Inkosi kule ntshukumo: I-Chin-Up

Umxholo

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Wamkelekile kuthotho lwethu olutsha kraca #MasterThisMove! Kwiposti nganye, siza kuqaqambisa umthambo omangalisayo kwaye sikunike iingcebiso ukuba ungayenzi nje kuphela kunene, kodwa ukukhupha ezona zibonelelo zininzi zinokubakho. "Xa kuziwa kuqeqesho lwamandla, ayisiyokwenza imithambo kuphela, kodwa ukuyenza ngokufanelekileyo," utshilo umqeqeshi uNick Rodocoy. Umzekelo, unokwenza iipushups ezingama-50 ngaphandle kokuhamba kuluhlu olupheleleyo lwentshukumo, kwaye awuzukubona izibonelelo-kodwa ukuba wenza iipushups ezimbalwa ngobuchule obungcono, uya kufumana ngaphezulu kokuhamba. (Zama i-Pushup Progression Workout.) Kungenxa yokuba umthambo ngamnye ulungiselelwe ukuba wenziwe ngendlela ethile ukwenzela ukuba kusebenze izihlunu ezithile kunye namaqela emisipha. Ukuba uyayenza "gwenxa" (okanye isiqingatha sedonki!), Ngekhe ufumane isiphumo ekujoliswe kuso.

Ukuhamba kokuqala esiza kukugubungela: i-chin-up. Linyathelo elicela umngeni ingakumbi kubafazi, nto leyo esona sizathu sokuba ungazami nje kuphela, kodwa uphumelele. "Umfazi akanamandla angaphezulu emzimbeni njengamadoda, kwaye banamanqatha omzimba amaninzi," ucacisa uRodocoy. Ngokudibeneyo, ezo zinto zimbini zenza ukuba i-chin-up ibe yinto enzima. Kodwa loo nto ayithethi kuthi mantombazana ngekhe yenza: "Ndibonile abasetyhini besenza i-chin-ups ezisibhozo zilandelelana," utshilo uRodocoy. Ngapha koko, uCarrie Underwood wenza iChin-Ups ngokungathi ayiyonto inkulu! Ngumba nje wokwakha amandla omzimba ongaphezulu owadingayo kuqala.

Inkuthazo eyongezelelekileyo yokuyinikezela: "Yintshukumo enkulu," utshilo uRodocoy. "Yintshukumo edibeneyo, ebiza izihlunu ezininzi ngaxeshanye." Ngamanye amagama, iyonke-itoner yomzimba. Kwaye kwakhona, kuhle ukuba uxhobise ukuze ukwazi ukwenza nokuba inye!

URodocoy ubuya aqala ngohlobo oluncedisiweyo lwe-chin-up. Ukuba unomatshini we-chin-up kwindawo yakho yokuzivocavoca, unokuziqhelanisa nokuhamba kuluhlu ngqo lwesindululo oza kusenza xa uzama ukuhamba ngokwakho. Jonga obu buchule bungezantsi.

Akukho matshini we-chin-up, akukho ngxaki. Mhlawumbi eyona ndlela ingcono yokulinganisa intshukumo yomthambo kukuncamathisela ibhendi yokuchasa kwi-chin-up bar, njenge-SPRI Pull-Up Bar ($39.98, Spri.com) -ungayibeka nje emnyango. indlu yakho!

Nokuba yeyiphi na indlela, ziqhelanise ne-chin-up yakho kabini ngeveki. Yenza olunye lwezo mini lube "lusuku olunzima" (yenza u-6-8 ukuphinda ube nobunzima obuncinci kumatshini okanye kwibhendi enzima) kwaye ngolunye usuku lube lusuku "olukhanyayo", apho uthatha khona uncedo olungaphezulu kwibhanti okanye kumatshini, kodwa Gcwalisa i-10-12 reps. "Oku kuyakukunceda uzinze egxalabeni olifunayo, ukuze uzenzele ngokwakho, utshilo uRodocoy.

Nje ukuba lo msebenzi uqalise ukuziva ulula, ungaqhubela phambili uye kwi-"eccentric chin-up". Tsiba phezulu (okanye usebenzise ibhokisi okanye inyathelo) kwaye ungene kwinxalenye yokuphela kwe-chin-up. Emva koko, yehlisa kancinci umzimba wakho. Thepha phantsi uze uphinde. Inqaku elinye lesilumkiso: "Musa ukwenza ngaphezulu kwesihlanu ngexesha," utshilo uRodocoy. "Intshukumo ye-eccentric ibeka uxinzelelo oluninzi kwimisipha yakho."

Ngoku ulungele ukuzama esona sivumelwano. "Cinezela yonke into ngokuqinileyo-ngakumbi iimpundu zakho kunye ne-abs," utshilo uRodocoy. "Abantu abaninzi bayabhabha ejikeleza ibar, kodwa kulula kakhulu ukuhambisa umzimba oqinileyo kunomzimba ovulekileyo."

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