Izinhlobo ukudonsa-ups kubha ahlukile ngokwanele. Uhlelo wokudonsa ups kubha

Donsa-ups kubha - omunye izivivinyo ezingabizi kakhulu, kodwa ngempumelelo ukusebenza isisindo ayo. Buciko wokudonsa ups, awukwazi kuphela qualitatively zifezeke imisipha, kodwa futhi yokwelula emgogodleni, okuyinto ebaluleke kakhulu, ikakhulukazi abadlali professional.

Zibandakanye wokudonsa ups kungaba kunoma iyiphi indawo lapho kukhona oluvundlile: ku lokudlala, endlini yakhe, ejimini, nge intshiseko ekhethekile ngisho kwi egatsheni lesihlahla esiseduze. Uma ngikhuluma iqiniso, ngikwandise kakhulu yemisipha yakho ingasetshenziswa hhayi wokudonsa ups. Kodwa ungakwazi ukugcizelela kahle ukukhululeka emuva izikhali, kanye ngcono ukusebenza ngamandla la amaqembu kwemisipha. Donsa-ups zihlukile. It izinhlobo wokudonsa ups kubha onqumayo ukuthi imisipha izosebenza ngokwezinga elikhulu. Zonke izinhlobo akhona wokudonsa ups ngendlela engafani, futhi ububanzi isango. Namuhla sizofunda kukhona izinhlobo wokudonsa ups kubha. Izithombe ngamunye wabo kuyosisiza kulokhu.

isango Isilinganiso phezulu

version Traditional, okuyinto ethandwa wasendaweni ejimini uthisha kanye American Special Forces. Umthwalo oyinhloko kulokhu uhlezi phezu imisipha emuva biceps.

ukusebenza nqubo kahle elula: ubambe ovundlile ibha isango, ilingana ububanzi kwamahlombe akhe. Hang, prognuv buthule emhlane nasemilenzeni sawela (lapho umzimba iyoba okuxekethile ngaphansi). Manje ungenza wokudonsa ups, ekunciphiseni namafosholo. Ngesikhathi iphuzu ekupheleni, ukuzama zithinta oluvundlile esifubeni engenhla. Ngesikhathi iphuzu aphansi, ukuze imisipha ngelulwa kangcono, kudingeka qondanisa ngokugcwele ingalo.

Isilinganiso ukubamba phansi

bacabangisise Lower kubha kuhlale kulula futhi le ndlela ekufakazisa. Kulula langaphambilini, njengoba ilayisha kudingekile okwengeziwe biceps yakho, futhi bakwazi kangcono ukubhekana kangcono nale nkinga ngaphandle emuva, ikakhulukazi Wabasaqalayo.

Kuheleza senziwa obubanzi kuyafana okokugcina, kodwa manje izandla zakhe abaphendukela izintende emzimbeni. Buciko wokudonsa ups, kumele zithobele imigomo efanayo, kuphela manje ekuqaleni ukunyakaza udinga ukuthatha emahlombe emuva phansi. Khona-ke ibhodi lemisindo ahlale kulo lonke ukunyakaza perpendicular phansi.

isango Wide nesifuba

Imihlobo ehlukeneko wokudonsa ups kubha abe kunemiphumela ehlukile ezinganeni nemisipha yethu. Lokhu kukhetha ewusizo kakhulu. Kodwa, njengoba kuvamile, okungcono kunikezwa kuphela ngokusebenza kanzima. Kufana version eyinkimbinkimbi kakhulu wokudonsa ups, okuyinto Wabasaqalayo futhi zonke kubangela ukwethuka. Ngaphezu kwalokho, ngisho phakathi Ezivamile ukuzivocavoca kungukuthi njalo sahlangana nomuntu owavele uyayazi indlela yokukhulula ijahe ukubamba wonke kahle. Kulokhu, imisipha eziningana amaphiko siqalile ukusebenza: abhanqiwe round, trapezoid futhi lats.

Ukuthatha ku bar phezulu kuyadingeka, isango, nobubanzi okungenani zilingana ngokwanele ukuba ebhentshini cindezela ibha kubekwa. Kuvele caveat obalulekile - isithupha kufanele aguqe ibha ovundlile phezulu, kanye nazo zonke ezinye iminwe. Lokhu iqhinga kancane evumela izinga ephakeme yokwelula imisipha umgogodla. Ngaphandle zingaphazamisi biceps, ngivuka ngezithukuthuku Imininingwane izindwani kudingeka some kuze kube esifubeni ithinta phezulu oluvundlile. Lapho lesi simo selisondele, kubalulekile ukuze agobe emumva. Kahle kahle, phezulu udinga ulinde imizuzwana embalwa.

isango Wide ngemuva ekhanda

Eqhubeka izinhlobo wokudonsa ups kubha, ayeke ifomu ethandwa, kodwa ngempela kuhlasimulise - ububanzi isango wokudonsa ups ngoba ikhanda lakho. Ukungabikho ukuhamba emalungeni ehlombe, kanye, uma engafanele ukwenziwa, ungathla walimala.

Kule ndlela, donsa-ups ezihilela imisipha efanayo njengoba wangaphambilini, kodwa ngokucophelela saveza le latissimus dorsi. Ububanzi isango futhi alihlukile. Welulekela, kulesi simo-ke akudingekile ukuba ugobise bezinhlamvu enesivumelwano izinyawo kufanele ukudala umugqa oqondile. Izindololwane kulo lonke ukunyakaza kufanele iqondiswe ngqo phansi, hhayi emuva. Ngesikhathi phezulu isiphundu nabo bar. Ngaphambi ungenza motion amplitude ngokugcwele kungenzeka ukuba zenzeke isikhathi esithile. Lokhu kuvamile futhi ngisho okuhle, ngoba phakathi nalesi sikhathi, uyofunda amasu efanele. Uma ngokungazelelwe ngesikhathi wokudonsa ups uyozizwa ubuhlungu emahlombe noma emuva, ukumisa umsebenzi ngokushesha futhi ngobumnene wehlise ngokwakho kuya indawo yokuqala!

isango Esincane phezulu

Sekuyisikhathi cabangela izinhlobo wokudonsa ups kubha nge isango lincane. Ake uqale nge kuheleza kuvela "phezulu". Lokhu kukhetha awunankinga kubantu abaphethwe singenele ukuhamba carpal amalunga omzimba. Esebenza kahle engxenyeni engezansi obanzi, jagged futhi ngandlela-thile imisipha ehlombe.

Ukuze uthathe kubha kufanele kube isango Ubuningi bamahora ewumngcingo (kuhle cishe ethinta inhliziyo). Wavuma ngemuva udinga ukwenza silingo-up, uzama uthinte phansi amabele projectile.

Nciphisa ukubamba phansi

Lokhu samuntu ngokuvamile usebenza alternative engasindi zangaphambilini noma okubanzi ukunweba downwardly emuva imisipha. Ngaphezu kwalokho phansi okubanzi, umthwalo futhi etholwe biceps.

Njengezinye okokugcina, le projectile sithathwa isango eliwumngcingo, kodwa manje izandla zakhe abaphendukela kuye. Ulenga phezu izandla ngqo, kudingeka sigobe emuva sakho bese ubuka ngqo phezu umshanelo. Phakathi nalesi silingo ukugxila eliphezulu kakhulu kanye nokwehla ukuthunjwa izindwani ehlombe emuva. Esondela phezulu iphuzu, zama kakhudlwana ukuze agobe emuva uthinte ibha evundla kabili Ezansi esifubeni.

isango Ngiphakathi nendawo kanye oluvundlile

Imihlobo zasendulo wokudonsa ups kubha ovundlile, udlulela olucacile. Lo mbono ikuvumela ukusebenza ngokusebenzisa engxenyeni engezansi ezibanzi, jagged futhi ingxenye imisipha ehlombe.

Ukuze uthathe kubha ezidingekayo ukuze kwaba isibhakela phambi kwenye. Welulekela, udinga ngenkuthalo flex emhlane bese uzama ukuba uthinte phansi ibha ovundlile kwemisipha pectoral. Ngesikhathi okhakhayini lufakwa kude ibha ovundlile. Ngaso sonke isikhathi uma ukuphinda nganeno kimi. Futhi zonke indlela entsha eshintsha indawo isandla. Uma kungenzeka, zingase elengiswa ovundlile ibha isibambo V emise, okuvumela ukuba enze umsebenzi ngokunethezeka.

Kwengxenye ukudonsa kuheleza aphansi

Ukuzivocavoca kuhloswe esezingeni kwenaba bicep. Isebenzisa isimiso ukucindezeleka okuhlushwa. Sibambe umshayo ophakathi nendawo isango reverse kufanele some ncamashi nengxenye (uma engela kwesokudla phakathi ingalo kanye ibhodi lemisindo). Lokhu kuyoba isikhundla ukuqala. Ukulungisa izindlu endaweni mpo isikhundla isidingo some up, sizama ukusiza umngane collarbones oluvundlile. amplitude amancane, kanye ukungabi khona ukungezwani amaphuzu futhi lonke biceps ukufeza umthwalo esiphezulu.

Uhlelo ukuqeqeshwa

Ngemva kokuxoxa izinhlobo wokudonsa ups kubha futhi iqembu imisipha abathintekayo nabo, sixoxa kancane mayelana iprogramme futhi likuvumela impumelelo. Ngaphambi transgress ukuqeqeshwa, udinga ukucacisa esiphezulu yakho e ngandlela-thile wokudonsa ups. Khona-ke udinga ukubona kungokwakho nguliphi licembu, futhi ukwenza iqoqo elithile okungenani izikhathi ezimbili ngesonto. Ngemva kwenyanga, udinga kabusha ukuhlola amakhono abo esimweni yisikhuthazo inzuzo ukuya ezingeni elilandelayo yinkimbinkimbi.

Isigaba sokuqala: umzamo engcono - izikhathi 1-2

Labo abantu abangamaHimba kulesi sigaba, ayinamandla ngoba isisindo sazo. Ngakho-ke, kumelwe uqale ngengxenye lesilinganiselwa wokudonsa ups. Lokhu kusho ukuthi kudingeka ukugibela ngezinyawo zakhe, nokuma ebhentshini, futhi kwehlisa ngaphansi isisindo ayo. Esokuqala amasonto amabili ukwenza 3 amasethi 5 ezinikezwa, ina imizuzwana 5-6. Ngaphezu kwalokho kungenzeka ukwandisa ukwehlisa imizuzwana 8-10, futhi inani izindlela ukunciphisa ezimbili.

Eyesibili isigaba: umzamo engcono - izikhathi 2-4

Labo abangabakaKristu leli qembu, kutuswa ukwenza amasethi okuningi nge-rep ambalwa. Kulokhu, wokudonsa ups lokuqala kufanele Bat umfutho esiphezulu. It ivumela ukulayisha inani elikhulu imisipha zemicu uthuthukise ukukhulumisana kwamanyuroni. Esokuqala amasonto amabili: 8 amasethi 50% of the imizamo engcono 60-90 imizuzwana lokuphumula phakathi amasethi. Lonke isikhathi: 8 amasethi inombolo imizamo engcono, ne isikhawu efanayo ngaphambi.

Isigaba sesithathu: umzamo engcono - izikhathi 5-7

Abantu ngubani awela kulesi sigaba, uqine ngokwanele, kodwa hhayi eziqinile. Ngakho abantu okudingeka ukwenze ezinikezwa ngaphezulu, singabali lishona. Ungakwazi uphumule ngendlela othanda ngayo, inqobo nje uma isethi ngayinye kukhanywe inani eliphezulu lwezinqubo wokudonsa ups. 3-4 amasethi kuyoba okwanele.

Isigaba sesine: umzamo engcono - izikhathi 8-12

Uma awela kulesi sigaba, ngakho-ke engahlula isisindo sayo. Sebenzisa Amazing yakho izinsimbi. Kufanele kube kufika ku-10% isisindo sakho. Lokhu umthwalo kuyonciphisa inani ezinikezwa 3-4.

isiphetho

Ngakho, namuhla, esixoxe imininingwane eyanele iphakama kubha, izinhlobo bacabangisise futhi umsebenzi okubhekiswe amaqembu kwemisipha. Lena elula Uma unganakile, ekusebenziseni kuhilela okuningi umehluko wemisindo nemiqondo yamagama, ukungazi ezingasetshenziswa ujike ukuzivocavoca Saze sadlala ngesikhathi. Uma ufuna ukugcina umzimba wakho isesimweni, kodwa awukwazi ngokuyinhloko ukubhekana, khetha umsebenzi enemisebenzi efana wokudonsa ups kubha ovundlile (3 izinhlobo okungenhla - amanani elanele). Futhi uma ungeza e uhlelo pushup Amazing kusuka phansi futhi ofaka, bese umzimba wakho uyohlale izinzwane zethu. Kodwa ungakhohlwa mayelana ngokuqapha ngesikhathi uzivocavoca!