PULL-UP
Ukudonsela phezulu akuwona umsebenzi lapho ulenga isilevu sakho kubha, kodwa kunalokho ukudonsa okuqondile okuphakamisa umzimba wakho wonke ngaphandle kokuqhaqhazela.
Ukudonsela phezulu kuwumsebenzi lapho uphakamisa khona umzimba wakho ngenkathi ulenga kubha ngokubambelela ngokweqile ingemuva lezandla zakho libheke ebusweni bakho, njengoba kuboniswe kuvidiyo. Akuwona nje ama-lats kuphela, kodwa futhi i-biceps brachii, i-trapezius ephansi, ne-rotator cuff isebenza ndawonye, futhi ukhiye ukudonsa indololwane phansi ngenkathi ulawula ihlombe ne-torso kunokuba uqale ngamandla engalo yedwa. Umehluko ekusebenzeni kwemisipha phakathi kokudonsa kanye nama-chin-ups kwenzeka kweminye imisipha, kodwa akukho ukubamba okungaphezu kwakho konke. Beka kuqala ukubamba okungenabuhlungu kanye nohlu lokunyakaza oluphindaphindekayo.
- Imisipha eyinhloko
- I-Latissimus dorsi, i-biceps brachii
- Imisipha esekelayo
- I-trapezius ephansi, i-rhomboids, i-rotator cuff, i-core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukudonsa okuqondile/izivivinyo zesisindo somzimba
Ingabe isilevu sakho kufanele sibe ngaphezu kwebha?
Ungayisebenzisa njengesisekelo sokuphindaphinda okuvamile, kodwa ungavele ukhiphe intamo yakho futhi uyidlulise. Letha izindololwane zakho phansi ukuze isifuba sakho esingaphezulu sisondele kubha futhi amahlombe akho abe endaweni ekhululekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ibha yensimbi nendawo ezungezile
Qiniseka ukuthi ibha yensimbi iboshwe ngokuvikelekile futhi ukhiphe noma yiziphi izinto ngaphansi. Uma ungakwazi ukufinyelela ubude ngokugxuma, sebenzisa unyawo oluqinile ukuze ukhuphuke futhi ulungele ukulawula ukwehla.
- 2
Bamba into yokubamba evaliwe ebanzi kancane kunamahlombe akho
Izintende zezandla zakho zibheke phambili, yibambe ibe banzi kancane kunobubanzi behlombe. Goqa izithupha zakho kubha futhi ugcine izihlakala zakho zingathathi hlangothi. Ukubamba okubanzi ngokweqile kunganciphisa ukunyakaza okuhlukahlukene futhi kwenze ukunyakaza kwamahlombe kungabi kuhle.
- 3
Qondanisa futhi ulengise i-torso yakho
Gcina izingalo zakho zicishe ziqonde, izimbambo zakho ne-pelvis kunqwabelene, nemilenze yakho inganyakazi. Esikhundleni sokuphoqa amahlombe akho phansi kusukela ezindlebeni zakho, shiya indawo yokuthi amahlombe akho ahambe ngokwemvelo phakathi kwebanga elingenabuhlungu.
- 4
Phakamisa umzimba wakho ngokudonsa izindololwane zakho phansi
Exhale futhi wehlise izindololwane zakho ziye phansi nasemaceleni. Thumela isifuba sakho ngasebha, ngaphandle kokugoba umhlane wakho noma ukukhahlela imilenze yakho, futhi ugcine ukuqondanisa okufanayo kwe-torso kuze kube yilapho isilevu sakho sidlula ukuphakama kwebha.
- 5
Kulawule kuze kube phansi
Esikhundleni sokumane ukhiphe intamo yakho udlule esilevini sakho, bhalansisa kafushane phezulu. Yehlisa imizuzwana engu-2–3 bese ubuyela endaweni elawulwayo yokuqala izingalo zakho cishe ziqondile, ume endaweni enethezekile uma amahlombe akho ezwa ubuhlungu.
STRICT PATH
Izimbambo kanye ne-pelvis kufanele kunqwabelane ukuvimbela amandla okudonsa ukuthi angaphumi ngenxa yokuzamazama.
Ngokudonsa okuqinile, uhambisa umzimba wakho nomzimba ophansi njengesisindo esisodwa ngaphandle kokukhahlela imilenze yakho noma ukugoba umhlane wakho. Ocwaningweni lokudonsa i-kipping, ukunyakaza kwe-hip/knee kanye nokubandakanyeka komzimba okuphakathi/okuphansi kwanda kakhulu, kuyilapho ukubandakanyeka kwe-biceps kuncipha, ngakho-ke kungaba nembe kakhudlwana ukubuka ukweqa njengendlela ehlukile kunokumane kube inguqulo esheshayo yokudonsa okuqinile.
Qinisa kancane isisu nezinqe bese ubeka izinyawo zakho ngqo ngaphansi noma phambi komzimba wakho. Uma imilenze yakho inyakaza emuva naphambili njengoba ukhuphuka, yehlisa inani lokuphindaphinda noma sebenzisa ibhendi yokusiza noma umshini wokusiza.
Iphuzu elibalulekile: Cae ukuzama ngokushesha: "I-Torso esiqeshini esisodwa, izindololwane phansi."
GRIP & SCAPULA
Ukuyibamba kakhulu akuthuthukisi ngokuzenzakalelayo imisipha yakho ye-lat.
Ocwaningweni oluqhathanisa amasu okudonsela phezulu, amaphethini okunyakaza kwehlombe nengalo engenhla ayexhunywe engcupheni yokufaka ihlombe ehlombe abonwa ekubambeni okubanzi nokuhlehla. Kunokuba uvele ubuke umsebenzi wemisipha nokusabalalisa izandla zakho ngangokunokwenzeka, isiqalo esihle ukuvikela uhla lokunyakaza okunethezekile ngokubamba okungaphezu kwamandla okubanzi kancane kunamahlombe akho.
Ungavikeleki ngokugcwele amahlombe ehlombe phansi. Njengoba izingalo zakho ziphakama, amahlombe akho kufanele ajikeleze phezulu. Vele uqiniseke ukuthi uqinisa kabusha i-torso yakho futhi ubambe ngaphambi kokuphindaphinda okulandelayo ukuze ugweme ukuthi amahlombe akho aphakame ngokuzumayo ezindlebeni zakho noma umzimba wakho uxhuge.
RANGE OF MOTION
Isekelwe kububanzi bokulawula amahlombe nomzimba kunesilevu.
Uma ukhipha intamo yakho kuphela futhi ugoqe amahlombe akho phambili ngenkathi uzama ukufaka isilevu sakho phezu kwebha, ububanzi bakho bokudonsa bangempela ngeke bukhule. Phezulu, izindololwane zakho kufanele zehle zibheke ku-torso yakho, isifuba sakho sisondele kubha, futhi intamo yakho kufanele ihlale isikhathi eside.
Phansi yilapho izindololwane zicishe ziqonde futhi izindwani zamahlombe ziphakama ngokwemvelo. Uma ukumiswa okugcwele kungakhululekile emahlombe akho, qala endaweni engenabuhlungu futhi wandise kancane kancane. Okubalulekile akukona ukuwela phakathi kokuphindaphinda.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukukhahlela imilenze yakho futhi unyakazisa umzimba wakho kakhulu
- Lokho okubonayo
- Ngokuphindaphinda ngakunye, amadolo nezinqulu zakho ziya emuva naphambili futhi isilevu sakho sidlula ibha ngokuzibamba.
- Imbangela engaba khona
- Ukuthola kunzima ukuqedela ukuphindaphinda okuqinile ngesisindo sakho samanje, noma ubeka phambili isivinini.
- Indlela yokulungisa
- Qedela i-rep futhi ukhuphule ukushuba kosizo lwakho. Qala futhi endleleni efanayo nezimbambo zakho kanye ne-pelvis kunqwabelene.
Phakamisa intamo yakho bese uthumela isilevu sakho phezu kwebha.
- Lokho okubonayo
- Phezulu, isilevu sakho siphakanyiselwe phambili futhi amahlombe akho ahlala ngaphansi kwebha.
- Imbangela engaba khona
- Kusetshenziswe i-chin passage kuphela njengemibandela yokuphindaphinda futhi ububanzi bangempela bokudonsa buncishisiwe.
- Indlela yokulungisa
- Gcina amehlo akho aqonde phambili noma phezulu kancane, bese udonsa izindololwane zakho phansi ukuze ulethe isifuba sakho esingaphezulu eduze kwebha.
Ukubamba kubanzi kakhulu
- Lokho okubonayo
- Ububanzi bokunyakaza kwendololwane bufushane futhi ingxenye yangaphambili nangaphezulu yehlombe iyacindezelwa noma ayikhululekile.
- Imbangela engaba khona
- Ngacabanga ukuthi ibanzi, kwaba ngcono kuma-lats ami.
- Indlela yokulungisa
- Nciphisa izandla zakho zibe yindawo ebanzi kancane kunamahlombe akho futhi uqinisekise ububanzi obugcwele, obungenabuhlungu.
ukudedela ukwehla
- Lokho okubonayo
- Phezulu, umzimba wakho wehla ngokushesha, futhi phansi, amahlombe akho adonswe phezulu kakhulu.
- Imbangela engaba khona
- Kuphakathi kokuthi ucabanga nje ukukhuphuka njengokuphindaphinda noma imisipha yakho yokubamba nengemuva isivele ikhathele.
- Indlela yokulungisa
- Qeda isethi endaweni lapho ukwehla ngamasekhondi angu-2–3 kuba yinto engenakwenzeka futhi usebenzise usizo.
Inyathela ibhendi inganyakazi
- Lokho okubonayo
- Ibhendi ilenga endaweni lapho ingase isuke onyaweni lwakho noma ibheke ebusweni bakho.
- Imbangela engaba khona
- Isimo sebhande kanye nendawo yokulungiswa akuhloliwe.
- Indlela yokulungisa
- Huka ibhande elingalimazi ngokuvikelekile phakathi nendawo yebha bese ubeke unyawo olulodwa endaweni ezinzile. Uma uzizwa ukhathazekile, sebenzisa umshini wokusiza.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Lat pulldown
Ukudonsa okuqondile okuqondile nezindlela zendololwane ezinezisindo ezilungisekayo.
Ukudonsa amahlombe
Zijwayeze ukulawula ihlombe ne-torso ebangeni elincane ubeke izindololwane zakho ziqonde.
Ukudonsa kwebhendi/umshini
Yehlisa isisindo sakho ngokwanele ukuze wenze ukuphindaphinda okungu-6-10 ngaphandle kokuhlehla.
i-negative donsa phezulu
Khuphukela phezulu nge-footrest bese wehla ngaphansi kokulawula imizuzwana emi-3–5.
donsa kanzima
Khulisa inombolo yezimpinda kuyilapho ugcina imibandela efanayo yaphansi nephezulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Prakthiza izikhathi ezingu-2-3 ngesonto, okungenani usuku lokululama phakathi kweseshini. Kunokuba unyakazise futhi uphindaphinde kuze kube ngaphambi nje kokwehluleka, kulula ukulondoloza indlela ngokulungisa ukushuba kosizo ngokuphinda oku-1–2 okusele.
inombolo
4-8 izikhathi
Isikhundla esiqinile noma ukusetshenziswa kosizo njengoba kudingeka
setha
3–5 amasethi
Imizuzu engu-2-3 yokululama phakathi kwamasethi
isivinini
2-3 ukwehla kwesibili
Buyela endaweni efanayo ngaphandle kokuhlehla
- Uma ugcina isisekelo esiphansi/phezulu kanye nokuqondanisa kwe-torso kuyo yonke isethi, engeza impinda eyodwa kuseshini elandelayo.
- Ngemva kokufinyelela phezulu kwezimpinda zakho ezihlosiwe, yenza buthaka ibhendi yokusiza ileveli eyodwa noma yehlise isisindo somsizi kancane.
- Uma kufanele ukhahlele imilenze yakho noma ugeqe intamo yakho ukuze ukhuphuke, qedela isethi esikhundleni sokwengeza ukuphindaphinda okwengeziwe.
Imibuzo evame ukubuzwa
Yikuphi okungcono, ama-pull-ups noma ama-chin-ups?
Kuncike ezinhlosweni zakho kanye nokunethezeka okuhlangene. Ucwaningo lubonise umsebenzi omkhulu we-biceps brachii kanye ne-pectoralis kuma-chin-ups kanye ne-trapezius ephansi ekudonseni phezulu, kodwa ama-lats ayehileleke kakhulu kukho kokubili ukunyakaza. Asikho isidingo sokubheka into eyodwa njengephakeme ngokuphelele.
Yini okufanele ngiyenze kuqala uma ngingakwazi ukwenza ngisho nokukodwa?
Sebenzisa ama-lat pulldowns, ama-shoulder pullups, ama-pullups asizayo kanye nama-negatives amasekhondi angu-3-5. Uma ukuphindaphinda okusizwa okungu-6–10 kungenzeka, kuyasebenziseka ukunciphisa kancane usizo.
Ingabe kufanele ngiqhubeke ngicindezela amahlombe ami phansi lapho ngilenga?
cha. Njengoba ingalo iphakama, ihlombe lehlombe kufanele lijikelezise ngokwemvelo liye phezulu futhi liphakame. Qinisekisa ukuthi umzimba wakho awuxhuga ngokuphelele, kodwa ungawaphoqi amahlombe akho phansi.
Ubufakazi nezinkomba
- 1. Youdas et al. - Ukuqhathanisa ukusebenza kwemisipha kanye nokunyakaza kwendololwane kokudonsa kanye nama-chin-ups
- 2. I-Prinold · Bull - Ukunyakaza kwamahlombe kanye nengozi yokugxilwa kwehlombe ngendlela yokudonsa
- 3. UDoma et al. - Ukuqhathaniswa kwe-kinematics nomsebenzi wemisipha phakathi kwama-chin-ups nama-lat pulldowns
- 4. Dinunzio et al. - Umehluko wokunyakaza kanye nokusebenza kwemisipha phakathi kokuqinile nokugcina ukudonsa
- 5. Lusk et al. - Ububanzi bokubamba, isiqondiso sengalo, kanye nomsebenzi wemisipha kuma-lat pulldowns
