I-Grip Pronated: Ukuzilolonga kunye neNcedo

Umxholo

• Yintoni ukubambelela okuvakalisiweyo?
• Zama oku: I-bicep curl ebiziweyo
• Zama oku: Ukubizwa kwepullup
• Izibonelelo zokuzivocavoca okubanjiweyo
• Ukuphucula ukusebenza kwakho
• Ukuthatha

Yintoni ukubambelela okuvakalisiweyo?

Ukujongana neentende zakho kude nomzimba wakho xa usenza umthambo wokuchasa yindlela eyaziwa ngokuba yinto ebambekayo. Isandla sakho siya ngaphaya kwebar, i-dumbbell, okanye i-kettlebell kunye namaqhina akho phezulu.

Ukubamba okuchaziweyo kuhlala kusetyenziselwa ii-bicep curls, pullups, kunye ne-barbell squats. Isetyenziselwa ibhentshi kunye noomatshini bokushicilela begxalaba, kunye nokuphakamisa okunje ngokuhlutha, ukubulala abantu, kunye nokucoceka.

Sebenzisa ukubamba ngokufanelekileyo ngelixa uzilolonga kubalulekile njengokuba nefom efanelekileyo, ukuma komzimba, kunye neendlela zokuphefumla. Masiqwalasele ngakumbi ezinye iimithambo ezenziwa ngokubamba okuvakalisiweyo kwaye kutheni le nto ukubamba kuluncedo.

Zama oku: I-bicep curl ebiziweyo

I-bicep curl ebizwa ngokuba yi-curl bicep curl.

1. Yima ngokugoba kancinci emadolweni kunye neenyawo zakho ububanzi bamagxa.
2. Bamba i-dumbbells ezimbini okanye i-barbell kunye neentende zakho zijonge phantsi.
3. Gcina iingqiniba zakho zisondele kufutshane nomzimba wakho njengoko uzisa ubunzima esifubeni sakho, ucofa amagxa akho kunye.
4. Nciphisa ngaphantsi kwindawo yokuqala.
5. Yenza iiseti ezi-2 ukuya kwezi-3 eziphindaphindwayo ezili-12 ukuya kwezi-20.

Izihlunu zasebenza:

• brachioradialis
• brachialis (brachialis anticus)
• biceps (biceps brachii)

Zombini ezigqityiweyo (iintende zijongana nawe) kunye neebicep curls ezijolise kwii-biceps zakho. I-curls ezichaziweyo zisebenza neengalo zakho zangaphandle kunye neengalo zangaphambili, kwaye ziya kukunceda uhlakulele amandla okubamba. Kukwanzima ngakumbi ukuzenza.

Zama oku: Ukubizwa kwepullup

I-pullup echaziweyo ibizwa ngokuba yi-pullup. Ngapha koko, indawo yokubamba ngumahluko ophambili phakathi koku kunye ne-chinup.

1. Yima ngezantsi kwebha ephezulu.
2. Jongana neentende zakho kude nomzimba wakho njengoko ubambe ibha ngeminwe yakho ingaphezulu.
3. Gcina izandla zakho zibanzi kancinci kunamagxa akho.
4. Zisa izandla zakho kufutshane kunye kwindawo yokujolisa kwimisipha yakho yengalo.
5. Hlanganisa kwibhar, uguqe ngamadolo, okanye uphakamise iinyawo zakho emva kwakho. Unokuwela namaqatha akho ukuba ukhetha njalo.
6. Exhale njengoko uphakamisa umzimba wakho ukuzisa isilevu sakho ngaphezulu kwebar, uzobe iingqiniba zakho macala akho.
7. Phefumlela ngaphakathi ukuze ulungelelanise iingalo zakho kancinci kwaye ubuyele kwindawo yokuqala.
8. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezi-6 ukuya kwezi-12.

Izihlunu zasebenza:

• latissimus dorsi
• irhomboid
• trapezius
• brachialis
• brachioradialis

Ukufumana iipullups ezi-supinated (ezibizwa ngokuba zi-chinups), uya kubamba ibha kububanzi begxalaba kunye neentende zakho zijongise kuwe. IiChinups zisebenza umva wakho ophakathi, umva wangasentla, kunye neebiceps, kwaye ngokulula kulula ukuzenza kuneepullups.

Imisipha yakho yangasemva ijolise kuzo zombini iintlobo zeepullups.

Izibonelelo zokuzivocavoca okubanjiweyo

Ukuzilolonga kudla ngokuba nzima ngakumbi xa kusenziwa ngokubamba. Xa usebenzisa le ntambo, uya kusebenzisa amaqela emisipha ngakumbi kunye nokwandisa amandla. Nangona kunjalo, uphando oluthe kratya luyafuneka ukubonisa ukuba umahluko ubalulekile.

Isifundo esincinci sika-2017 sifumanise ukuba amadoda asebenzise i-grip echaziweyo abonisa ukwenziwa kwemisipha ngakumbi kunangexa besebenzisa ukubambelela kwezinye iziphatho.

Umahluko wafunyanwa xa izihlunu zazolula kwaye zifinyeza. Ngokubanzi, umahluko wesandla weepullups wafunyanwa uvelisa iziphumo ezifanayo.

Abadala bafumanise ukuba ukubamba ibinzana kuye kwabuthathaka xa kuthelekiswa nokungathathi hlangothi kunye nokuphakanyiswa okuphezulu. Oku kungabonisa ukuba ukusebenza ukomeleza iingalo zakho kwindawo echaziweyo kunokuba luncedo ngakumbi.

Isifundo esincinci sika-2010 sifumanise ukuba izihlunu zepectoral kunye ne-bicep zazisebenza ngakumbi ngexesha le-chinups (supinated grip) kunangexesha le-pullups (grip proniped grip). I-trapezius esezantsi yayisebenza ngakumbi ngexesha leepullups.

Kwakungekho mahluko ubalulekileyo phakathi kokwenza i-pullups kunye ne-chinups rhoqo kunye nokusebenzisa isixhobo se-pullup.

Ukuphucula ukusebenza kwakho

Ukwahlulahlula ukubambelela kwakho kunceda ukuphucula ukusebenza kwakho ngenxa yamaqela emisipha ekujoliswe kuyo.

Uhlengahlengiso oluncinci kwindlela owenza ngayo umthambo othile unokutshintsha ukugxila kwimisipha eyahlukeneyo. Banokukwenza ukuba usebenze ngakumbi ngokujikeleza ngokuqinisekisa ukuba usebenza njengezihlunu ezininzi kangangoko kunokwenzeka. Kananjalo uya kuba mancinci amathuba okuba usebenze kakhulu okanye wonzakalise umzimba wakho kuphindaphindo.

Ukuzisa iinzuzo ezifanelekileyo kunye neentlobo zokuzilolonga kwakho, xuba ukubekwa kwesandla sakho. Oku kuyanceda ukugcina umzimba wakho ungqamene kwaye unciphise uxinzelelo ezihlahleni zakho, iingqiniba, kunye namagxa. Ukufumanisa ukubambelela kwesandla ngokufanelekileyo kuya kuxhomekeka kwinxalenye yomzimba wakho ofuna ukusebenza.

Ungasebenzisa ukubamba okuvakalisiweyo kuninzi lokuzilolonga, kubandakanya:

• isitulo sokushicilela
• Uxinzelelo lwamagxa
• ibarbell squat
• umqolo
• bafa baxhonyiwe
• I-barbell shrug
• ibar yomgibe yokufa kunye ne-shrug
• umva we barbell yesihlahla ejikelezayo

I-supinated (iintende ezijongene nawe) zingasetyenziselwa:

• umqolo
• Umqolo ongenisiweyo
• izitshizi
• umqolo oguqulweyo
• ngasemva

Ukubamba okutshintshileyo (isandla esichaziweyo kunye nesinye esiphakamileyo) sinokusetyenziselwa:

• umahluko wokufa
• ukubonwa, ngakumbi kumatshini wokushicilela webhentshi
• ukubulawa kwabantu ngokwesiko kunye nesumo

I-hook grip kukubamba okuchaziweyo apho ubhontsi ubanjwe khona ngeminwe. Ingasetyenziselwa uninzi lokuzilolonga, kubandakanya:

• ecocekileyo kunye nejerk
• hlutha
• iimpompo
• ukubulala
• I-chinup bar iyaxhonywa

Ukuthatha

Ukubamba okuchaziweyo kunokwenza umthambo ube nzima ngakumbi, ke licebo elihle ukuziqhelanisa ukuze wenze ngokufanelekileyo. Ubunzima bokuzilolonga, kokukhona sikhona isidingo sokomeleza izihlunu ezinxulumene noko.

Qiniseka ukuba uzilolonga ngaphakathi kwemida yakho ngokungazinyanzeli kakhulu okanye ngaphaya kwemida yakho. Sebenzisa ukubambelela okutsha kunokusebenza kwimisipha yakho ngeendlela ezahlukeneyo, ezinokuviwa emzimbeni wakho, kodwa akufuneki kube buhlungu.

Kubalulekile ukuba uthethe nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokuzivocavoca, ngakumbi ukuba unayo nayiphi na inkxalabo yezempilo okanye uthathe nawaphi na amayeza.