Okuqukethwe
Ukudonsa kwe-Australian kuyindlela elula yokudonsa i-barbell yakudala. Lo msebenzi ulungele abesilisa nabesifazane banoma yiliphi izinga lokufaneleka.
Ama-pull-ups ase-Australia ayaziwa nangokuthi i-horizontal grip, i-low bar, i-barbell, i-barbell, i-hanging, noma i-pull-ups evundlile.
Lokhu akuyona into ethandwa kakhulu, kodwa ukuzivocavoca okulula futhi okuphumelelayo kakhulu ngemuva. Ilungele abesilisa nabesifazane bawo wonke amazinga okuqina.
Ukudonsa kwe-Australia kwenziwa kanjani
Umzimba ubekwe endaweni ukuze ibha yokudonsa ibe sezingeni lesifuba. Izinyawo kufanele zibekwe phezu kwe-pancake yebha elele phansi. Uma ingekho i-pancake, izinyawo zibekwe phansi ngokugcizelela esithendeni, amadolo aguqe kancane.
Ngemuva kwalokho basebenza ngokuya nge-algorithm elandelayo:
- Yenza ukulenga ku-crossbar ngokubamba okuqondile okubanzi kancane kunamahlombe.
- Thatha isinyathelo noma ezimbili phambili bese uphumuza umzimba.
- Ngokuphefumulelwa, donsela umzimba phezulu ku-crossbar ngenxa yokushuba kwemisipha yangemuva.
- Ngaphambi kokufika ku-3-5 cm emgqeni webha, banciphisa amahlombe futhi babambe umoya wabo imizuzwana embalwa.
- Lapho kukhishwa umoya, i-latissimus dorsi iyacindezelwa futhi yehliswe kahle, ivimbele umzimba ukuthi ungantengantengi.
Ngenguqulo engasindi yokuzivocavoca, kuvunyelwe ukugoba amadolo akho nge-engeli elungile. Lesi simo sithuthukisa amandla futhi sikhulise ukuzinza.
Abaphakamisi abanolwazi benza i-Australian one-arm pull-up.
- Isitho esingaphezulu samahhala sicindezelwa eceleni, futhi esisebenzayo sishintshelwa phakathi nomzimba sisuka endaweni eyisici sokubamba okuncane.
- Imilenze ivuleke kakhulu. Yonke imisipha yomzimba iyaqina futhi idonse isifuba ku-crossbar. Ukuphenduka okuncane komzimba ngale ndlela akunakugwenywa. I-torso akufanele ipheqe uye phambili, leli iphutha elidume kakhulu lalokhu kuhluka komsebenzi.
- Kumabha ahambisanayo, kulula ukwenza ama-pull-ups ase-Australia ngokubambelela okungathathi hlangothi. Lesi simo somzimba esikhaleni sinikeza umthwalo ezindololwaneni nasemahlombe.
- Lapho ibha iphansi, kufanele ufake umzamo owengeziwe. Uma abaphakamisi abanolwazi oluningi behlisa ibha, kubalulekile ukuqinisekisa ukuthi umzimba awuphumuli phansi endaweni ephansi kakhulu. Ibanga ukusuka emuva kuya phansi kufanele okungenani libe ngu-10 cm.
Lo msebenzi uzoba yisiqalo esihle kulabo abafuna ukufunda kamuva ukuthi bangazidonsa kanjani ngendlela yakudala kubha evundlile.
Izinzuzo nezingozi eziyinhloko zama-pull-ups ase-Australia
- Inzuzo enkulu yalo msebenzi ukuphepha. Ayinikezi noma yikuphi ukucindezeleka noma umthwalo we-axial emgogodleni. Umthwalo ku-cuff ye-rotator yehlombe iphansi ngo-50% kune-classic pull-ups (lokhu kuyisici esibalulekile kubantu abanesisindo somzimba esikhulu).
- Ngakolunye uhlangothi, le nqubo ayikuvumeli ukuthi upompe umhlane obanzi. Ngale njongo, udinga ibha yakudala enezingqimba. Ngokombono wamadoda afuna ukuthola imisipha enamandla, lokhu kungukususa. Futhi ngokombono wamantombazane alwela ukuhlala enomusa futhi ngesikhathi esifanayo imininingwane engenhla yemisipha yangemuva, lokhu kuhlanganisa.
Imiphi imisipha engena esenzweni
Uma ubeka izinyawo zakho phansi futhi ubambe phakathi okuqondile, umthwalo omkhulu uzobe uvuliwe:
- i-latissimus dorsi;
- ama-deltoid angemuva;
- ama-biceps;
- umphambili;
- isihlakala.
Ngesikhathi sokuzivocavoca, ingemuva lethanga, imisipha ye-gluteal, i-rectus abdominis kanye nama-extensors omgogodla nawo ayasebenza.
Okuhlukile kokudonsa kwendabuko kwase-Australia
Ngaphezu kokuhlukahluka kokuzivocavoca okuchazwe ngenhla, ezinye izinhlobo ezine zidumile phakathi kwabasubathi abaqalayo nabaphakathi:
- Emshinini wakwaSmith – Lona ukuhluka okulula. Imilenze iphumula ngokumelene nama-rack we-simulator, intamo igxilile ngokuqinile, ukuphakama kwe-crossbar kulula ukuyilungisa.
- Ukubamba okuguqukayo - Lezi zinhlobonhlobo zandisa umthwalo kuma-biceps futhi zidambise ukungezwani ngemuva. Ibanga phakathi kwentende yezandla ezibekwe ekubambeni okuphambene kufanele lihluke phakathi kuka-30-40 cm.
- Kumabha angalingani - Amabha mahle ngoba anikeza ukuphakama okunethezekile. Nokho, iminwe ingase ingakhululeki uma i-crossbar inobubanzi obukhulu kakhulu. Esimweni esinjalo, izintambo zamabhulashi zizosiza. Uma ubeka imilenze yakho esisekelweni, umzimba uzowela endizeni enezingqimba. Kusukela esidingweni sokugcina isimo esiqondile, umthwalo kuyo yonke imisipha uzokhula kakhulu: emuva, amahlombe, izingalo kanye nomgogodla.
- Emasongweni nasezihibeni - Lo msebenzi ufana ne-TRX pull-ups. Ngesikhathi sokukhishwa kwayo, ungakwazi ukuguqula izandla zakho nxazonke - isibonelo, qala ukusuka endaweni ehambisanayo futhi uqedele ukuphinyiselwa. Ukusebenza ngezindandatho kuqinisa imisipha yokusekela i-arch yejoyinti lehlombe. Ifaneleka kuphela kubasubathi abanolwazi ngenxa yobunzima bokubulawa kanye nengozi enkulu yokulimala.
Ukudonsa kwe-Australia kuwumsebenzi oguquguqukayo ongenziwa ekhaya.