Momwe Mungaphunzitsire Pullup

Zamkati

• Kukula ndi chiyani?
• Kutchulidwa kumatulutsa
• Nchifukwa chiyani ntchitoyi ili yovuta?
• Kodi nchifukwa ninji kuli koyenerera kuyesayesa?
• Kukoka kapena kutulutsa?
• Momwe mungapangire kukopa
• Zoyenera kuchita ngati simunafikebe pano
• Zoyipa zoyipa
• Makina othandizira othandizira
• Kutulutsa pang'ono
• Kudumphadumpha
• Malangizo ndi malangizo achitetezo
• Osatenthetsa miyendo yanu
• Sungani khosi lanu
• Phunzitsani ma biceps anu
• Kutenga

Kukula ndi chiyani?

Kutulutsa ndi masewera olimbitsa thupi ovuta kumtunda komwe mumagwira kapamwamba ndikukweza thupi lanu mpaka chibwano chanu chili pamwamba pa bala. Ndizovuta zolimbitsa thupi - mwamphamvu kwambiri, kuti U.S.Asitikali am'madzi amatha kulandira mayeso owerengeka pachaka osayeserera.

Ngati mukufuna mphambu yayikulu pamayeso olimbitsa thupi a US Marine kapena ngati mukungofuna kuthana ndi zovuta mwamphamvu pozungulira, nayi kalozera kuti mufike kumeneko.

Kutchulidwa kumatulutsa

Ntchitoyi nthawi zina imatchedwa pullup yotchulidwa potchula malo omwe manja anu akugwira.

Nchifukwa chiyani ntchitoyi ili yovuta?

Ngati kuyesera kwanu koyamba kumaliza pullup kuli kovuta, sikuti chifukwa mulibe mphamvu zokwanira kumtunda. Ndi fizikiki chabe.

Mapuloteni amafunika kuti mukweze thupi lanu lonse molunjika pogwiritsa ntchito minofu yakumtunda kokha. Mukulimbana ndi mphamvu yokoka munthawi yonseyi.

Kodi nchifukwa ninji kuli koyenerera kuyesayesa?

Kuti mumalize kugunda pamafunika kuchitapo kanthu mwamphamvu pafupifupi minofu iliyonse m'thupi lanu.

• Manja. Gulu lovuta kwambiri lotchulidwa kwambiri m'manja mwanu limakuthandizani kuti mugwire bala.
• Manja ndi mikono yakutsogolo. Ma Flexors othamanga kuchokera m'manja mwanu kudzera m'manja mwanu amatsogolera kuwuka kwanu.
• M'mimba. Ngati mukuyendetsa bwino, minofu yanu yam'mimba imakhazikika pakatikati panu ndikukulepheretsani kugwedezeka.
• Kumbuyo ndi m'mapewa. Minofu yam'mbuyo ndiye chifukwa chake anthu ambiri amakhala odzipereka pakukoka. Latissimus dorsi, kachipangizo kameneka kokhala ngati V kamene kali kumbuyo kwanu, kamakoka mafupa anu apamanja mukamadzikweza kupita mmwamba. Lats anu amathandizidwa ndi infraspinatus, pamodzi ndi teres zazikulu ndi zazing'ono, zomwe zimakhudza masamba anu paphewa.
• Chifuwa ndi mikono. Minofu yanu yayikulu ya pectoralis ndi gawo lanu lamatenda amakokera fupa lanu lamanja mthupi lanu.

Chifukwa chakuti mukukweza thupi lanu lonse ndi chidwi chilichonse, kukonza ndikubwereza zolimbitsa thupi izi kumalimbitsa mphamvu ndikutanthauzira monga machitidwe ena ochepa angathe.

Kukoka kapena kutulutsa?

Ngati mukuchita chovala, manja anu akuyang'anizana nanu. Chinups amatchedwanso supinated pullups. Amadalira kwambiri mphamvu za minofu ya bicep ndipo zitha kukhala zosavuta kwa anthu ena.

Momwe mungapangire kukopa

Ngakhale mutakhala pamwambamwamba, muyenera kulabadira mawonekedwe anu kuti muziyenda bwino ndikupewa kuvulala.

1. Yambani podziyika nokha pansi pakati pa pullup bar. Fikirani mmwamba ndikugwirani chitsulo ndi manja anu onse, mitengo ya kanjedza ikuyang'ana kutali nanu. Manja anu ayenera kutambasulidwa pamwamba.
2. Lembani zala zanu pamwamba pa bala ndi chala chanu pansi pa bala kuti pafupifupi zikhudze zala zanu.
3. Onetsetsani kuti manja anu akutalikirana pang'ono paphewa.
4. Onetsetsani mapewa anu pansi.
5. Bweretsani masamba anu amapewa wina ndi mnzake, ngati kuti mukuyesera kuwagwiritsa ntchito kufinya mandimu.
6. Kwezani mapazi anu kwathunthu pansi, kuwoloka akakolo anu. Izi zimatchedwa "cholembera chakufa."
7. Kwezani chifuwa chanu pang'ono ndikukoka. Jambulani zigongono zanu mpaka thupi lanu litakhala pamwamba pa bala.
8. Mukamadzichepetsa, sungani kumasulidwa kwanu kuti musavulaze.

Zoyenera kuchita ngati simunafikebe pano

Akatswiri ophunzitsa usilikali komanso ophunzitsa masewera olimbitsa thupi amavomereza kuti njira yabwino kwambiri yopezera chidwi ndi kuyendetsa kayendetsedwe kake, ngakhale simungakwanitse kumaliza. Palinso machitidwe ena ndi maluso ena omwe angakuthandizeni kuti mufike mwachangu.

Zoyipa zoyipa

Kupweteka kolakwika ndi theka lakumapeto. Pachifukwachi mumayamba ndi chibwano chanu pamwamba pa bala.

Pogwiritsa ntchito bokosi, chopondapo, kapena malo owonekera, ikani chibwano chanu pamwamba pa bala. Kenako, dzichepetseni pang'onopang'ono mpaka manja anu atakhala molunjika pamwamba panu mu cholembera chakufa.

Cholinga chanu apa ndikuwongolera mayendedwe apansi, omwe amalimbitsa mphamvu ndikuphunzitsa thupi lanu ndi malingaliro anu panjira yoyenda. Mukakhala wokhoza kuchita zoyipa, phatikizani kupumira pang'ono mukamatsika.

Makina othandizira othandizira

Wina akhoza kukankhira kumtunda kwanu kuti akuthandizeni kukweza pamene mphamvu yanu ikuchepa. Simukufuna thandizo lochulukirapo kuchokera kwaotchera - musalole kuti akukankhireni mmwamba pogwiritsa ntchito mapazi kapena miyendo yanu.

Kutulutsa pang'ono

Ngakhale mutakhala kuti simungayendetse bwino pullupyo poyamba, kuyendetsa mayendedwe ndikofunikira.

Nthawi iliyonse mukamachita njira yolowera, mumakhala mukuyeseza zomwe zingakuthandizeni kuti muziyenda bwino mukakhala ndi mphamvu zokwanira. Pogwiritsa ntchito mawonekedwe oyenera, pangani theka la pullup - kapena ngakhale lachitatu - ndikuwongolera kutsika kwanu.

Kudumphadumpha

Musanadumphe, sankhani kuti mukufuna kukweza bwanji. Kumbukirani, kufupikitsa ndikosavuta.

Mukakhala ndi barolo pamalo otetezeka, imani pansi pake ndikudumphira. Kupita patsogolo kwanu kukuthandizani kuti mumalize kuyenda. Monga njira zina, kutsika pang'onopang'ono ndikofunikira.

Malangizo ndi malangizo achitetezo

Osatenthetsa miyendo yanu

Zimayesa kusinthanitsa miyendo yanu poyesera kugwiritsa ntchito kuthamanga kuti mukweze kuposa momwe mungathere popanda mayendedwe owonjezera. Ngati cholinga chanu ndikumanga mphamvu kumtunda, kusuntha miyendo yanu kuti mayendedwe anu akhale osavuta kuthana ndi cholinga chanu.

Ochita masewera ena a CrossFit amachita zomwe zimadziwika kuti kipping pullup - mtundu womwe umaphatikiza mwendo woyendetsedwa mwendo kuti ugwire ntchito yamagulu osiyanasiyana munthawi yochita masewera olimbitsa thupi.

Kafukufuku akuwonetsa kuti kipping pullup ndiyolimbitsa thupi pang'ono kuposa yachikhalidwe, koteronso, ngati cholinga chanu ndikulimbitsa mphamvu, sungani miyendo yanu momwe mungathere.

Sungani khosi lanu

Pofuna kuti chibaba chanu chikhale pamwamba pa bala, samalani kuti musakulitse mopitirira muyeso ndikukakamiza minofu yanu ya m'khosi. Mitundu yama khosi ndimavulala wamba pakati pa anthu kukonza njira zawo zamapullup.

Ngati mukumva kuwawa mutatha kulimbitsa thupi, lankhulani ndi dokotala kuti mupumule pang'ono pa masewera olimbitsa thupi omwe adayambitsa mavuto.

Phunzitsani ma biceps anu

Njira imodzi yachangu kwambiri yomangira nyonga yomwe mukufunikira kuti mumalize kukonza ndikumanga minofu mu biceps yanu. Onetsetsani kuti mukudziyendetsa molingana ndi kulemera kwake ndi kubwereza.

Gwirani zolemera pamanja kapena zopumira ndi manja anu akuyang'ana mmwamba. Ndi zigongono zanu m'mbali mwanu, pindani mkono wanu wam'munsi kuchokera m'chiuno mpaka m'mapewa. Monga momwe zimakhalira ndi zolakwika, ndikofunikira kuti muziwongolera mayendedwe, kupewa kusunthika kwamtchire komwe kumatha kuvulaza.

Kutenga

Ma pullups ndi masewera olimbitsa thupi ovuta kwa othamanga ambiri. Monga ntchito iliyonse yofunika, amatenga nthawi ndi chidwi kuti achite bwino. Yambani ndimaphunziro oyambira amphamvu ndikuchita masewera olimbitsa thupi, ngakhale simungakwanitse kumaliza nthawi yomweyo.

Gwiritsani ntchito cholembera kuti muthandizire mukamafuna kulimbikitsidwa pang'ono, kapena pangani theka la pullups kuti muthandize thupi lanu kuphunzira mawonekedwe olondola mukamakhala ndi mphamvu zokwanira kuti mugwire ntchito yeniyeni.

Kuti muteteze thupi lanu kuti lisavulazidwe, gwiritsani ntchito mawonekedwe oyenera - osasunthira miyendo yanu ndikunyamula kapamwamba kapena kupitirira mtunda wamapewa mukamakoka zigongono zathupi lanu.

Ngakhale kuphulika kumatha kukhala kovuta kwa mitundu ina yamthupi chifukwa cha fizikisi yomwe ikukhudzidwa, aliyense amene amagwiritsa ntchito nthawi ndi khama amatha kuchita masewera olimbitsa thupiwa.