer Pull-Up?
Yehlisa isisindo, gcina isifuba sakho nesinqe kukhiyiwe, bese uphinda umise indlela yendololwane yakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Goba indololwane eyodwa, donsela isifuba sakho kuleso sandla, bese welula ingalo ephambene ohlangothini, ushintshana kwesokunxele nakwesokudla. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
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Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Misa i-angle yokubamba kanye ne-torso futhi ugcine amahlombe akho ekude nezindlebe zakho. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa okuhlangene
Lungisa umhlane wakho ongezansi ngokucindezela kwesisu futhi ulungise amahlombe akho ukuthi ahambe ngaphambi kwezingalo zakho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
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Ukwenza umsebenzi we-Archer Pull-Up
Goba indololwane eyodwa, donsela isifuba sakho kuleso sandla, bese welula ingalo ephambene ohlangothini, ushintshana kwesokunxele nakwesokudla. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Hlala uqaphile bese uyabuya
Hofuza bese ubuyela kancane endaweni yokuqala. Kunokuba ucishe ukhiye amalunga akho noma ugxumele ku-rep elandelayo, phinda wenze ibhalansi bese uphinda.
UKUHLANGANYELA nezindlela Yenza indlela yamandla ka
Ukunyakaza kwe-Archer Pull-Up njalo
Lungisa umhlane wakho ongezansi ngokucindezela kwesisu futhi ulungise amahlombe akho ukuthi ahambe ngaphambi kwezingalo zakho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Goba indololwane eyodwa, donsela isifuba sakho kuleso sandla, bese welula ingalo ephambene ohlangothini, ushintshana kwesokunxele nakwesokudla. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Khombisa ukuzama ngokushesha: "Setha i-angle yokubamba ne-torso yakho futhi ugcine amahlombe akho ekude nezindlebe zakho."
RANGE&TEMPO
Ibanga elilawulekayo yibanga elilungile lokusebenza
Thola indawo yokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga kunokufinyelela ekugcineni. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Yenza isigaba sokukhuphula ngenhloso futhi ulawule isigaba sokwehlisa imizuzwana engu-2-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
Donsela isifuba esandleni esisodwa ngenkathi ingalo ephambene inweba futhi amahlombe womabili ahlale phansi.
Le nkomba inika i-latissimus dorsi, i-trapezius ephakathi, i-rhomboids indlela ephindaphindwayo kuyilapho i-deltoid engemuva, i-biceps brachii, ingalo yangaphambili isekela isikhundla. Yisebenzise ngaphambi kokwengeza isivinini, umthwalo, noma ububanzi.
Qhathanisa izimpinda zokuqala nezokugcina ukusuka ku-engeli yekhamera ewusizo kakhulu. Uma indlela ehlanganyelwe, ibhalansi, noma i-tempo ishintsha, qeda isethi noma unciphise ubunzima ngaphambi kokuyiphinda.
Iphuzu elibalulekile: Izinga lokuzijwayeza: Donsela isifuba esandleni esisodwa ngenkathi enye ingalo inweba futhi amahlombe womabili ahlale phansi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Archer Pull-Up: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Ngenxa yokuhlehla kwe-torso, yizandla kuphela ezidonswayo namahlombe agoqelwa phambili.
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, kanye nebanga lokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa isisindo, gcina isifuba sakho kanye ne-pelvis kukhiyiwe, bese uphinde wenze i-elbow trajectory yakho Iphawu Lokhiye: Donsela isifuba esandleni esisodwa ngenkathi enye ingalo inlula futhi amahlombe womabili ahlale phansi.
I-Archer Pull-Up: Umlenze wokubuya awukho
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, isivinini sikhuphuka ngokuzumayo bese sigibela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabangela kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo oyiqondiwe yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana engu-2-3 ukuze uthole ukubuyisela futhi uqale impinda elandelayo ngemva kokumiswa kabusha kwendawo yokuqala.
I-Archer Pull-Up: Ukulahlekelwa ukuphefumula kanye nokuqina komzimba
- Lokho okubonayo
- Indawo yezimbambo ne-pelvis iyashintsha engxenyeni yesibili yokuphindaphinda, futhi amandla agxile entanyeni noma emhlane ophansi.
- Imbangela engaba khona
- Ngizamile ukugcina umfutho wesisu uma usudalwe kuyo yonke isethi, noma ngabamba umoya isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha umoya wakho kafushane endaweni ephephile ngemva kokuphindaphinda ngakunye bese uqeda isethi uma ukuqondanisa kungabuyi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Beka ukuzinza nobubanzi kuqala
Yehlisa isisindo, gcina isifuba sakho nesinqe kukhiyiwe, bese uphinda umise indlela yendololwane yakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nomthwalo
Gcina i-engeli ye-torso efanayo nesikhathi sokuhlala, bese ukhuphula umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa isisindo, gcina isifuba sakho nesinqe kukhiyiwe, bese uphinda umise indlela yendololwane yakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Gcina i-engeli ye-torso efanayo nesikhathi sokuhlala, bese ukhuphula umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
8~12 izikhathi × 3~4 amasethi
Gcina ukuma okufanayo kuzo zonke izimpinda, ushiye izimpinda ezi-2 kuye kwezingu-3.
Ikhono
8~12 izikhathi × 3~4 amasethi
Engeza ingxenye emile noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini uma kwenzeka umnyakazo wokunxephezela.
- Gcina i-engeli ye-torso efanayo nesikhathi sokumisa isikhashana, bese ukhuphula umthwalo
- Uma ubuhlungu bukhula endaweni efanayo noma ukungakhululeki kwamalunga kuhlala kuze kube iseshini elandelayo, yehlisa umthwalo kanye nenani lamasethi amasonto onke.
- Beka kuqala ukuqondanisa, ukubuyisela okulawulwayo, nobubanzi obungenabuhlungu ngaphezu kwenani lokuphindaphinda.
Imibuzo evame ukubuzwa
Yiluphi uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa ngezinga ongakwazi ukuzwa ngalo ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuvumelana kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Gcina i-engeli ye-torso efanayo nesikhathi sokuhlala, bese ukhuphula umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Ubufakazi nezinkomba
- 1. ExRx.net
