Uyenza njani i-Pullup

Umxholo

• Yintoni i-pullup?
• Iipulpu ezibiziweyo
• Kutheni le nto lo msebenzi ulucelomngeni?
• Kutheni kuwufanele umgudu?
• Pullup okanye chinup?
• Uyenza njani i-pullup
• Kufuneka wenze ntoni ukuba awukabikho ncam
• Iziphumo ezingalunganga
• Iipulpu ezincediswa ngabathengi
• Iipulpps ezithile
• Ukutsiba kwemiphunga
• Iingcebiso kunye nezikhokelo zokhuseleko
• Musa ukutyhafisa imilenze yakho
• Gcina intamo yakho ikhululekile
• Qeqesha ii-biceps zakho
• Ukuthatha

Yintoni i-pullup?

I-pullup ngumsebenzi onzima womzimba ophezulu apho ubamba khona ibha ephezulu kwaye uphakamise umzimba wakho de kube i-chin yakho ingaphezulu kwebar. Kukuzilolonga okunzima ukwenza - kunzima, enyanisweni, ukuba iU.S.Ulwandle lunokufumana amanqaku okudlula kuvavanyo lomzimba lonyaka ngaphandle kokwenza iipulphups kwaphela.

Ukuba ufuna amanqaku aphezulu kuvavanyo lokuqina komzimba wase-U.S. Okanye ukuba ufuna nje ukujongana nolunye loqheliselo olunzima olujikelezayo, nantsi isikhokelo sokukufika apho.

Iipulpu ezibiziweyo

Lo msebenzi ngamanye amaxesha ubizwa ngokuba yi-pullup echaziweyo ngokubhekisele kwindawo yezandla zakho njengoko ubambelele.

Kutheni le nto lo msebenzi ulucelomngeni?

Ukuba iinzame zakho zokuqala zokugqibezela i-pullup ngumzabalazo, ayisiyiyo ngenxa yokuba ungenawo amandla omzimba awoneleyo. Yifiziksi nje.

Iipullups zifuna ukuba uphakamise ubunzima bakho bomzimba wonke ngqo usebenzisa izihlunu zomzimba wakho ongasentla. Ulwa nomxhuzulane kuyo yonke inkqubo.

Kutheni kuwufanele umgudu?

Ukugqiba i-pullup kufuna ukubandakanyeka okukhulu phantse kuyo yonke imisipha emzimbeni wakho ophezulu.

• Izandla. Iqela elintsonkothileyo elichazwe kakhulu ezandleni zakho lenza ukuba ubambe ibha.
• Izihlahla kunye neengalo zangaphambili. I-Flexors ebaleka kwiingalo zakho ngokusebenzisa izihlahla zakho isikhokelo sokunyuka kwakho.
• Izisu. Ukuba wenza i-pullup ngokuchanekileyo, izihlunu zakho zesisu zizinzisa undoqo wakho kwaye zikugcine ekujikeni.
• Umva kunye namagxa. Imisipha yangemva sisizathu sokuba abantu abaninzi bazinikele kwi-pullup. I-latissimus dorsi, laa-slab emile njengo-V yesihlunu kumqolo wakho wangasentla, itsala amathambo engalo yakho ephezulu njengoko uziphakamisela phezulu. Iilati zakho zincediswa yi-infraspinatus, kunye nezihlunu ezikhulu kunye nezincinci, ezibandakanya igxalaba lakho ekuhambeni.
• Isifuba neengalo. Izihlunu zakho eziphambili zepectoralis kunye nenxalenye yeetriceps zakho zitsala ithambo lengalo yakho emzimbeni wakho.

Ngenxa yokuba uphakamisa ubunzima bakho bomzimba ngayo yonke ipullup, ukugqibezela nokuphinda lo mzimba usisiseko kuya kwakha amandla kunye nenkcazo njengezinye iindlela ezimbalwa zokuzilolonga.

Pullup okanye chinup?

Ukuba wenza i-chinup, iintende zakho zijongene nawe. IiChinups zikwabizwa ngokuba ziipulpu ezigqityiweyo. Baxhomekeke ngakumbi kumandla emisipha ye-bicep kwaye kunokuba lula kwabanye abantu.

Uyenza njani i-pullup

Nokuba ukwimo ephezulu, kuya kufuneka unike ingqalelo kwifom yakho yokwenza iintshukumo ngokufanelekileyo kwaye uphephe ukwenzakala.

1. Qala ngokuzibeka phantsi kweziko lebar ye-pullup. Fikelela phezulu kwaye ubambe ibha ngezandla zombini, iintende zijonge kude kuwe. Iingalo zakho kufuneka zolulelwe ngaphezulu.
2. Songa iminwe yakho phezu kwebar kunye nobhontsi wakho phantsi kwebar ukuze iphantse ichukumise iminwe yakho.
3. Qiniseka ukuba izandla zakho zingaphezulu kancinci kunobubanzi begxalaba.
4. Cinezela amagxa akho phantsi.
5. Zisa amagxa akho egxalabeni komnye nomnye, ngokungathi uzama ukuzisebenzisela ukufinya ilamuni.
6. Phakamisa iinyawo zakho ngokupheleleyo emgangathweni, uwele iinyawo zakho. Oku kubizwa ngokuba "kukuxhonywa okufileyo."
7. Phakamisa isifuba sakho kancinci kwaye utsale. Zoba iingqiniba zakho ezantsi emzimbeni wakho de ubambe isilevu sakho ngaphezulu kwebar.
8. Njengoko uzithoba phantsi, lawula ukukhutshwa kwakho ukunqanda ukwenzakala.

Kufuneka wenze ntoni ukuba awukabikho ncam

Iingcali zoqeqesho lomkhosi kunye nabaqeqeshi bomzimba bayavuma ukuba eyona ndlela yokufikelela kwi-pullup kukuziqhelanisa nentshukumo ye-pullup uqobo, nokuba awukwazi ukuyigqiba ekuqaleni. Kukho ezinye iindlela zokuzilolonga kunye neendlela ezinokukunceda ufike ngokukhawuleza.

Iziphumo ezingalunganga

I-pullup engalunganga sisiqingatha esezantsi sepullup. Kule nto uqala ngesilevu sakho ngaphezulu kwebar.

Usebenzisa ibhokisi, isitulo seenyawo, okanye i-spotter, beka isilevu sakho ngaphezulu kwebar. Emva koko, zehlise kancinci kude kube iingalo zakho zithe nkqo ngaphezu kwakho kwindawo yokufa.

Injongo yakho apha kukulawula ukuhamba kwindlela eya ezantsi, eyokwakha amandla kunye nokuqeqesha umzimba kunye nengqondo kwindlela yentshukumo. Nje ukuba ube nakho ukwenza izinto ezingalunganga, faka ikhefu elifutshane kumzuzu njengoko usihla.

Iipulpu ezincediswa ngabathengi

Omnye umntu unokucinezela phezulu emqolo ukuze akuncede ekuphakamiseni kwindlela enyukayo njengoko amandla akho ewa. Awufuni uncedo oluninzi kwi-spotter yakho - ungavumeli ukuba bakuqhube phezulu usebenzisa iinyawo okanye imilenze ephantsi.

Iipulpps ezithile

Nokuba awukwazi ukulawula i-pullup epheleleyo ekuqaleni, ukuziqhelanisa neentshukumo kubalulekile.

Ngalo lonke ixesha uqhuba umendo we-pullup, uqhelisela iimpembelelo ze-neural eziza kukunceda usebenze intshukumo xa womelele ngokwaneleyo. Sebenzisa ifom efanelekileyo, yenza isiqingatha se-pullup-okanye nokuba sisithathu-kwaye ulawule ukwehla kwakho.

Ukutsiba kwemiphunga

Ngaphambi kokwenza i-pullup yokutsiba, thatha isigqibo sokuba uphakame kangakanani ukuphakamisa ibha. Gcina engqondweni, mfutshane kulula.

Nje ukuba ibar ibekwe kwindawo ekhuselekileyo, yima phantsi kwayo kwaye ungene kwi-pullup. Ukunyuka kwakho okuphezulu kuya kukunceda ugqibezele intshukumo. Njengakwezinye iindlela, ukwehla kancinci kubalulekile.

Iingcebiso kunye nezikhokelo zokhuseleko

Musa ukutyhafisa imilenze yakho

Kuyalinga ukujija imilenze yakho kumzamo wokusebenzisa isantya ukuze unyuke ngaphezu kokuba ubunakho ngaphandle kwesindululo esongezelelweyo. Ukuba injongo yakho yakha amandla omzimba aphezulu, ukujija imilenze yakho ukwenza ukuba intshukumo ibe lula kunokoyisa injongo yakho.

Abanye abadlali beCrossFit benza into eyaziwa ngokuba yi-kipping pullup -uhlobo olubandakanya ngenjongo yokulawula ukunyakaza komlenze ukuze basebenze ngamaqela ahlukeneyo emisipha ngexesha lokuzilolonga.

Uphando lubonisa ukuba i-kipping pullup kukuzilolonga okungaphantsi kunokwesiko, ke kwakhona, ukuba injongo yakho kukwakha amandla, gcina imilenze yakho isekhona.

Gcina intamo yakho ikhululekile

Kwimfuno yakho yokufumana isilevu sakho ngaphezulu kwebar, lumka ukuba ungagqithisi ngaphezulu kwaye uxinzelele imisipha yakho yentamo. Iintambo zeNeck zenzakala eqhelekileyo kubantu abafezekisa ubuchule babo be-pullup.

Ukuba uziva ubuhlungu emva kokuzivocavoca i-pullup, xela ugqirha uze uthathe ikhefu elifutshane ukusuka kwisenzo esithile esibangele ubunzima.

Qeqesha ii-biceps zakho

Enye yeendlela ezikhawulezayo zokwakha amandla owadingayo ukuze ugcwalise i-pullup kukwakha ubunzima bemisipha kwii-biceps zakho. Qiniseka ukuba uzikhawulezisa ngokobunzima nobuphindaphindo.

Bamba ubunzima bezandla okanye iidumbbell ngeentende zakho zijonge phezulu. Ngamanqwanqwa akho ngamacala akho, jika ingalo yakho esezantsi ukusuka esinqeni ukuya emagxeni. Njengokuba kunjalo ngeempembelelo ezimbi, kubalulekile ukuba ulawule intshukumo, ukuthintela ukuguquka kwendalo okunokubangela ukwenzakala.

Ukuthatha

Iipullups ngumthambo onzima kwiimbaleki ezininzi. Njengayo nayiphi na iprojekthi efanelekileyo, bathatha ixesha kunye noxinzelelo ukuze bagqibelele. Qala ngoqeqesho olusisiseko lwamandla kunye nokuziqhelanisa neepullups, nokuba awunakho ukugqiba enye kwangoko.

Sebenzisa i-spotter ukunceda xa ufuna isongezelelo, okanye wenze isiqingatha seepulpps ukunceda umzimba wakho ufunde ifom echanekileyo ngelixa ukhulisa amandla aneleyo okwenza isivumelwano sokwenyani.

Ukukhusela umzimba wakho ekonzakaleni, sebenzisa ifom efanelekileyo-ukugcina imilenze yakho ithe cwaka kwaye ubambe ibar okanye ngaphaya nje komgama wamagxa njengoko utsala iingqiniba zakho emzimbeni wakho.

Nangona i-pullups isenokuba ngumceli mngeni kwezinye iintlobo zomzimba ngenxa yefiziksi ebandakanyekayo, nabani na obeka ixesha kunye nomzamo angakwazi ukuwenza lo msebenzi uluncedo kakhulu.