Uyenza njani into yokukhuphela ekhaya ngaphandle kweBar yokuTsala
Umxholo
- Ukuzifudumeza: IiRowweightweight Rows + Push-Ups
- Uluhlu lweBodyweight
- Ukuphushela phezulu
- Ukuqhubela phambili
- Ukutsala itawuli
- Ukubamba itawuli
- Ithawula elingalunganga lokuTsala
- Itawuli Tsala-Up Shrug
- UMgqibelelisi: Push-Up Hold
- Uphengululo lwe
Utsalo luyaziwa ngokuba nzima—nabona banamandla phakathi kwethu. Into yokutsala kukuba nokuba ungomelele kangakanani kwaye ulunge kangakanani, ukuba awuzenzi, awuyi kuba ngcono kubo.
Ukuba unamathele ekhaya ngaphandle kwebar yokutsala (okanye indawo yokudlala ekufuphi ukuze uziqhelanise nayo), unokutyhafiswa ngumbono wokuphulukana namandla akho okutsala. Okanye, mhlawumbi, uthathe isigqibo sokusebenzisa ukubekelwa bucala njengexesha elifanelekileyo lokuzinikezela ukuze uqonde le ntshukumo-kodwa, kwakhona, awunazixhobo ezifanelekileyo.
Kulapho oku kuzilolonga ngobukrelekrele kungena khona: Umqeqeshi wobuqu oqinisekisiweyo u-Angela Gargano, umntu okhuphisana kathathu wase-American Ninja Warrior, owayesakuba ngumdlali wemithambo, kunye nomyili wenkqubo yokutsala i-Pull-Up Revolution edibanisa isifuba kunye nomqolo wokuzilolonga-esebenzisa iitawuli nje kwaye umnyango njengoluhlobo lwe-DIY yokutsala-up bar-evumela ukuba usebenze kwinkqubela phambili yokutsala.
"Kukubambelela okukhulu, umzimba ongaphezulu kunye nokuzilolonga ngasemva [ukubetha izihlunu] uninzi lwethu luthanda ukusiphosa," utshilo uGargano. "Apho abantu abaninzi banamathela ekutsaleni kwabo ngamandla okubamba kunye neelats zabo, ezingadubuliyo." (I-FYI, "i-lats" imfutshane kwi-latissimus dorsi, kwaye zinamandla afana nemisipha eyakheke ngasemva kwakho kwaye ingoyena mdlali uphambili ekutsaleni phezulu.)
Olu qeqesho luya kukunceda ukuba uphucule zombini ezo zinto, kunye nokuphucula ukunyusa kwakho. Uza kuqala ngesupha yokufudumeza yokunyusa kunye nemigca, emva koko uye ekuqhubekeni kokutsala, kwaye ugqibe ngomzuzu omnye wokutshisa. "Wenza ukuziva izihlunu ongazange uzive ngaphambili," utshilo uGargano.
Nantsi indlela oyicwangcisa ngayo le bar yokutsala ye-DIY: Bamba iilwandle ezimbini okanye iitawuli zokuhlamba kwaye uzisonge ngaphezulu komnyango owomeleleyo ke malunga nee-intshi ezintandathu zixhonywe "ngaphandle" komnyango kwaye ke malunga nobubanzi begxalaba ngaphandle. Songa incam yetawuli ibe sisiqingatha emacaleni engaphandle kocango kwaye ujike iqhina leenwele okanye ibhanti yerabha ukuyijikeleza. Vala umnyango, kwaye unike zombini iitawuli i-tug entle yokuqinisekisa ukuba zikwindawo ekhuselekileyo.
Yindlela entle yokufumana ukuzilolonga ngasemva okwahlukileyo kancinci, kwaye kuyasebenza nokuba awunazixhobo, utshilo uGargano. "Abanye bethu abanakho ukuthenga izixhobo okanye abanakho ukufumana izixhobo, kodwa wonke umntu uneetawuli."
Ukulungele ukuzama? Lungisa umzimba wakho ongasentla-iitawuli zisenokuthamba, kodwa olu qeqesho lokutsala luya kufuna isisombululo sentsimbi.
Ukuzifudumeza: IiRowweightweight Rows + Push-Ups
Ingaba isebenza kanjani: Unemizuzu emi-3. Uyakwenza iireps ezi-5 zemiqolo kunye ne-5 reps of push-ups, uphinda imijikelo emininzi kangangoko kunokwenzeka (AMRAP) ngexesha elimiselweyo.
Uluhlu lweBodyweight
A. Bamba itawuli nganye ngesandla esinye, iintende zijongise kuyo. (Hamba iinyawo usondele okanye kude nomnyango ukwenza kubelula okanye kube nzima, ngokulandelelana.) Yayama ngomva ukuze iingalo zithi nkqo kwaye umzimba wenze umgca othe ngqo ukusuka emaqatheni ukuya emagxeni.
B. Khupha umoya ukuya kwiingqiniba ngasemva, ukukhama amagxa ukutsala umzimba ukuya ngasemnyango.
C. Ukuphefumla kwaye, okulawulayo, ukwandisa iingalo ukubuyela ukuqala.
Ukuphushela phezulu
A. Qala kwisikhundla esiphakamileyo esineeplanga ububanzi ngaphezu kobubanzi begxalaba, iintende zixinzelela emgangathweni nasezinyaweni ngokudibeneyo. Yenza ii-quads kunye nomxholo ngokungathi ubambe iplanga. (Ukulungisa, yehla uye emadolweni okanye ubeke izandla kwindawo ephakamileyo. Qiniseka nje ukuba ugcine undoqo ubandakanyekile kunye nezinqe zihambelana nomzimba wonke.)
B.Bend iingqiniba umva kwii-angles ezingama-45 zeedigri ukuthoba umzimba wonke emgangathweni, unqumame xa isifuba singaphantsi nje kobude bengqiniba.
C. Exhale kwaye ucinezele ezintendeni ukutyhala umzimba kude nomgangatho ukuze ubuyele kwindawo yokuqala, ushukumise isinqe kunye namagxa ngaxeshanye.
Ukuqhubela phambili
Ingaba isebenza kanjani: Yenza intshukumo nganye engezantsi ngenani elibonisiweyo lokuphindaphinda okanye ixesha lexesha. Phinda useto olupheleleyo lwenkqubela phambili yokutsala amaxesha ama-3 ewonke.
Ukutsala itawuli
A. Hlala phantsi nje phambi komnyango ngamadolo agobileyo kwaye iinyawo zilala phantsi. Fikelela kwiingalo ngaphezulu ukuze ubambe iitawuli.
B. Tsala iingqiniba phantsi nasemva ukuze wenze imilo "W", usebenzisa iingalo kunye nomva ukuphakamisa isinqe phantsi. (Gcina iinyawo zityaliwe ukuzinza, kodwa sukucinezela kuzo ukuze uvuke.) Yima kancinci xa iingqiniba zikufutshane neembambo.
C. Ngolawulo, hlala ezantsi ukuqala.
Yenza i-5 reps.
Ukubamba itawuli
A. Hlala phantsi kanye phambi komnyango amadolo agobileyo neenyawo zithe tyaba phantsi. Fikelela kwiingalo ngaphezulu ukuze ubambe iitawuli.
B. Tsala iingqiniba phantsi nasemva wenze ubume "W", usebenzisa iingalo kunye nomqolo ukuphakamisa isinqe phantsi. (Gcina iinyawo zityaliwe ukuzinza, kodwa sukucinezela kuzo ukuze uvuke.) Yima kancinci xa iingqiniba zikufutshane neembambo.
C. Bamba esi sikhundla imizuzwana emi-5. Ngolawulo, ezantsi ukubuyela ukuqala.
Ithawula elingalunganga lokuTsala
A. Hlala phantsi nje phambi komnyango ngamadolo agobileyo kwaye iinyawo zilala phantsi. Fikelela kwiingalo ngaphezulu ukuze ubambe iitawuli.
B. Tsala iingqiniba phantsi nasemva ukuze wenze imilo "W", usebenzisa iingalo kunye nomva ukuphakamisa isinqe phantsi. (Gcina iinyawo zityaliwe ukuzinza, kodwa sukucinezela kuzo ukuze uvuke.) Yima kancinci xa iingqiniba zikufutshane neembambo.
C. Ngolawulo, yehla kancinci ukuqalisa, uthatha imizuzwana emi-5 ukwenza njalo.
Itawuli Tsala-Up Shrug
A. Hlala phantsi nje phambi komnyango ngamadolo agobileyo kwaye iinyawo zilala phantsi. Fikelela kwiingalo ngaphezulu ukuze ubambe iitawuli.
B. Ukugcina iingalo ngokuthe nkqo, vumela amagxa ukuba anyukele ngasezindlebeni.
C. Emva koko tsala amagxa ngasemva nasezantsi, ucinezele umqolo ongaphezulu, kwaye uphakamise izinqe ii-intshi ezimbalwa ukusuka emhlabeni (ukuba kunokwenzeka). Gcina iingalo ngqo kuyo yonke intshukumo.
Yenza i-5 reps.
UMgqibelelisi: Push-Up Hold
A. Qala kwisikhundla esiphakamileyo seplanga ngentendelezo ebanzi ngaphezu kobubanzi begxalaba, iintende zixinzelela emgangathweni nasezinyaweni ngokudibeneyo. Yenza ii-quads kunye nomxholo ngokungathi ubambe iplanga. (Ukulungisa kancinane, ezantsi ukuya emadolweni okanye ukubeka izandla kwindawo ephezulu. Qiniseka ukuba ugcina ingqibelelo ibandakanyekile kwaye isinqe sihambelana nomzimba wonke.)
B.Bend iingqiniba umva kwii-angles ezingama-45 zeedigri ukuthoba umzimba wonke emgangathweni, unqumame xa isifuba singaphantsi nje kobude bengqiniba. Bamba apha imizuzwana emi-5.
C. Exhale ukucinezela phezulu ukuqala. Yenza enye i-push-up, ngaphandle kokubamba ezantsi.
Phinda kwakhona, ubambe ezantsi kwe-push-up imizuzwana emi-5, emva koko wenze i-2 rhoqo i-push-ups. Qhubeka ngomzuzu omnye.