Abantu abafuna ukuzuza yemisipha (ikakhulukazi akhishwa up izingalo) kufanele bazazi ukubaluleka umzimba eziyisisekelo. Omunye kufinyeleleke kakhulu phakathi kwabo iphakama kubha. With ikhono ukubeka izandla zakho ngezindlela ezahlukene, ukwazi ukugxila umthwalo enkulu izicubu ezithile. Ikakhulukazi, ukuqiniswa jikelele hamstrings futhi ukwandisa amavolumu yabo esetshenziswa reverse isango wokudonsa ups. Kodwa kuphela emakamu efanele umthwalo phezu biceps odinga ukukwazi ukuqaliswa efanele inqubo.
Ukuhlanekezela isango pullups lwenziwa ngendlela elandelayo. Ekuqaleni, udinga ukuthola ukuqonda kwesokudla bar, okuyinto ububanzi kungaba: ewumngcingo, aphakathi nendawo kanye ububanzi. Ngalunye oluphilayo zakwazi has izici zayo siqu of lokuhlushwa umthwalo inhloko ethile biceps. Ukudonsa ungumthombo ongumngcingo isango reverse uvumele umthwalo ngaphakathi biceps. isango Wide advantageously akhishwa ikhanda zangaphandle. Phakathi, okungukuthi, ukuxhakathisa isilinganiso ivumela nombala ukumpompa lonke biceps - ukuthi Kunconywa for Wabasaqalayo. Ngemva Ukukhethwa bamba kuyadingeka ukwenza ukunxanela umzimba bar, ukuze engxenyeni engenhla esifubeni kwaba ephakama ezingeni layo. Okwamanje yesenzo we asebenzayo wokudonsa ups kudingeka uphefumule. Ngezinye iphuzu esiphezulu lo msebenzi kokuhlaba ikhefu esifushane, kulandele ukwandiswa izandla. Ingxenye yokwenziwa we ukunyakaza, okusho ukwandiswa izandla kufanele kube kancane futhi bagxila, ephelezelwa okhishwa ngamakhala. Pullups ukuhlanekezela isango kufanele ibe ethile indlela isikhathi. Njengomthetho, akusiyo esingaphansi 8 futhi akukho engaphezu kwengu-20, kuye ngokuthi focus ukuqeqeshwa. Uma ngabe lo mphumela Kulula, ungafaka isicelo nekulinganisa emzimbeni. Zingasetshenziswa njengoba ibhanti nge isisindo okwesikhashana, futhi ekhethekile uwumnikazi wenkampani kwesamba (kuhlanganise izivikelo zomzimba ..), Futhi esikhundleni - ubhaka eyayigcwele pancake, izitini noma enye into esindayo. isisindo Kumisiwe ulawulwa kusukela ukubala efanayo, okungukuthi, ikhono ukubamba izikhathi 8-20.
Naphezu kweqiniso lokuthi wokudonsa up ukubamba reverse yakhelwe uzotshala le biceps, kanye ngokwezinga elikhulu Ezansi le "amaphiko" (lat), lapho egijima futhi zithwele eziningi nezinye izicubu. Ngenxa yalokho, lokhu kuvumela futha (nakuba ngezinga elincane) yonke imisipha iqhaza e kokuqina. Phakathi kwabo kukhona eziningi ibhande ehlombe, ngezinga elithile - the pectoral futhi deltoid. Ngaphezu kwalokho, ukudonsa-reverse isango nethonya elikhulu ngenxa yokuthi, uma ababulawa yokuhamba kokubili indololwane nesiphanga amalunga omzimba. Lena bahluke kusukela ukudonsa biceps umsebenzi usebenzisa dumbbells kanye barbells, lapho ukunyakaza kwenzeka endololwaneni nje kuphela, futhi ngenxa yalokho esingaphansi inani imisipha isebenze. Ngemva inkositini ephambene isilinganiso isango edonsa kungenziwa yingcweti futhi ngokucacile lokhu umsebenzi, ukuxhakathisa emincane futhi ebanzi. Lokhu kuzosiza ukuba ngenjongo ukusebenza ezingxenyeni ezithile biceps. Benta kahle kakhulu kunconywa ukuba bafeze lo umsebenzi kubha nge ezahlukene ukugoba bobunjwa. Futhi Wabasaqalayo ngubani ngeke amhlule ekusebenziseni, ungakwazi ukukhonza esikhundleni ukuvimba Simulator for ukwelula phansi, okuvumela ukuba ulungise umthwalo ngaphandle ukuhlanekezela art.
Ngakho, singaphetha ngokuthi kuheleza ewumngcingo wokudonsa ups kukhona ephumelela kunazo for uzotshala biceps, kanye nokuqaliswa yabo kufanele wenze njalo futhi ibe mfundaze jikelele. Lokhu kusebenza kuzo zombili izimfundamakhwela ziyaye nabagijimi abanolwazi.