Kungani ukudonsa ku-bar kuyasiza?

Omunye wezivivinyo ezibaluleke kakhulu zezinsizwa zangemuva udonsela kubha. Yilokuvivinya okulula okubandakanya inani elikhulu lemisipha futhi kukhuthaza ukukhula komuntu. Konke okudingayo ibha. Le "simulator" ingatholakala kuyo yonke igceke noma emhlabathini wezemidlalo, futhi nokufaka izindlu. Ukwandisa kakhulu isisindo futhi ngeke uphumelele, kodwa ukuqinisa imisipha futhi uthole ukukhululeka komzimba ongakwenza. Ukudonsa ibha kungashintsha ngokuphelele ukuqeqeshwa ku-gym, futhi kunomthelela ekugcineni imali nemali

Qala ukudonsa ibha kuyadingeka kusukela ekuqeqeshweni kokuqala. Ukwenza lokhu, udinga ukwenza umshini wokuzivocavoca omncane, kodwa ungalulali. Kungcono ukufaka amamaki wokuloba engxenyeni yokugcina yokuzivocavoca, njengoba bephumula imisipha yomzimba nesimiso sezinzwa.

Ukudonsa kufanele kwenziwe okungenani izindlela ezingu-4 kuya kwezingu-6 emsebenzini ngamunye. Futhi inani lokuzivocavoca lingcono kakhulu. Indlela yokuqala ingenziwa ngokubamba okujwayelekile. Ukwandisa umthwalo emisipha ye-dorsal, ukubamba kufanele kwenziwe kabanzi kunamahlombe. Ngenkathi wenza lo msebenzi, qaphela ukuhlanganiswa kwezinyathelo, ungagudli ibha engqimba, uthathe kancane futhi kancane ukuze wenze umsebenzi usebenze ngokwengeziwe. Ngokudonsa kahle ibha, kuthuthukiswa inqubo yokunyakaza, okukhuthaza ukukhula kwamasipha okusheshayo. Ngemva kwendlela ngayinye, hlala isikhashana imizuzu engaba ngu-3. Ungakhohlwa mayelana nokuphefumula okufanele, ukugoqa, ukuphefumula, nokudonsa up - ukukhipha umoya.

Izinhlobo zokudonsa:

1. Bamba izintende zezandla zakhe kusukela ngezansi ngobubanzi bamagxa akhe.

Lolu hlobo lwe-pull-up lubhekwa othandwa kakhulu phakathi kwabo bonke abathandi bezemidlalo nabaphathi bezemidlalo. Abaningi bakholelwa ukuthi yi-biceps kuphela egijima ngenxa yalesi sivivinyo, kodwa lokhu akunjalo. Lapho wenza ukuqeqeshwa okunjalo, imisipha yesifuba kanye nomhlane iyasebenza.

2. Ukudonsa iminyango encane.

Uma wenza umzimba ngokubambelela okuncane, ingxenye engezansi yemisipha yangasese esifundeni seminqeni nemisipha ye-pectoral iyaguquka .

3. Ukudonsa ikhanda ngokubamba okuningi.

Uma wenza lo msebenzi, izimpande zangemuva ziyabandakanyeka, futhi nazo zenezelwa ububanzi.

4. Ukukhuphukela esifubeni ngokubamba okuningi.

Kulesi sivivinyo, imisipha ebanzi ngemuva, izingalo nesifuba zisebenza ngokusebenzayo.

Ukuzivocavoca kwamandla kwi-bar enezingqimba

Ukuzivocavoca okunjalo kuyindlela enhle kakhulu yokunciphisa ukucindezeleka emva kosuku olusebenzayo olukhandlayo, okufaka isandla ekwakheni imisipha yebhande, i- back kanye nezandla. Ukwenza izivivinyo zamandla ebhasini kungenziwa ekhaya, uma unayo ibha.

Zonke izivivinyo ezisemgqeni we-crossbar zihlukaniswe zibe ezivamile - izingalo zikhona ngokuqondile kuwe, izimpande - izandla zifakwa ezandleni zezandla zezandla zakho, futhi iziphambano - isandla esisodwa sesandla sakho, kanti enye - ngokuphambene nalokho.

Ukuze uthole ukukhula kwemisipha, sebenzisa lokhu okulandelayo:

1. Imaminithi angu-5, hlala ku-bar enezingqimba, ugcine amahlombe ezingeni le-crossbar.

2. Gxuma uphinde uzame ukulenga ngakwesinye isandla, ukuze isilwane singaphezulu kwebha.

3. Ngemva kokulenga, vusa imilenze yakho ngangokunokwenzeka. Lo msebenzi uvusa kahle imisipha yabezindaba.

Izitolo ku-bar enezingqimba

Ukugxila emisebenzini yesibha kanye namandla kufanele kube nokusekelwa yizicucu ezihlukahlukene. Lokhu kwenziwa ukuze uqeqeshe wonke imisipha yomzimba. Kunezinhlobo ezinjalo zokuphuma njengokuphuma kwesandla esisodwa, ukuphuma okuvela ngezandla ezimbili, i-voult, ukuphakamisa ngokukhishwa, ukuphuma okuvela ngemuva nokuphuma kwesandla esisodwa. Ngayinye yalezi zivivinyo zihlanganisa imisipha yabezindaba, emuva nangezandla. Kuncike ekubanjweni kwesandla, ezinye iziphumo zenziwe lula, ezinye zilukhuni kakhulu.

Ukwehlisa ibha enezingqimba kuyisisindo emisipha, umuntu osizayo kanye nendlela yokuphila enempilo. Ihamba kahle futhi ilulaze i-biceps kanye nezihluthulelo ze-forearm, futhi iqinisa nesandla. Ama-biceps aqala ububanzi, kancane kancane ahlanganisa izimo zebhola lapho ingalo igobile.