Uyenza njani i-Wide-Grip Pullups

Umxholo

• Uyenza njani into ebanzi yokubamba
• Imisipha yasebenza isenza ukubamba okubanzi
• ILatissimus dorsi
• Trapezius
• I-spinae ye-Thoracic erector
• Rhomboids
• I-infraspinatus
• Teres omncinci
• I-oblique yangaphandle
• Ukubamba ngokubanzi ngokuchasene nokubamba kufutshane
• Olunye uguquko kwintloko ephezulu
• Ukutsalwa kweLat
• Umqolo oxwesileyo we-TRX
• Ukuncedwa kwebhendi
• IBarbell okanye umqolo we-dumbbell
• Yise kude

I-wide-grip pullup yintshukumo yomzimba ephezulu ejolise emqolo, esifubeni, emagxeni, nasezingalweni. Ikwanika izihlunu zakho ezingundoqo ulolongo oluhle kakhulu.

Ukubandakanya ukubambelela okubanzi kwindlela yakho yokuqina komzimba kunokunceda ukwandisa amandla akho kwezinye iintshukumo, ezinje nge-lat pulldown kunye noxinzelelo lwamagxa.

Funda ukuze ufunde ngakumbi malunga nezibonelelo zokubamba ngokubanzi kunye nendlela yokwenza.

"Ukubamba okubanzi ngumthambo ofanelekileyo wokomeleza umqolo namagxa, kuba intshukumo inesivumelwano nelississimus dorsi, esona sihlunu sikhulu somzimba ophezulu."
-U-Allen Conrad, DC, Amandla aQinisekisiweyo kunye neNgcali yokuCwangcisa

Uyenza njani into ebanzi yokubamba

Qala ngokuma phantsi kwebha ye-pullup, umqolo wakho kunye nomqolo ngokuthe tye.

1. Fikelela phezulu kwaye ubambe ibha ngesandla ngasinye. Izithupha zakho kufuneka zikhombe komnye nomnye, kwaye ukubambelela kwakho kufanele kube kubanzi kunomzimba wakho.
2. Xa ibekwe ngokuchanekileyo, iingalo zakho kunye nomzimba kufuneka zenze u-'Y. 'Ukucacisa ngakumbi, ingalo nganye kufuneka ibe ngama-30 ukuya kuma-45 degrees ukusuka emzimbeni wakho, kodwa ingabi ngaphezulu kwe-45-degree degree.
3. Jonga ngqo phambili kwaye tsala umzimba wakho ubheke phezulu kwibar.
4. Misa kancinci, emva koko zehlise umva ubuye kwindawo yokuqala.

U-Allen Conrad, DC, uNgcali oQinisekisiweyo waMandla kunye noQeqesho loMgangatho (CSCS) ucebisa ukuba: "Laba matshini baneqonga oguqa kulo ngexa usenza i-pullup, kwaye ukungalingani kobunzima obuncitshisiweyo kunokukunceda ukuba ukhulise amandla engalo ukuze wenze ukubamba okuqhelekileyo," utshilo.

Isitshixo sokusebenzisa umatshini we-pullup oncediswa bubunzima kukuqala ngobunzima ococekileyo ngabo kwaye utshintshe ubunzima obulinganisiweyo njengoko umthambo uba lula kuwe ukuba uwenze. Nje ukuba uphakamise ubunzima bomzimba wakho, uConrad uthi ungaqhubekeka ubambe umgangatho obanzi wokubamba ibar yokuxhoma.

Ukuba ufuna ukwenza ukubamba okubanzi kube nzima ngakumbi, uConrad ucebisa ukongeza ubunzima. Zintathu iindlela onokwenza ngazo:

• Nxiba ibhanti oncamathisela ubunzima kuyo.
• Nxiba ivesti enobunzima.
• Bamba i-dumbbell ngokuyifaka phakathi kweenyawo zakho.

Ngalunye lolu hlengahlengiso luza kucelomngeni kumandla esihlunu se-latissimus dorsi ngexesha lokubamba okubanzi.

Imisipha yasebenza isenza ukubamba okubanzi

Esinye sezizathu zokuba ukubambeka kubanzi kukuzilolonga kungenxa yezihlunu ezininzi ezisetyenziselwa ukwenza intshukumo:

ILatissimus dorsi

"Iilats" zezona zihlunu zinkulu zomqolo wangasentla, kwaye zibaleka ukusuka embindini ukuya phezulu phantsi kwekhwapha negxalaba. UConrad uthi esi sihlunu sesona siphambili sokuhambisa, ukongeza, kunye nokujikeleza kwangaphakathi kwegxalaba.

Trapezius

"Imigibe" ibekwe entanyeni yakho ukuya kumagxa omabini. Badibanisa intamo, igxalaba, kunye nemimandla engasemva, kwaye babaleke behle kumgangatho wobume be-V ukuya kumqolo wakho we-thoracic. UConrad uthi esi sihlunu sinceda ekuphakameni kwamagxa.

I-spinae ye-Thoracic erector

Ezi zihlunu zintathu zihamba ngomqolo wakho we-thoracic emqolo wakho. UConrad uthi ezi zihlunu zinceda ekwandiseni umva.

Rhomboids

Ezi zihlunu zincinci zibekwe phakathi kwethambo lomqolo kunye namagxa. Benza isivumelwano ngexesha lokuhla kwegxalaba lokutsala ukubangela ukunyuswa kwegxalaba.

I-infraspinatus

Ifunyanwa egxalabeni, uConrad uthi le nxalenye yesixhobo sokujikeleza ivili inceda kulwandiso lwamagxa.

Teres omncinci

Ifunyanwa phantsi kwekhwapha nasemva kwegxalaba, uConrad uphawula ukuba esi sihlunu sijikelezayo sincedisa kugxalaba kunye nokujikeleza kwangaphandle.

I-oblique yangaphandle

Icandelo leemisipha zakho zesisu, ii-oblique zangaphandle zibekwe ecaleni kodonga lwesisu. UConrad uthi esi sihlunu sinceda ukuzinzisa undoqo kwaye sincede icandelo lesisu ngexesha lokuhamba kwegxalaba.

Ukubamba ngokubanzi ngokuchasene nokubamba kufutshane

Into emnandi malunga neepullups kukuba unokutshintsha ukubambelela kwakho ekufumaneni izihlunu ezahlukeneyo. Enye indlela yokwenza oku kukusondela ekubambeni pullup. Uhlobo olusondeleyo lwe-pullup lutshintsha ububanzi bezandla zakho.

Ngokubamba ngokubanzi, izandla zakho zingaphezulu kobubanzi begxalaba ngaphandle. Ngokubamba ngokusondeleyo, uhambisa izandla zakho kunye, ezichaphazela indlela amalungu akho egxalaba ahamba ngayo xa usenza umthambo.

Ukubambelela kufutshane kukuvumela ukuba ufumane ii-biceps zakho kunye nezihlunu zesifuba ngaphezulu kokubamba okubanzi, oko kuthetha ukuba unokukwazi ukugqibezela ukuphindaphinda.

Olunye uguquko kwintloko ephezulu

Ukwenza umthambo ngokufanayo kunokukhokelela ekukruqukeni, ukusetyenziswa gwenxa, kunye nokwehla kokusebenza kunye nokuzuza. Ukuba ujonge ukuqeqesha izihlunu ezifanayo ezifunekayo kwi-wide-grip pullup, unokufuna iintshukumo ezifanayo ongazongeza kwinkqubo yakho yokomelela komzimba. Nazi ezinye iindlela zokuzilolonga onokuzama:

Ukutsalwa kweLat

1. Hlala ujonge kumatshini wokurhuqa emva.
2. Bamba ibha kunye neentende zakho zijonge kude nomzimba wakho, zibanzi kunobubanzi begxalaba ngaphandle.
3. Yama umlenze wakho umva kwaye wehle ezantsi kwibar ide ifike ngaphezulu kwesifuba sakho esingasentla. Nqumama.
4. Buyisela ibar kancinci kwindawo yokuqala.

Umqolo oxwesileyo we-TRX

1. Ngelixa umileyo, qalisa ukuphatha i-TRX ecaleni kwesifuba sakho.
2. Yama emva kwaye unciphise kancinci umzimba wakho, ugcine umqolo wakho uthe tyaba.
3. Xa iingalo zakho zoluliwe, nqumama.
4. Tsala umzimba wakho ubuyele esifubeni sakho.

Ukuncedwa kwebhendi

Sebenzisa ibhendi yokuthambisa yokunceda ekukhuthazeni ikuvumela ukuba ujolise kwimisipha efanayo ngenkxaso eyaneleyo ukuze ukwazi ukuhamba ngefom elungileyo. Umgaqo olungileyo wesithupha ungqindilili webhendi, kokukhona uya kufumana inkxaso.

1. Yima phambi kwepullup okanye ibha ye-chin-up.
2. Phosa ibhendi ejikeleze ibha. Goba umlenze omnye kwaye ubeke ibhanti phantsi kwedolo lakho, bust ngaphezulu kwethambo le-shin.
3. Ngezandla zozibini, bamba ibar kwaye uzitsale.

IBarbell okanye umqolo we-dumbbell

1. Layisha i-barbell enobunzima obufanelekileyo.
2. Yima ngenyawo ububanzi benyonga, amadolo agobe kancinane. Shift esinqeni sakho umva, ke umzimba wakho uyafana nomgangatho.
3. Yibambe ibha ngokubamba ngokubanzi ububanzi kunokuba ububanzi begxala, ukugoba iingqiniba, kwaye uzise ibha kwisifuba sakho.
4. Misa kancinci kwaye wehlise ezantsi ukuya kwindawo yokuqala.

Yise kude

Ukuba namandla okwenza i-pullup ebanzi akubikho lula. Emva kokuba uyenze ngempumelelo kube kanye, nangona kunjalo, imvakalelo yokufezekisa intle kakhulu. Kungenxa yoko le nto kubalulekile ukuba uthathe ixesha lakho ngokuqhubeka kwendalo kokuhamba.

Khumbula, ukuba i-pullup ebanzi yemveli icelomngeni kakhulu, zama enye yeenguqulelo ezichazwe apha ngasentla. Ifom engqongqo kunye nokugaya izihlunu ezichanekileyo ngaphezulu kwenani lokuphindaphinda okwenzayo.