Dziwani Izi: Chin-Up

Zamkati

• Onaninso za

Takulandilani pamndandanda wathu watsopano wa #MasterThisMove! Mu positi iliyonse, tiwonetsa zochitika zolimbitsa thupi ndikupatseni maupangiri oti musangochita zokha kulondola, koma kuti mutenge zabwino zake zonse. "Pankhani yophunzitsa mphamvu, sikuti timangofunika kuchita masewera olimbitsa thupi, koma kuyigwiritsa ntchito moyenera," akutero a Nick Rodocoy. Mwachitsanzo, mutha kupanga ma 50 pushups osadutsa mayendedwe onse, ndipo simudzawona zabwino zake - koma ngati mungachite zochepa ndi njira zabwino, mupeza zambiri posunthira. (Yesani Pushup Progression Workout.) Izi ndichifukwa choti masewera aliwonse adapangidwa kuti azichitidwa mwanjira inayake kuti atsegule minofu ndi magulu aminyewa. Mukazichita "zolakwika" (kapena theka-bulu!), Simupeza zomwe mukufuna.

Kusuntha koyamba komwe tiphimba: kubwereza. Kusuntha kovuta kwambiri kwa azimayi, ndichifukwa chake simuyenera kungoyesa, koma kuwadziwa. “Azimayi alibe mphamvu zambiri kuposa amuna, ndipo ali ndi mafuta ambiri m’thupi,” akufotokoza motero Rodocoy. Pamodzi, zinthu ziwirizi zimapangitsa kuti ntchito yabodza ikhale yolimba. Koma sizikutanthauza kuti atsikana sindingathe chitani: "Ndawonapo akazi akuchita zibwano zisanu ndi zitatu motsatana," akutero Rodocoy. M'malo mwake, Carrie Underwood Kodi Chin-Ups Sangachite Ntchito Yaikulu! Ndi nkhani yokhayo yopanga mphamvu yakumtunda yomwe mumafunikira poyamba.

Zolimbikitsa zochulukirapo: "Ndiko kusuntha kwakukulu," akutero Rodocoy. "Ndi kayendedwe kamagulu, komwe kumayitanitsa minofu yambiri nthawi imodzi." Mwanjira ina, ndi tona yathunthu. Kuphatikiza apo, ndizabwino kupatsa mphamvu kuti athe kuchita chimodzi!

Rodocoy akuwunikiranso kuyambira ndi mtundu wothandizira wachinyamatayo. Ngati muli ndi makina okongoletsera kumalo anu ochitira masewera olimbitsa thupi, mutha kuyeseza kuyenda momwe mungayendere mukadzisunthira nokha. Onani njira pansipa.

Palibe makina obayira, palibe vuto. Mwinanso njira yabwinoko yofanizira mayendedwe a zochitikazo ndikuphatikiza gulu lotsutsa pazenera, monga SPRI Pull-Up Bar ($ 39.98, Spri.com) - mutha kungoyiyika pakhomo nyumba yanu!

Mulimonsemo, yesetsani chinsalu chanu chothandizira kawiri pa sabata. Pangani limodzi la masiku amenewo kukhala "lolemetsa" (chitani 6-8 kubwereza osalemera pamakina kapena gulu lolemera kwambiri) ndipo tsiku lina kukhala "lopepuka", komwe mumathandizirako kuchokera pagulu kapena makina, koma kumaliza 10-12 reps. "Izi zikuthandizani kuti mukhale ndi bata lomwe mukufunikira, kuti muthe kuzichita nokha," akutero a Rodocoy.

Zochita izi zikayamba kukhala zosavuta, mutha kupita ku "eccentric chin-up". Lumphani mmwamba (kapena gwiritsani ntchito bokosi kapena sitepe) ndikufika kumapeto kwa chibwano. Kenako, tsitsani thupi lanu pang'onopang'ono. Lembetsani pansi ndikubwereza. Chenjezo limodzi: "Osapitilira maulendo asanu nthawi imodzi," akutero a Rodocoy. "Kuyenda kwa eccentric kumapangitsa kuti minofu yanu ikhale yovuta kwambiri."

Tsopano mwakonzeka kuyesa kuchita zenizeni. "Finyani zonse mwamphamvu-makamaka matako anu ndi abs," akutero a Rodocoy. "Anthu ambiri amabwera mozungulira pa bar, koma ndizosavuta kusuntha thupi lolimba kuposa thupi lotayirira."

Onaninso za