Ukukhupha ngumsebenzi owaziwayo kuwo wonke umntu, ukwenza oko kufuneka uthabathe umgca ogqityiweyo kwaye uxhoma kwiingalo zakho ezigqityiweyo, ngoko, ukugoba iingalo zakho kwiingqungquthele, zitshintshe uze ufike intloko ingaphezu kweentsimbi, kunye ne-bar malunga neepalini. Ngaphandle kokulula okulula, oku kusebenza nzima kunzima.
Ziziphi izihlunu ezisebenza xa zidonsa?
Ubuchule obuchanekileyo bokudonsa kwibharha kuthatha umthwalo omkhulu kuzo zonke izihlunu zomzimba ophezulu. Lo msebenzi uquka amaqela amaninzi ngamahlunu ngexesha elifanayo, kunye namaxhepha kunye neelbow joints. Imisipha ngexesha lokuqinisa umsebenzi, kwaye kuxhomekeke kwisithuba sezandla kwi-crossbar ungalawula ukuhambisa umthwalo.
Ngoko, makhe sijonge kwiimisipha ezisebenza xa zidonsa:
- Imisipha ekhulu kunazo zonke. Ngokuqhelekileyo ezi zihlunu zibizwa ngokuba ngamagqabi. Banoxanduva lokujikelezelana kwamagxa okuxhamla: oku, ukuhamba kwezandla ukuya kwiziko lomzimba, kunye nangemva kwentshona. Ukongezelela, banceda ukunweba nokugoba umgudu kwisithili se-lumbar, nakweyiphi na indlela.
- Imisipha yeTrapezius. Ezi zimbini ezininzi eziphezulu, ezifumaneka ngaphantsi kwekhayi ukuya phakathi emva, kwaye zandise emacaleni ukusuka kwintlabrae yommandla we-thoracic ukuya kwiindawo zamagxa. Ziyizihlunu ezivumela ukuba uhambise amahlombe akho kwaye ugcine izandla zakho.
- I-Flexors kunye neziphambili zeengaphambili. Ezi zihlunu zivumela ukuba ubambe iqhosha lomgca kwaye ubambe kulo. Isakhiwo esifanayo sibandakanya inani elikhulu leemisipha: i-flexors kunye nezidumbu zeminwe, izihlunu ezinobungozi (ezixanduva lwe-fold gunar), ama-pronator (ezifunekayo ukuhamba kweentende ezantsi), kwakunye neenkxaso zecala (ezifunekayo ukwenzela ukunyakaza kwesundu ukuya phezulu).
- Biceps. Lezi zihlunu ezincedisayo, nazo zinceda ukugoba iingalo kwiingqungquthela kwaye zijikeleze iziganeko. Ukuba umgomo wakho ukuphuhlisa, kungcono ukusebenzisa u-reverse grip.
- Imisipha yendawo ephakathi yomzimba. Oku kubandakanya: i-muscle eqondekileyo, i-oblique neyengqamlezo yomzimba, kunye ne-muscle eqondisa i-trunk. Lo mmandla ungumthombo wokunyakaza okusebenzayo komzimba wonke, kule ngxubano kubaluleke kakhulu ukuyiqwalasela.
- Imisipha ye Deltoid. Ukukhupha kunceda ekuphuhliseni umgca we-shoulder, oququzelela le mihla.
Inkqubo yokudonsa kwi-bar ikuvumela ukuba uhlakulele kwaye uqiniseke kwiimigangatho ezahlukahlukeneyo kwezi zihlunu. Musa ukulibala malunga nokuphefumula ngokufanelekileyo xa ugxotha-inzame enkulu ekuphumuleni.
Ukukhupha intambo ebanzi: iimpawu
Ayikho imfihlelo yokuba lo msebenzi ococekileyo uquka zonke iintlobo ezibalulekileyo zomzimba ophezulu. Nangona kunjalo, unako ukwandisa umthwalo kule nto okanye kwi-muscle, ukuba ukhetha enye yeendlela zokwenza umsebenzi:
- kubanzi. Kule meko, iingalo kwi-crossbar zihlukene kakhulu kunokwenzeka. Umthwalo oyintloko kule meko uhlala kwimisipha ye-latissimus yangemuva;
- umyinge. Oku kukhetho jikelele: iingalo kwi-crossbar zifumaneka kwinqanaba
mahlombe, oko kuthetha ukuba umthwalo usasazwa ngokufanayo. Ukukhwela kwibha ukusuka ekuqaleni kufuneka uqale ngolu hlobo; - u mncinci. Kule meko, iingalo zifumaneka kwi-crossbar ngokubanzi ngokusemandleni komnye nomnye. Imisipha yomva ayisebenzi, kodwa iimbumba zeengalo kunye namahlombe zibandakanya i-100%.
Ngokuxhomekeke kwinjongo yakho, unokuhambisa umthwalo ngendlela ofuna ngayo. Ukukhetha ukhetho olubanzi, uyanciphisa umthwalo kwi-biceps, kwaye ukhetha ukunyanzelisa, ngokuchaseneyo, kwandisa umthwalo kubo. Ngaphambi kokwandisa i-pullups, kungcono ukuqeqesha usebenzisa i-medium, kwaye utshintshe kwezinye iindidi. Ukuba awukwazi ukuzitshintsha nakanye-sebenzisa imimodeli ekhethekileyo kunye ne-counterweight okanye i-pull-up kunye nokuphumla kweenyawo.