Ukuzilolonga kwi-crossbar: ukuphakamisa phezulu, ukudonsa. Inkqubo yokusebenza

Ukusebenza nobunzima bakho yindlela elula kwaye ifumaneka kakhulu yokuqeqeshwa. Ngaphezu koko, ngomnqweno ofanelekileyo, ukuphishekela okunjalo kwenza kube lula ukufumana umgangatho ophezulu kwaye uphelele kakuhle. Namhlanje siza kuhlalutya izenzo ezisisiseko kwi-barbar, oku: ukukhupha kunye nokuphakanyiswa. Naphezu kokulula kwabo, oku kusebenza kakhulu.

Ukukhupha

Ngoko, masiqale nge-pull-ups. Lo msebenzi, ngakwelinye icala, kulula kunokuba uphakamise ukuphakanyiswa, kwaye kwenye, yenye yeyiteyathelo yokuvuselela. Ngoko ke, siya kuqala ngalo.

Ukukhupha kuvumela umgijimi ukuba atyulise kakuhle umqolo wakhe, kunye nokuthintela izihlunu zangasemva nezandla. Kutheni u ngenisa i tonus, kwaye ungayi kupompo? Kungenxa yokuba kulo msebenzi uninzi lwabantu ababandakanyekayo, oko kuthetha ukuba kunzima ukugxila umthwalo kuwo nawuphi na kubo. Ngesizathu esifanayo, lo msebenzi uyisiseko. Ngoko ukwandisa ubunzima be-muscle ngoncedo lwe-pull-ups kunzima, apha ukugxininisa ukukhululwa kunye nokwandisa amandla okusebenza kwemisipha - kungekhona umbuzo. Unako ukukrazula naphi na apho kukho umgca-mgca: kwindawo yokuzivocavoca, kumhlaba wezemidlalo, endlwini yakho kunye nangomthi, kuya kuba nomnqweno.

Ziziphi izihlunu ezisebenzayo xa udonsa kwibha

Njengoko sele kukhankanywe, ukudonsa ukuvumela ukuba ulayishe iisipha zangasemva nezandla. Kodwa luhlobo luni lwesisipha oluya kulayishwa ngaphezulu - kuxhomekeke kwi-grip. Ukuqonda ngokuqhelekileyo, okokuba ootitshala bezemfundo babesithanda, kulungile (iintendelezo ngaphandle kwedwa), ububanzi begxala ngaphandle. Kule meko, imisipha yangemva kunye ne-biceps iza emsebenzini.

Ukuguqula (intendeni ngokwakho) ukubamba ububanzi bamagxa kukuvumela ukuba unike umthwalo omkhulu kumabiceps. Siyabulela kule mpahla ukuba abaqalayo bavame ukukhetha le ndlela yokutshintsha.

Inketho enzima kunayo yonke inokukrazula ngokubanzi. Ngokuqhelekileyo ngokuvakalayo ukuhlukahluka kukubangela ukwethuka. Kodwa ububanzi obuninzi buvumela ukuba usebenze amaqela amaninzi e-dorsal muscle, oku: okubanzi kunabo bonke, i-trapezius kunye neentambo ezijikelezayo. Inguqu eyinkimbinkimbi yolu hlobo - ukudonsa intambo ebanzi entloko, ukulayisha iintlobo ezifanayo, kodwa kunika ngakumbi ugxininiso kwimisipha ebanzi.

Ukongeza kwi-width nephakathi, kukho enye intambo - encinci. Xa senza i-pull-ups ngokubambelela ngokuthe tye, i-jagged kunye nobubanzi kakhulu (ngokukodwa inxalenye engezantsi) yemisipha yangemuva, kwaye nakwimeko ethile i-flexors yeengalo, ifakiwe kumsebenzi. I-reverse grip imbopheleleko inika umphumo ofanayo ngqo, kodwa ibonisa kuphela i-biceps ngaphezulu.

I-Technique yokukhupha

Ngoko, siqaphele ukuba iziphi izihlunu zisebenza xa zidonsa kwibha. Ngoku lixesha lokufumana indlela yokumisela ngokufanelekileyo. Ngokomgaqo, lo msebenzi awunazo ubunzima bezobuchwepheshe kwaye uyenziwa nje ngokuba ukhangeleka, kodwa kukho imiba ethile.

Into ephambili ekufuneka uyikhumbule: ukuba ufuna umthwalo ophezulu ukuba ufumane iqela elithile lomsizi, zama ukukwenza umzimba uphakamise. Ngokuqinisekileyo, ukumbamba kuthatha indima ephambili kumaqela ahlengahlengayo, kodwa ubuchule bubalulekile. Ngokomzekelo, kwintambo ebanzi, ukuba usebenze ngasemva, kufuneka ukhuphuke ngenxa yolwazi lwamacandelo. Ukuba umgijimi uyazibamba ngezandla, omnye umthwalo uya ku-biceps.

Amanani amaninzi ambalwa:

1. Ukuba ekutsaleni umzimba awuzange ukhulule, vele uwele imilenze yakho ekuqaleni komsebenzi. Ngokuqinisekileyo, nge-jerks eqinile kwaye oku akunakunceda, ngoko uzama ukuhamba kakuhle. Oku akugcini nje kuphela ukukhusela amajoyina akho, kodwa kwakhona kukuvumela ukuba ufezekise umsebenzi osebenza kakuhle wemisipha.

2. Kwinqanaba elingaphansi, gxininisa iingalo zakho ngokupheleleyo ukuze izihlunu zisondele kakuhle. Kwaye phezulu, zama ukuthinta umgca we-crossbar ngenxalenye ephezulu yesifuba (inxalenye engaphantsi entanyeni, ukuba uqiniswe yintambo ebanzi entloko).

3. Xa uthabatha ukusebenzela umva (njengomthetho, ubambe iqhosha), faka isithupha sakho phezulu, njengamanye iminwe. Ukukhohlisa okunjalo kunokuvumela ukunweba ngakumbi kobunqunu bomgca wesipelini kwinqanaba eliphantsi.

4. Kuzo zonke iimeko, ngaphandle kokudonsa intloko, zama ukukhawulela umqolo ukuze emva komnye umgca onqamlezileyo kwakukho isifuba, kungekhona intloko. Kwimeko yokukhupha, umzimba kufuneka ube ngumgca ochanekileyo, kuyo yonke intshukumo. Ngendlela, le ntlukwano ye-pull-up ibhekwa njengeyona yingozi. Ngoko qaphela kwaye uqaphele!

5. Ukuba awukwazi ukukrazula kanye, funda ukuqala ukudonsa kwi-barbar ephantsi, ekuvumela ukuba utyhule emhlabeni uze unike umzimba umzimba. Unokuzama ukukwenza kuphela isigaba esingahambiyo sokusebenza, oko kukuthi, ukunciphisa. Vuka kwi-crossbar ngesitulo uze uzame ukuhla ngokukhawuleza njengoko kunokwenzeka. Oku kuya kunceda ukulungiselela izihlunu zengcinezelo enzulu.

Ukuphakama ngokuphanga

Ngoko, ukucinga ukuba yiyiphi i-pullups kunye nokuqonda ubuchule babo, unokwazi ukunqoba ukuzilolonga kwi-crossbar. Eyokuqala kubo kukukhutshwa kwe-upsurge-coup. Lo mzekelo weklastiki owenza ulungelelaniso kunye namandla omzimba. Phakathi kwezigymnasts kunye nesitalato-wallwaters, i-upsurge ithathwa ngokuba yinto elula, ukuvumela ukuba ube kwibar. Kodwa abantu abaqhelekileyo lo msebenzi uvame ukubangela ubunzima obuninzi. Kule minyaka, yayifanele isimo esingafanelekanga "sesalathisi sokuqeqesha umzimba." Ngako oko, isetyenziswe njengomgangatho osemgangathweni womkhosi kwaye xa ungena kwizakhiwo ezahlukeneyo zamandla.

Amaqela e-Muscular Target

Ukongeza kwi-musculature ebandakanyekayo kwi-pull-ups, xa wenza isiphakamiso ngokubhikisha, kukho iqela elikhulu elinamahlunu njengesicindezelo esiswini. Inceda ukuphakamisa nokuphosa imilenze yakho.

Ukongeza, ukuqeqeshwa okufanayo kwinqanaba le-crossbar likuvumela ukuba uhlakulele ukulungelelaniswa kwezithuthi kwaye ufunde ukulawula ngokupheleleyo umzimba wakho. Ukongezelela, zinceda gqitha kwi-device vestibular.

Ukungqinelana

Njengomthetho, loo mvavanyo iya kuthathwa ngabantu abaye bafunda ukuzikhupha, bayazi iimpawu zomzimba wabo namakhono abo. Ngezivakala, i-upsurge ingaphumeleli. Nangona kunjalo, xa kunjalo, kufuneka uhlawule ingqalelo kwiingqinisiso. Ngoko, eyona nto iphambili:

1. Ukulimala kwamalungu, oku: i-elbow, iigxathu kunye nesandla.

2. Intloko, nayiphi na isifo sekhanda kunye neengxaki zengcinezelo.

3. Ulungelelwaniso olunxulumene nokuhamba.

Ukukrazula okulula kunokuphikisana okunye kuphela - iingxaki ngamalungu. Ukubuyiselwa ngokubambisana akukona ukuqeqeshwa kwamandla amaninzi, njengento ye-gymnastic, kwaye le yindlela ehluke ngokupheleleyo yengozi.

Abo bangenako ukutsala ubuncinane amahlanu, musa ukuzama ukukhupha ukukhupha. Umgijimi ongenako ukumbamba kwi-crossbar kwaye awele. Ngokuqinisekileyo, unokuzikhusela ngeendlela zokukhusela, kodwa akunakuncedo ukuba awukwazi ukuba uzenze njani. Ukukhupha kweli phepha li-alphabet, ngaphandle kokuqonda ukuba awukwazi ukuqala ukwenza amagama.

Inkqubo yokusebenza

Ngaphambi kokuba uphucule ekubuyiseni kunye nokukhupha, kufuneka ufunde kungekuphela nje ukuzikhupha, kodwa ukuphakamisa imilenze eqondileyo, kunye nokuphakamileyo, ngcono. Ukuba ulawula ukwenza loo nto kunye nezinye izinto ezingaphezu kwama-5-10 amaxesha, unako amandla okwaneleyo okwenyukayo.

Ngoko, makhe sihlalutye ubugcisa kwiindawo ezithile:

1. Okokuqala udinga ukuthatha ibha uze uxhomeke. Ukutyelela kwi-crossbar akufanele kube kude kakhulu, njengokuba uthabatha amandla amaninzi. I-Hvat ingaba yinto eyahlukileyo, kodwa i-classic ibonene ngqo, ebanzi okanye ephakathi. Ekubeni kule meko, ukupompa umqolo akuwona umsebenzi obalulekileyo, isithupha sisuka kwelinye icala ngokumalunga neminye iminwe (leyo ebizwa ngokuba ifoloki). Le nto icebise ngakumbi kwinqanaba lokujonga ukhuseleko.

2. Ngoku kufuneka udityanise kwaye uphakamise imilenze yakho ngaphezu kwinqanaba le-bar engqamlekileyo, uzama ukuwaphonsa kuwo. Inertia yomzimba iwanele ukuba imilenze iwele i-crossbar. Ngexesha apho ubunzima bemilenze bugqithisa, kwaye bayidonsa umzimba, ukuqhuma kwenzeka.

3. Kwinqanaba lokugqibela, umdlali uthatha indawo ecaleni kwinqanaba, kwaye i-crossbar iphezulu kwibhande. Esi sikhundla sibizwa ngokuba ugxininiso kwi-crossbar.

Utshintsho

Abadlali abafumana amava bahlula usebenziso ngezigaba ezimbini. Okokuqala bayakhwela kwi-crossbar, baze baphakamise imilenze yabo, okanye vice versa - baphakamisa imilenze yabo, baze bazikhuphe baze baphenduke. Le ntsebenzo ibonakala iyamangalisa, kodwa iyatholakala emva kokuqeqesha ixesha elide. Kulula kakhulu ukwenza izigaba ezimbini ngelo xesha.

Kukho neendlela ezilula zokusebenza, umahluko okhoyo kwi-swing yokuqala ukwenzela ukwandisa amandla e-inertia. Le ndlela ithatyathwa njengento engalungile, ngoko kulungele ukuyiyeka ngokukhawuleza.

Enye inguqu nzima ibizwa ngokuthi "isithoba", okanye "intsiba". Umgca wecala kukuba umgijimi akafanelekanga ukugqithisa ibha engqamlekileyo, kodwa akwenze ngaphandle kokuthinta isisu sakhe. Kuvela ukuba izandla - le nto yodwa inxalenye yomzimba, ekule meko idibaniselwano nebhar. Lo msebenzi unzima kakhulu kunokuba uguqulelo lwenkcazo, ngoko phambi kokuba uqale, kufuneka usebenze ngokuphakamisa okulula kunye nokukhupha.

Ukunxibelelana

Mhlawumbi kuzwakala kungaqhelekanga, kodwa ukunyuka okulungileyo kunye nokukhangela kufuneka usebenze ngokulula. Kuthe malunga nemithwathwa, leyo, xa ityelwe ngokwaneleyo, ayiyi kukuvumela ukuba uphakamise imilenze. Baza kugoba ngokungahambiyo. Oku akugcini nje ukucutha iso, kodwa kusithintela ukuba sibe nefuthe elifanelekileyo lokuphanga. Zama, ukuma emgangathweni, ufike kwiintendelezo ukuya emanzini ngemilenze eqondileyo nasemva. Ukuba ayisebenzi, qwa lasela ukunweba.

Qalisa kwi-crossbar

Ngoku ukuba uyazi ukuba ungenza njani upsurge, siya kuthetha kancinci malunga nokwenza inkqubo yoqeqesho. Kukho iindlela ezahlukeneyo zokuqeqesha, ezenziwe ngokuxhomekeke kwinjongo yomdlali. Ukuphakama ekuqeqesheni akufaneki kusetyenziswe. Njengoko sele kuthethwe ngaye, kubonisa ngakumbi amandla kunye nokulungelelana kunendlela yokuqeqesha. Ngoko uphuculo luyenziwa ngaphambi kokunikezela imigangatho, okanye utshintsho. Kodwa ukukrazula nokuphakamisa imilenze kwi-press-imilinganiselo ejwayelekile eyenziwa ngokubanzi. Umzekelo, cinga enye yeenkqubo eziqhelekileyo zokuqeqesha kwi-bar.

NgoMvulo:

1. Ukukhupha intambo ebanzi.

2. Ukukhupha intambo ephakathi (isundu kude nawe).

3. Ukuphakamisa imilenze ngokufanelekileyo.

Lwe sibini:

1. Ukukhupha intambo ebanzi entloko.

2. Ukukhupha intambo ephakathi (isundu kuwe).

3. Ukuphakamisa imilenze ngokufanelekileyo.

NgoLwesithathu luphuma usuku, uLwesine uphinda ngoMvulo, noLwesihlanu uphinda kwakhona ngoLwesibili. NgoMgqibelo nangeCawa - ukuphumla. Kufuneka udibanise amaxesha ambalwa ngaphantsi kweendlela zakho eziphezulu kunye nezi-4. Kuyafana kunye nokuphakanyiswa kweenyawo, kuphela kuphela onokuqala ngeendlela ezimbini.

Xa le nkqubo kwi-crossbar inikezelwa lula, unokongeza kuyo ukuphakanyiswa. Kungcono ukwenza lo msebenzi ekuqaleni kwexesha lokufunda, xa izandla zizele amandla. Emva koko umngcipheko wokuphazamiseka awuncinci.

Isiphelo

Namhlanje sifunde ukuba zeziphi iindlela ezilula kwi-crossbar. Njengoko usenokuba uqaphele, kwanokuba utshintsho kunye nokuhla kwezinto eziyaziwa ngabantu bonke ukususela ebuntwaneni banamaqela amaninzi kunye nobuqhetseba. Nangona kunjalo, akunzima ukuqonda ubuchule balezi zifundo. Ukuzikhupha, unako ukugcina umzimba wakho uqhawule kwaye uzive njengomntu onempilo. Ngoko ke, wonke umntu ohloniphayo kufuneka athile angene kwi-crossbar.