RACK CHIN-UP
I-Rack chin-up yokuguqulwa kokudonsa elungisa inani losizo ngokuma konyawo futhi idonse i-torso emugqeni oqondile.
Kuma-chinups e-rack, indawo ye-bar ne-foot kanye nokungezwani kwe-torso kuza kuqala. Qinisekisa ukuthi ibha igxilile, ubambe izandla zakho, futhi ubeke izinyawo zakho phansi ngaphansi kwe-bar ukuze ucishe ube umugqa oqondile kusukela ekhanda lakho kuya ezithendeni zakho. Donsela isifuba sakho ngasebha, kodwa ungawisi ama-hips akho noma uhlehle. Ukubeka izinyawo zakho eduze kwe-bar noma ukuguqa amadolo akho kakhulu kunganikeza usizo olwengeziwe, kuyilapho ukubeka izinyawo zakho ngokuhlukana futhi ukwehlisa umzimba wakho kungandisa ubunzima ekudonseni kwakho.
- Imisipha eyinhloko
- Latissimus dorsi nama-biceps brachii
- Imisipha esekelayo
- I-Rhomboids, i-trapezius ephakathi, ama-deltoids angemuva
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukudonsa okuvundlile kusizwa ngonyawo
Kufanele ngizibeke kuphi izinyawo zami?
Ekuqaleni, gcina i-torso yakho iseduze nomugqa owodwa futhi usesimweni lapho ungadonsa khona ngaphandle kokukhahlela emuva. Ngokuvamile, ukubeka izinyawo zakho eduze kwe-bar noma ukuguqa amadolo akho ngaphezulu kuzonikeza usizo olwengeziwe, kodwa lokhu kuzohluka kuye ngokuthi uhlobo lomzimba wakho nokuphakama kwebha.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola imigoqo kanye nephansi
Hlola ukuthi umshini wakwaSmith ukhiyiwe yini noma ibha yokubeka ivikelekile. Qiniseka ukuthi azikho izinto ezishelelayo ezizungeze ibha nezinyawo zakho, futhi ubeke ibha endaweni ephakeme ongafinyelela kuyo ngokunethezeka.
- 2
Thola inani losizo ngokuma konyawo
Beka izinyawo zakho phansi ngaphansi kwebha bese ubamba ibha ngezandla zakho. Ungakwazi ukwandisa usizo lwemilenze ngokubeka izinyawo zakho eduze noma ukugoba amadolo akho kakhulu. Ekuqaleni, khetha indawo elula evumela ukuthi ugcine i-torso yakho iqondile.
- 3
Gcina i-torso yakho iseduze nomugqa owodwa
Qala ngokwelula izingalo zakho, uqinisekise ukuthi izimbambo zakho ne-pelvis akusabalalisi ngokweqile. Dala ukungezwani okuncane eziswini zakho kanye nama-glute ukuze ama-hips akho angashoni phansi noma aphakame.
- 4
Donsela isifuba sakho ngasebha
Gwema ukuphakamisa amahlombe akho ngasezindlebeni zakho bese ubeka izindololwane zakho ngemuva komzimba wakho. Dweba isifuba sakho ngasebha, kodwa ungayinamathiseli intamo yakho phambili noma ukhahlele emuva.
- 5
Thatha Ukulawula Emuva
Yelula izingalo zakho futhi, ubuyisele umzimba wakho endaweni yokuqala ngamasekhondi angu-2–3. Hlehlisa kuphela phakathi kwebanga elinethezekile lamahlombe akho, futhi ungagxumi usuka kubha noma uqale impinda elandelayo ngokukhahlela emuva.
FOOT ASSISTANCE
Indawo yonyawo ishintsha inani losizo kodwa ayithathi indawo yokuqondisa kwe-torso
Ama-Rack chin-ups akuvumela ukuthi usekele esinye isisindo somzimba wakho ngokucindezela izinyawo zakho phansi. Ngokuvamile, ukubeka izinyawo zakho eduze kwe-bar noma ukuguqa amadolo akho ngaphezulu kunganikeza usizo olwengeziwe, kuyilapho ukubeka izinyawo zakho ngokuhlukana futhi ukwehlisa umzimba wakho kungandisa ubunzima ekudonseni kwakho.
Nokho, ukushintsha indawo yakho yonyawo kungakuphazamisa ephethinini yakho yokudonsa ehlosiwe uma izinqulu zakho zicwila noma izimbambo zakho ziphakanyiswe ngokweqile. Bona ukuthi ungakwazi yini ukugcina eduze komugqa owodwa kusukela ekhanda kuya ezithendeni ngaphambi kokudlulela ezindaweni ezinzima kakhulu.
Iphuzu elibalulekile: I-engeli yomzimba ephansi ayisho ngokuzenzakalelayo ukuphindaphinda okungcono. Sebenzisa ububanzi kuphela obugcina ukuqondanisa kwe-torso kanye nembuyiselo elawulwayo.
BODY LINE
Ungalahli izinqulu zakho, kodwa hambisa umzimba wakho wonke ngasebha.
Ekuqaleni, nweba izingalo zakho futhi ungavuli i-pelvis yakho nezimbambo ngokweqile. Lapho udonsa, kunokuba nje udonse izandla zakho phakathi, beka izindololwane zakho ngemuva komzimba wakho bese uhambisa isifuba sakho ngasebha.
Uma ama-hips akho eqala ukuwa phansi noma ephakama, ukunyakaza kwakho kuzoshintsha futhi ubunzima emhlane wakho nasemahlombe kungase kushintshe. Ngenkathi udonsa izingalo zakho, gcina izinyawo zakho zicindezelwe ngokuqinile phansi nentamo yakho ende.
Iphuzu elibalulekile: Ungagebi intamo yakho phambili ukuze ufinyelele ibha. Isifuba sakho nomzimba wakho kufanele kuhambisane nebha ndawonye.
PROGRESSION
Kungase kube isinyathelo esibheke ekudonseleni phezulu, kodwa hhayi ukumiselela okudonsayo ngokwako
Ama-Rack chin-ups angaba inketho yokuzijwayeza amaphethini okudonsa emuva nokudonsa ingalo ngokudonsa eduze okuvundlile nosizo lonyawo. Ungashintsha kancane kancane izinga lobunzima ngokulungisa indawo yakho yonyawo kanye ne-angle yomzimba.
Nokho, ukukhulisa isibalo sama-rack chin-up reps akusho ukuthi ungenza ngokuphepha ukudonsa okuvamile ngaso leso sikhathi. Bandakanya i-hang efile ehlukene, ukulawula ihlombe, ukudonsa okusizwayo, noma ukuvivinya umzimba okulawulwayo okudonsela phezulu ngokufanele amakhono akho nezinjongo zakho zamanje.
Iphuzu elibalulekile: I-Rack chin-up ingaba ithuluzi lokuguqula. Futhi hlola ikhono lakho lokubambelela kubha kanye namakhono akho okudonsa aqondile ngokuhlukana.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ayibheki isimo sokulungiswa kwebha
- Lokho okubonayo
- Ibha ingase ijikeleze noma inyakaze futhi ukuphakama kokuqala akwenzeki njengoba bekulindelekile.
- Imbangela engaba khona
- Isikhiya somshini kaSmith noma isheke lokuvikela ibha yokubeka kungenzeka ukuthi leqiwe.
- Indlela yokulungisa
- Hlola kancane ibha ngaphambi kokuphindaphinda ngakunye ukuze uhlole ukulungiswa nokuphakama kwayo. Uma ingazinzile, ungayisebenzisi.
Ukunyakazisa noma ukuphakamisa izinqe ngokweqile
- Lokho okubonayo
- Ngesikhathi sokudonsa, ama-arches angemuva aphansi noma i-pelvis igxuma phezulu kuqala.
- Imbangela engaba khona
- I-Torso ikhululekile noma i-engeli yamanje inzima kakhulu.
- Indlela yokulungisa
- Khulisa usizo ngokusondeza izinyawo zakho eduze, uqinise izimbambo zakho kanye ne-pelvis, bese uzama futhi.
Ijikijela umzimba ngokuhlehla
- Lokho okubonayo
- Ekuqaleni kwempinda ngayinye, umzimba wakho uyavevezela futhi ubhampa ubheke kubha.
- Imbangela engaba khona
- Kungenzeka ukuthi uthembele ku-inertia kunokulawula umthwalo.
- Indlela yokulungisa
- Libazisa ukuhlehla kube imizuzwana engu-2–3 bese udonsa usuka endaweni emile yokuqala ngaphandle kokuhlehla.
Beka intamo yakho phambili
- Lokho okubonayo
- Isilevu sisondela kubha ngaphambi kwesifuba nentamo iba mfishane.
- Imbangela engaba khona
- Ubude bokuxhumana nebha kungenzeka ukuthi buhambe phambili ngaphezu kwekhwalithi ye-rep.
- Indlela yokulungisa
- Gcina intamo yakho ende futhi ume endaweni lapho isifuba sakho nomzimba wakho kunyakaza khona ndawonye.
Iziliphu zezinyawo noma zishintsha indawo
- Lokho okubonayo
- Izinyawo ziyanyakaza ngesikhathi sokuphindaphinda, ukushintsha inani lokusiza kanye ne-engeli yomzimba.
- Imbangela engaba khona
- Iphansi/izicathulo ziyashelela noma indawo yokuqala inzima kakhulu.
- Indlela yokulungisa
- Sebenzisa izindawo ezomile nezicathulo ezizinzile, bese uhambisa izinyawo zakho endaweni elula bese uqala futhi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-High Bar Rack Chin-Up
Khulisa i-engeli yomzimba wakho, khulisa ukusekelwa kwezinyawo, futhi ufunde ukuqondana komzimba nebha engashintshi.
I-Standard Rack Chinup
Donsela isifuba sakho kubha bese uthatha ama-pullbacks alawulwayo imizuzwana engu-2–3.
I-Low Bar Rack Chin-Up
Yehlisa umzimba wakho uqhubekele phambili ukuze ukhuphule umthwalo wokudonsa, kodwa kuphela uma kungekho ukugogeka kwe-hip noma ukugxuma.
Ukudonsa okwesibili noma ukulenga okufile
Zijwayeze amasu okudonsa aqondile ne-bar hang ngokuhlukana, kuye ngekhono lakho lamanje.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngamasethi angu-2–3 we-6–10 reps njengengxenye yendlela yokudonsa izikhathi ezingu-1–3 ngesonto. Rekhoda indawo yonyawo lwakho nobude bebha ukuze uqhathanise izimpinda ngaphansi kwezimo ezifanayo. Hambisa izinyawo zakho uye phambili noma ukhuphule izimpinda kuphela uma ukwazi ukugcina ukukhiya kwebha, ukuqondisa komzimba, ukudonsa ngaphandle kokukhahlela, kanye nokubuya kwemizuzwana emi-2–3 kuzo zonke izimpinda.
Phinda
6–10 izikhathi
I-Recoil-Free Chest-Bar Pull
Setha
2–3 amasethi
60–90 imizuzwana yokuphumula phakathi kwamasethi
Intuthuko
+1-2 izikhathi
Kuphela lapho ukuqondanisa nokubuyiselwa kwesekhondi elingu-2–3 kugcinwa
- Engeza ama-reps angu-1–2 kuseshini elandelayo kuphela lapho ukukhiya ibha, ukuma konyawo, ukuqondisa komzimba womzimba, ukudonsa okungakhahleliyo kanye nokubuyisela okulawulwayo kugcinwa kuzo zonke izimpinda.
- Uma uzwa i-hip drooping, ukusunduza intamo, ukushelela konyawo, ukuzungezisa ibha, noma ubuhlungu behlombe/indololwane, buyela ngokushesha engeli elula noma ume.
- Ukuphakama kwebha yerekhodi, indawo yonyawo, inombolo yamasethi/ama-reps, isikhathi sokuthola kabusha, nokudonsa okusizwayo noma ukulengiswa okufile okusetshenzisiwe.
Imibuzo evame ukubuzwa
Ngingakwazi yini ukudonsa ngemva nje kokwenza ama-rack chin-ups?
No. Ama-rack chin-ups angaba yisinyathelo esisodwa ekuzilolongeni iphethini yokudonsa okusizwa ngonyawo, kodwa akukona ukumiselela okuzenzakalelayo kokulayisha okuqondile nokulengiswa kokudonsa okuvamile.
Ingabe kufanele ngibeke isilevu sami kubha?
Akudingeki. Kubaluleke kakhulu ukuba nobubanzi okulawulwayo bokunyakaza kwesifuba nomzimba ndawonye ubheke kubha ngaphandle kokuthi intamo iphushelwe phambili.
