Isibali Sesivivinyo Se-Pull-up

Linganisa amandla akho okudonsa engxenyeni ephezulu yomzimba

ubuningi obukhulu bama-pull-up aqinile, ulenga ngezandla uze ushaye isilevu ngaphezu kombhobho, isb. 10

Isibali Sesivivinyo Se-Pull-up

I-pull-up isivivinyo esiyimpawu yegolide somzimba samandla okudonsa, esisetshenziswa yonke indawo kusukela ku-calisthenics kuya ekukhethweni kwezempi. Faka ukuthi mangaki ama-pull-up aqinile ongawenza esethini elilodwa futhi lesi sibali sikulinganisa ngokumelene nezilinganiso ezijwayelekile zabantu abadala. Sisebenzise ukuvivinya amandla omhlane nokubamba, ukulandelela inqubekela phambili, nokubeka umgomo wakho olandelayo wama-rep.

Isivivinyo se-pull-up sikala amandla okudonsa engxenyeni ephezulu yomzimba kanye namandla ahlobene (umhlane, ama-biceps, ukubamba) — kunzima kunesivivinyo se-push-up ngoba uphakamisa sonke isisindo somzimba wakho. Yenza ama-rep aqinile usuka ekulengeni ngezandla uze ushaye isilevu ngaphezu kombhobho, ngaphandle kwe-kipping. Njengesiqondiso esingacacile somuntu omdala, okungaphansi kuka-3 kubi, 8–12 kumaphakathi, futhi okungaphezu kuka-20 kuhle kakhulu. Amazinga ahluka kakhulu ngokwesisindo somzimba, ubudala kanye nobulili, ngakho landelela ithrendi yakho.

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