Ukudonsa kubha: isimiso saqala

Ukugcwala wamandla yemisipha, ukudweba sezwe, ukuthuthukiswa ukukhuthazela - la izinzuzo iphakama kubha. Uhlelo lokuqeqesha yanoma yimuphi athlete ngempela kudingeka siyisebenzise, okuyinto kubhekwa a athletics eziyisisekelo futhi CrossFit. Lapho amandla edonsa isakazwa phakathi kwezinzwane, ngemilenze, biceps, triceps, amahlombe, umhlane futhi isisu.

Yini okufanele ngiyenze uma angikwazi ukwenza ngisho eyodwa ezimele ukudonsa ibha? Lolu hlelo luhlinzeka ukulungiswa kanye nokuqaliswa ukushintshwa (engasindi) ongakhetha.

Ngaphambi ekilasini, kumele:

• elula Good letfutfukisa imisipha, okungukuthi, emahlombe, biceps, latissimus dorsi, imisipha rhomboid.
• Coaching ukubamba - ngeviki ukwenza ezintathu ephakeme kakhulu Vis kubha nge break ngomzuzu phakathi ngamunye mzamo.
• Khetha umzimba ezisiza ukuthuthukisa imisipha: silingo ovundlile emasongweni, ephakamisa biceps barbell.

Zimbili izindlela yini okufanele ziyenze eyodwa silingo-up on the bar. Uhlelo kungenziwa okusekelwe ukusetshenziswa ezimbi kwesilevu-up noma ukusetshenziswa imali eyengeziwe.

inombolo Inketho 1. Injongo - self-kokuqina

Inventory: ibha ovundlile, itheyiphu nokunwebeka (olwandisa), indandatho, ihlezi phezu kwesihlalo noma ebhentshini.

Trainings aphethwe 3-4 izikhathi ngesonto nje intando ukwenza ezintathu wokudonsa ups ngomzuzu owodwa:

• Ngosuku lokuqala lwabelwe ukufunda kwemisipha. Udinga ukuze uhambisane izikhathi 8-12 nge band nokunwebeka, ukwenza amasethi amathathu.
• Ngosuku lwesibili Sizokwenza iphakama ukusekelwa. Ungakwazi ume izinzwane zakho, ukuze ithathe isihlalo noma ibhokisi, ukudweba emlenzeni owodwa kuphela. Okwenziwe 5 amasethi 5 ezinikezwa.
• Usuku Lwesithathu ezahlukene umfutho high ukwandisa ukukhuthazela. Udinga ukwenza 5 amasethi 3-5 wokudonsa ups usebenzisa i band nokunwebeka, futhi ngokushesha ngangokunokwenzeka.
• Ngosuku lwesine luzolungisa ekuqiniseni uhlelo izandla, amahlombe futhi emuva, kanye ukwakheka visy on the crossbar.

inombolo Inketho 2. Umgomo - self-kokuqina ekhaya

Inventory: ibha ovundlile, situlo.

Uma ungumsebenzi akunakwenzeka ukuthenga olwandisa futhi akunakwenzeka ukuba enze omunye wokudonsa ku bar, uhlelo lungashintsha yakhiwe izigaba ezinhlanu.

1. 5 amasethi 8 ezimbi kwesilevu-up, okuyiwona kudingeka ume esitulweni eduze bar, sokudonsa ibha, elise nehlo, ukuze izintende babhekene ebusweni. Linda ibha wehlele njengoba kancane ngangokunokwenzeka, kancane kancane eqondisa izindololwane zakho. Sebenza ngosuku, kancane kancane ihambe kancane 'bayawa' afika ku 2 imizuzwana.
2. 5 amasethi 8 ezimbi isango oqondile (entendeni bafulathele ubuso). Prakthiza nje ukukhululwa kuzothatha 2 imizuzwana noma ngaphezulu.
3. 2 amasethi wokudonsa futhi ezivamile 3 amasethi 8 ezimbi wokudonsa ups. Qhubeka uze uze uthole ukwenza umzimba amabili kuya kwesilevu.
4. 5 amasethi silingo-up 8, lapho ngamunye ngomumo futhi iphethwe umsebenzi ezivamile endaweni esigabeni ongathandeki ukwehla amandla.
5. Some inombolo enkulu kungenzeka izikhathi futhi uhlole indlela Visom phezu bar iphuzu esiphezulu.

Uma buthule wakwazi ukwenza okungenani okukodwa wokudonsa ku bar, uhlelo wakhiwa ukuthuthukisa amakhono.

• Zama ukubamba ngangokunokwenzeka futhi imizuzu 5, kodwa ungazami yokwelula angu-10.
• Ukuze kwandiswe isibalo eziphindaphindiwe njalo ngesonto noma wehlise esikhathini sokwenza umsebenzi othile.

Uhlelo ukwandisa wokudonsa ups kubha kufanele futhi ufake inguqulo elungisiwe nge band nokunwebeka, silingo ovundlile, jika phansi nge izandla nezinyawo ngesikhathi esifanayo, ukuqeqeshwa izikhwepha futhi triceps.

Regularity nokukhuthazela eyokusiza ukuba uwufinyelele Imiphumela esheshayo.