CHIN-UP
Ukuphakamisa isilevu akukhona ukunyakaza nje kokudlulisa isilevu sakho phezu kwebha, kodwa ukudonsa okuma mpo lapho uphakamisa khona umzimba wakho wonke nge-undergrip.
I-Chin-up kuvidiyo umsebenzi wesisindo somzimba lapho ibha ibanjwe ngaphansi kwentende ibheke ebusweni, futhi umzimba ulawulwa futhi udonswe phezulu kuze kube yilapho isilevu sidlula ibha ngenkathi ilenga izingalo zeluliwe. Ocwaningweni lwe-electromyography oluqhathanisa ukudonsa kanye nama-chin-ups, i-latissimus dorsi ne-biceps brachii ibambe iqhaza ngokuphawulekayo kukho kokubili ukunyakaza, futhi umsebenzi ophakeme we-biceps brachii kanye ne-pectoralis major wabonwa ku-chin-up. Ngakolunye uhlangothi, kolunye ucwaningo oluqhathanisa ukubamba okune, ihlombe, ingalo, nomsebenzi wemisipha yangaphambili kukho konke ukuphindaphinda ngokuvamile kwakufana. I-Surface electromyography isiqhathaniso somsebenzi kagesi ngezikhathi ezithile futhi ayinqumi ngokuqondile ukukhula kwemisipha yesikhathi eside noma ukubambelela okungcono kakhulu kwawo wonke umuntu, ngakho-ke esikhundleni sokwenza ihaba ngezinzuzo ze-undergrip, okubaluleke kakhulu kunikezwa izigaba ezinethezekile kanye nokuma okuphindaphindwayo kwezihlakala, izindololwane, namahlombe.
- Imisipha eyinhloko
- I-Latissimus dorsi, i-biceps brachii
- Imisipha esekelayo
- I-Pectoralis enkulu, i-trapezius ephansi, i-rotator cuff, i-forearm, i-core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukudonsa Okuqondile
Yikuphi okulula: ama-chin-ups noma ama-pull-ups?
Abantu abaningi bathola i-rep yokuqala kulula nge-chin-up ebamba ama-biceps, kodwa lokhu kuzohluka kuye ngokuthi ihlombe ngalinye kanye nokuhamba kwesihlakala kanye nolwazi lokuqeqeshwa. Kokubili ukunyakaza kuhilela kakhulu ama-lats nemisipha yengalo, ngakho-ke qala ngokubamba ongakwazi ukulawula ngaphandle kobuhlungu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola imigoqo kanye nendawo yokuhlala
Qinisekisa ukuthi ibha kanye nerack yamandla ingasekela isisindo sakho samanje ngaphandle kokuthuthumela. Sula amadiski namabhentshi ngezansi, futhi uma izinsimbi ziphakeme, sebenzisa amatshe okunyathela anganyakazi ukuze uvikele indlela yokugibela phezulu naphansi.
- 2
I-undergrip ezungeze ububanzi behlombe
Bamba ibha izintende zakho zibheke ubuso bakho bese usonga izithupha zakho ukuze udale ukubamba okuvaliwe. Ungabeki izandla zakho eduze kakhulu, kodwa qala ngezihlakala zakho ezingagobile emaceleni futhi izindololwane zakho zihlezi ezinhlangothini zomzimba wakho.
- 3
Ukulenga okunezimbambo kanye ne-pelvis enqwabelene phezu kwesinye
Gcina izindololwane zakho ziqonde ngqo futhi imilenze yakho inganyakazi. Ungaphoqi amahlombe akho ehle ukusuka ezindlebeni zakho kuya kumathiphu, kodwa shiya indawo yokuthi amahlombe akho ajike abheke phezulu ngokwemvelo, futhi usebenzise kancane ukucindezela esiswini sakho nasezinqeni ukuze ugcine i-torso yakho ingagxumeki.
- 4
Phakamisa umzimba wakho ngokuthumela izindololwane zakho phansi
Exhale bese udonsa izindololwane zakho ubheke phansi nasemaceleni. Kunokuba ukhahlele imilenze yakho noma ugobe umhlane wakho kude kakhulu, phakamisa umzimba wakho wonke njengento eyodwa, ugcine isifuba sakho esingaphezulu siseduze nebha.
- 5
Yima phezulu ngaphandle kokuphakamisa intamo yakho
Ungagedli intamo yakho phambili noma ugoqe amahlombe akho njengoba isilevu sakho sidlula ubude bebha. Lindela isikhashana kuhlu lwakho lomuntu siqu izindololwane zakho zihlehle eduze nomzimba wakho futhi amahlombe akho anethezekile.
- 6
Ukwehla okulawulwayo amasekhondi angu-2–3
Kancane kancane qondisa izindololwane zakho bese wehla ngendlela efanayo. Qinisekisa ukuthi amahlombe akho awadonki ngokuzumayo noma axegise ukubamba kwakho ngezansi, futhi uqede noma yikuphi ukuzamazama ngaphambi kokuphinda okulandelayo.
CHIN-UP VS PULL-UP
I-undergrip isiza ukugoba izindololwane zakho, kodwa ihlukile ekugcineni izandla zakho zibe zincane.
Esimeni esinqunyiwe nentende ibheke ebusweni, i-biceps brachii ibamba iqhaza ngokufanele ekuguquguqukeni kwendololwane. Ocwaningweni oluqhathanisa ngokuqondile ukudonsa kanye nama-chin-ups, isilinganiso sokusebenza kwemisipha ye-biceps brachii kanye ne-pectoralis enkulu kwakuphakeme kuma-chin-ups. Kodwa-ke, i-latissimus dorsi yayihileleke kakhulu kukho kokubili ukuhluka, futhi kwezinye izifundo, ukungafani komsebenzi we-muscle jikelele ngokuqondiswa kwe-grip kwakulinganiselwe. Ngakho-ke ungabheki ama-chinups njengokuzivocavoca kwe-biceps noma njengokuhamba okuphezulu kakhulu okulula kunama-pullups.
Uma izandla zakho zibekwe kancane kakhulu, izihlakala zakho zingase zigobe ngaphandle futhi ubunzima bungase bugxile ngaphambili kwezindololwane zakho. Thola indawo lapho izihlakala zakho nezingalo zakho ziqonde khona ngangokunokwenzeka, phakathi noma eduze nobubanzi behlombe, futhi izindololwane zakho zinyakaza ngokwemvelo phansi nangemuva. Uma ungakhululekile ngokukhonjiswa okugcwele kubha eqondile engaguquki, izibambo ezihambisanayo noma ezijikelezayo izintende zakho zibhekane zingase zibe ntofontofo.
Iphuzu elibalulekile: Hlola ngaphambi kokusetha: Ngenkathi ubambe ibha, ingabe izihlakala zakho azigobile eceleni futhi akukho ukudonsa okubukhali ngaphakathi kwezindololwane zakho?
STRICT BODY PATH
Ubudlelwane phakathi kwezimbambo kanye ne-pelvis kufanele bugcinwe ukuze ukudonsa kwengalo kuphakamisa wonke umzimba.
Uma uzijwayeza ukuqinisa isilevu njengoba kukhonjisiwe kuvidiyo, hambisa umzimba wakho ophansi njengesisindo esisodwa. Ocwaningweni lokudonsela phezulu, ukunyakaza kwe-hip namadolo kanye nokubamba iqhaza komgogodla nokuphansi komzimba kwanda futhi umsebenzi we-biceps brachii wehla ngaphansi kwesimo sokwengeza i-rebound. Lokhu kukhombisa ukuthi ukugcina akukhona nje ukuphindaphinda okusheshayo kwezimiso eziqinile, kodwa ukunyakaza okunamakhono nezinjongo ezahlukene.
Beka izinyawo zakho ngqo ngaphansi noma kancane phambi komzimba wakho bese ucindezela kancane esiswini sakho nasezinqeni. Esikhundleni sokujikisa imilenze yakho emuva naphambili ngaphambi kokukhuphuka, thumela izindololwane zakho phansi bese uhambisa i-torso yakho ngasebha. Uma amadolo nezinqulu zakho zihamba kuqala kamuva ekuphindaphindeni, ungase ube nobunzima bokulawula isisindo sakho, ngakho-ke wandise ukuqina kosizo lwakho.
SHOULDER & RANGE
Phansi, amahlombe akho anendawo yokunyakaza, futhi phezulu, izindololwane zakho esikhundleni sentamo yakho zinikeza ububanzi.
Njengoba izingalo zakho ziphakama ngaphezu kwekhanda lakho, amahlombe akho azungeza phezulu phezu kwezimbambo zakho futhi aphakame ngokwemvelo. Uma amahlombe egxilwe phansi phansi, ukunyakaza okunethezeka kungase kunqunyelwe kuye ngomuntu ngamunye. Ngokuphambene, sebenzisa iphansi elilawulwayo ngenkathi ugcina ukubamba kanye nokuqina kwe-torso kunokukhulula wonke amandla akho futhi ngokuzumayo ulenga emalungeni akho.
Ucwaningo oluncane oluhlaziya ukunyakaza kwehlombe nokunyakaza kwengalo engenhla endleleni yokudonsela phezulu lubone amaphethini e-kinematic angase ahlotshaniswe nokufaka ihlombe kokunye okuhlukile, okuhlanganisa nokubambelela ngaphansi. Lokhu akusho ukuthi ama-chin-ups azodala ukulimala, kodwa kunalokho akufanele uziphoqe endaweni ebekwe endaweni egxilile ngokubekezelela ubuhlungu behlombe. Ngisho naphezulu, kunokuba unamathisele isilevu sakho phambili, yehlisa izindololwane zakho ngokwanele ukusondeza isifuba sakho kubha.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Chin-Up iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-latissimus dorsi · i-biceps brachii ikhiqiza ukunyakaza ngenkathi i-trapezius ephezulu · ama-rhomboids · izingalo zisekela ukulungiswa okufanayo kusukela ekuphindaphindweni kokuqala kuya ekugcineni.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Chin-Up kuphela ngemva kokuphindwa ngakunye kulandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Phakamisa imilenze yakho nezinqe
- Lokho okubonayo
- Ngaphambi kokudonsa, amadolo nezinyawo ziqhubekela phambili, i-torso yenza i-arc enkulu, futhi isilevu sidlula ibha nge-inertia.
- Imbangela engaba khona
- Ukuthola kunzima ukuqedela ukuphindaphinda okuqinile ngesisindo sakho samanje, noma ubeke phambili inani lokuphindaphinda.
- Indlela yokulungisa
- Misa isethi futhi wandise usizo lwebhendi noma umshini wokusiza. Bala kuphela inani lezimpinda ezikuvumela ukuthi wehle imizuzwana emi-2–3 izinyawo zakho zimile.
Bamba izandla kancane kakhulu
- Lokho okubonayo
- Isihlakala sigobela ngaphandle futhi ukungakhululeki kugxile ngaphakathi kwendololwane noma intende yesandla.
- Imbangela engaba khona
- Ngacabanga ukuthi njengoba yayincane, ngangikwazi ukuhlukanisa ama-biceps, noma nje ngimise ibha.
- Indlela yokulungisa
- Beka izandla zakho ngokuhlukana kobubanzi behlombe futhi uqondise izihlakala nezingalo zakho. Uma ibha engaguquki ingakhululekile, sebenzisa izibambo ezihambisanayo noma ezizungezisayo.
Khipha intamo yakho bese uthinta nje isilevu sakho
- Lokho okubonayo
- Phezulu, isilevu sakho singaphezu kwebha, kodwa amahlombe akho nesifuba kuhlala ngezansi futhi ingemuva lentamo yakho ligobile.
- Imbangela engaba khona
- Ukuphakama kwesilevu kuphela okwasetshenziswa njengereferensi yokuphindaphinda, futhi ngemva kokuyeka ukudonsa kwendololwane kwangempela, ibanga lagcwala intamo.
- Indlela yokulungisa
- Gcina amehlo akho aqonde phambili noma phezulu kancane, izindololwane zibheke phansi futhi isifuba esingenhla eduze kwebha. Intamo ima ngaphambi nje kokuba inyakaze.
Gcina amahlombe akho phansi
- Lokho okubonayo
- Lapho wehliselwa phansi, izingalo zinwetshiwe, kodwa izindwani zehlombe azihambi futhi ingaphambili lehlombe liyadonswa noma lincishwe.
- Imbangela engaba khona
- Ngicabanga ukuthi amahlombe akho kufanele ahlale kude nezindlebe zakho ngangokunokwenzeka ngenkathi ulenga.
- Indlela yokulungisa
- Gcina ukungezwani ku-torso yakho, kodwa vumela amahlombe akho ukuba aqhubekele phezulu ngokwemvelo njengoba izingalo zakho ziphakama. Kancane kancane ubambe ibanga eliphansi elingenabuhlungu.
Ihlombe lidonsa ngamandla njengoba uyeka
- Lokho okubonayo
- Ngokushesha ngemva kokuphezulu, umzimba uyawa, ibha noma i-rack ishintshana phansi, futhi ukubamba kusakazeka.
- Imbangela engaba khona
- Ucabanga kuphela ngesigaba esikhuphukayo njengokuphindaphinda, noma ama-flexible akho okubamba kanye nendololwane asevele ekhathele.
- Indlela yokulungisa
- Bamba ukwehla imizuzwana engu-2–3 bese uqedela isethi ngokuphindaphinda okungenakwenzeka. Okubi kwenziwa njengesethi ehlukile ngemva kokwenza okungaphezulu kuvikeleke ngesikafula.
Susa isithupha sakho futhi usisekele ngeminwe yakho.
- Lokho okubonayo
- Ekupheleni kwesethi, izandla zakho ziyashelela kubha, iminwe yakho iqonde, futhi umzimba wakho wehle ngokuzumayo.
- Imbangela engaba khona
- Kuphakathi kokuthi ucabanga ukuthi kugxile kakhulu emhlane wakho kunokubambelela okuvaliwe, noma uziba ukukhathala kokubamba.
- Indlela yokulungisa
- Sebenzisa into yokubamba egoqwe isithupha evaliwe bese womisa izandla zakho uma ziba manzi. Yehla ngokuphepha esitebhisini ngaphambi kokuthi ukubamba kwakho kuxege.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Undergrip lat pulldown
Usebenzisa ukukhanya, izisindo ezilungisekayo, funda ukuqondanisa isihlakala nendololwane kanye nendlela yokuthumela izindololwane zakho phansi.
Unyawo olusekelwa i-chin-up ehlanekezelwe
Zijwayeze ukudonsa okungaphansi okuqondile nokudayagonali ngesisindo somzimba wakho ezinyaweni zakho ngaphansi kwebha ephansi.
Ibhendi/umshini osizwa ukukhuphuka kwesilevu
Yehlisa isisindo sakho ngokusemandleni akho ngokuphindaphinda okungu-6-10 kanye nemizuzwana emi-2-3 yokwehla ngaphandle kokuhlehla.
i-negative chinup
Khuphukela phezulu ngezinyawo ezinzile futhi wehlise phansi imizuzwana emi-3–5 ngentamo yakho ingathathi hlangothi.
I-Strict Chin Up
Khulisa inani lokuphindaphinda ngenkathi ugcina amazinga aphansi nangaphezulu kanye nemilenze ethulile, futhi ucabange ukungeza isisindo esengeziwe uma uzinzile izimpinda ezingaphezu kuka-8.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ama-Chin-ups amadonsa aqondile aqeqesha ama-lats nama-elbow flexor ndawonye. Beka lokhu ekuzilolongeni kwakho okungemuva izikhathi ezingu-2-3 ngesonto futhi uvumele okungenani usuku lokululama phakathi kweseshini. Ngosuku olufanayo nokudonsa kanye nokudonsa kwe-lat, lungisa amasethi okudonsa ahlanganisiwe okuzivocavoca okuthathu ukuze angadluli uhla lokutakula kwezihlakala, izindololwane, namahlombe.
inombolo
4-8 izikhathi
Isikhundla esiqinile noma ukusetshenziswa kosizo njengoba kudingeka
setha
3–5 amasethi
Imizuzu engu-2-3 yokululama phakathi kwamasethi
isivinini
1-2 okwesibili ukuphakama / 2-3 ikwindla yesibili
Buyela endaweni efanayo yokuqala ngaphandle kokukhahlela emuva komlenze
- Ngesethi yokuqala, sebenzisa usizo olwanele noma wenze i-undergrip lat pulldowns ukuze uhlole ukuphendula kwesandla sakho, indololwane, kanye nehlombe.
- Uma ugcina iphansi elifanayo nangaphezulu, umlenze othule, kanye nokwehla kwesekhondi elingu-2-3 kusethi ngayinye, engeza impinda eyodwa esimisweni esilandelayo.
- Kuphela ngemva kokuba usufinyelele phezulu kwabaphindayo lapho ungakwazi ukunciphisa usizo ngesinyathelo, futhi ulungise ukubamba kwakho noma inombolo yamasethi ngesonto uma kukhona ukungaphatheki kahle ngaphakathi kwezindololwane zakho noma phambi kwamahlombe akho.
Imibuzo evame ukubuzwa
Izandla zakho kufanele zibanjwe zibe mncane kangakanani?
Zama ububanzi bangaphakathi noma ngaphandle kwehlombe kuqala. Izihlakala zakho nezingalo zakho kufanele ziqonde ngangokunokwenzeka futhi izindololwane zakho kufanele ziwe ngokwemvelo eduze nomzimba wakho. Uma ingaphakathi lesihlakala sakho noma indololwane lizwakala lingakhululekile lapho nibambene ngezandla, livule kancane noma khetha isibambo esimaphakathi.
Ingabe isilevu sakho kufanele sibe ngaphezu kwebha?
Ungasebenzisa lokhu njengezinga lokuphindaphinda okuvamile, kodwa ungamane unamathisele intamo yakho phambili. Okubalulekile ukuthi izindololwane zakho zibe phansi ngokwanele, isifuba sakho esingaphezulu sisondele kubha, namahlombe akho akhululeke.
Yini okufanele ngiyenze kuqala uma ngingakwazi ukwenza ngisho nokukodwa?
Sebenzisa ama-undergrip lat pulldowns, ama-chinups asizayo kanye nama-negative amasekhondi angu-3–5. Ngemuva kokuphindaphinda okusizwa okungu-6-10, lapho ukukhahlela komlenze nokwehla ngokushesha kungasekho, kancane kancane wehlise usizo.
Ingabe kufanele ngiqhubeke ngicindezela amahlombe ami phansi?
cha. Njengoba izingalo zakho zikhuphuka ngaphezu kwekhanda lakho, amahlombe akho kufanele ajikeleze phezulu futhi aphakame. Gcina ukuqina kwe-torso nokubamba, kodwa ungawaphoqeleli amahlombe akho phansi noma endaweni egcwele, ebuhlungu.
Kungani ingaphakathi lendololwane lami liba buhlungu lapho ngenza ama-chin-ups?
Ukuma okusekelwe kubha engashintshi, ukubamba okuncane kakhulu, ukukhuphuka okungazelelwe kwevolumu yokuqeqesha, noma ukuntuleka kokulawula ukwehlisa kungakhuphula ukungaphatheki kahle. Esikhundleni sokubekezelela ubuhlungu, misa isethi futhi wandise ukubamba kwakho noma usebenzise isibambo esingathathi hlangothi nosizo. Uma ubuhlungu buqhubeka noma buthinta ukunyakaza kwakho kwansuku zonke, hlolwa uchwepheshe wezempilo.
Ubufakazi nezinkomba
- 1. Youdas et al. - Ukuqhathanisa ukusebenza kwemisipha kanye nokunyakaza kwendololwane kokudonsa kanye nama-chin-ups
- 2. UDickie et al. - Ukuqhathaniswa komsebenzi wemisipha phakathi kokudonsa okungaphansi, ngaphezulu, kokungathathi hlangothi, kanye nokubamba izintambo
- 3. UDoma et al. - Ukuqhathaniswa kwe-kinematics nomsebenzi wemisipha phakathi kwama-chin-ups nama-lat pulldowns
- 4. I-Prinold · Bull - Ukunyakaza kwamahlombe kanye ne-kinematics yehlombe ngendlela yokudonsa
- 5. Dinunzio et al. - Umehluko wokunyakaza kanye nokusebenza kwemisipha phakathi kokuqinile nokugcina ukudonsa
