Donsa-i-UPS: ungakufunda kanjani ukuthola kusuka ekuqaleni, izivivinyo, namathiphu (izithombe)

Ukudonsa kungenye yezivivinyo ezisemqoka ezinesisindo sakho, okubalulekile ukukwenza ukuthuthukisa imisipha yomzimba ongaphezulu. Amandla okubamba wukuhlola okuhle kokuqeqeshwa komzimba wakho namandla.

Kulesi sihloko sizocubungula umbuzo obalulekile: ukuthi ungafunda kanjani ukuthola i-zero kubha nabesilisa nabesifazane, futhi sizohlola izindaba zobuchwepheshe ezenza ukudonsa-i-UPS namathiphu awusizo wokuthi ungafunda kanjani ukubamba.

Kungani udinga ukufunda ukudonsa?

Ukufunda ukuthi ungabamba kanjani kubha futhi wonke umuntu angakwazi, noma ngabe isipiliyoni esiphumelelayo sokudonsa-i-UPS esikhathini esedlule. Lokhu kuvivinya umzimba kusiza ukusebenza ngasikhathi sinye yonke imisipha esezingalweni nasesifubeni: imisipha yesifuba, imisipha yangemuva, amahlombe, ama-biceps nama-triceps. Ngasikhathi sinye ukwenza i-pull-UPS uzodinga kuphela ibha evundlile, okulula ukuyifaka ekhaya noma ebaleni lokudlala. Ukudonsa kubhekwa okuphumelela kakhulu ukuzivocavoca umzimba ngokunciphisa imisipha yezingalo nasemhlane.

Izinzuzo zokudonsa-i-UPS:

• Ukudonsa kubha kukhulisa imisipha emzimbeni wakho ongenhla bese kwakheka ukukhululeka okuhle kwemisipha yezingalo, amahlombe, isifuba kanye nomhlane.
• Ukudonsa okujwayelekile-i-UPS kusiza ukuqinisa amalunga nemisipha.
• Ama-pullups angenziwa ekhaya noma emgwaqweni, udinga kuphela ibha evundlile noma ugongolo.
• Ukudonsa-i-UPS kuqinisa imisipha ye-corset futhi kusize ukuxhasa umgogodla esimweni esinempilo nesisebenzayo.
• Amandla okubamba ibha ukukhombisa okuhle kwamandla nokukhuthazela kwakho.
• Uma ufunda ukubamba ibha, uzothola kulula ukufunda izivivinyo ezinjenge-handstand, nokuzivocavoca emabhaweni nasezindandeni ezifanayo.

Abaningi bayazibuza ukuthi ungasheshe ufunde kanjani ukubamba kusuka ekuqaleni? Konke kuncike ekuzilungiseleleni nasekuqeqeshweni komzimba. Uma phambilini ubukwazi ukubamba, lapho-ke umzimba wakho uzoba lula kakhulu "ukukhumbula" umthwalo kunokufunda ikhono elisha kusuka ekuqaleni. Imvamisa kwanele ukuba amasonto ama-3-5 aqale ukubamba ibha okungenani amahlandla ambalwa. Uma ungakaze udonse phambilini, ukuze ufunde ukuthi lo msebenzi ungaba kanjani amasonto ayisithupha kuya kwayi-6.

Yini engavimbela ukudonsa-i-UPS:

• Isisindo eseqile nesisindo somzimba esiphezulu
• Imisipha engakhuli kahle yomzimba ongaphezulu
• Ukushoda komkhuba wokudonsa-i-UPS esikhathini esedlule
• Imishini engaqediwe
• Zama ukwenza i-UPS yokudonsa ngaphandle komsebenzi wokulungiselela
• Ukuqeqeshwa okuntekenteke kokusebenza
• Ukungazi ngokuletha ukuzivocavoca ukudonsa-i-UPS

Ukuze ufunde ukuthi ungathola kanjani kusuka ekuqaleni, kufanele ungalungiseleli nje kuphela amaqembu akho amakhulu emisipha, kodwa futhi nemisipha yokuzinzisa, amalunga nemisipha. Noma ngabe unamandla anele wokusebenzisa induku yokudonsela emuva noma ukuphakamisa ama-dumbbell ngesisindo esiningi, hhayi iqiniso lokuthi uzokwazi ukukubamba. Kungakho kunganele ukupompa amaqembu amakhulu emisipha abandakanyeka ku-pull-UPS (izingalo ne-latissimus dorsi). Uzodinga ukulungisa umzimba wakho ngokugcwele okwe-pull-UPS ngokuvivinya umzimba okuholayo - kuzoxoxwa ngakho ngezansi.

Ukungafani ukwenza i-pull-UPS:

• I-Scoliosis
• Ama-discs we-Herniated
• I-Osteochondrosis
• Ukuvikelwa komgogodla
• I-osteoarthritis

Kwezinye izimo, ukudonsa okujwayelekile-i-UPS noma ngisho nokulenga nje kubha kusiza ukuqeda izifo zomgogodla. Kepha uma wena kakade unezinkinga emuva, ukuthi ngaphambi kokuqala ukubamba, qiniseka ukuthi ubonane nodokotela wakho. Ukuzivocavoca kubha evundlile kungakhuphula izifo ezikhona zomgogodla.

Bona futhi:

• Amateki aphezulu kakhulu angama-20 amadoda afanelekile
• Izicathulo eziphezulu ezingama-20 zabesifazane zokuqina

Izinhlobo zokudonsa-UPS

Ukudonsa-i-UPS kuza ngezinhlobo eziningana ngokuya ngezandla zokubamba:

• Ukubamba okuqondile. Kulokhu, izintende zibhekene nohlangothi oluhlukile kusuka kuwe. Lokhu kubanjwa kubhekwa njengokuthandwa kakhulu, lapho kuthwalwa umthwalo omkhulu kuya kwimisipha ye-latissimus dorsi namahlombe.
• Ukubamba okuguqukayo. Kulokhu isandla nesihlakala ukukubuka. Lokhu kubamba ukubamba kube lula, ngoba umthwalo omningi uthatha ama-biceps, asiza ukudonsela umzimba kubha.
• Ukubamba okuxubile. Kulokhu, isandla esisodwa siphethe ibha siqonde ngqo kanti esinye sibambe ngokuhlehla. Ukuqina okunjalo kungenziwa uma usukwazi ukubamba futhi bobabili bafuna ukwehlukanisa umthwalo emisipheni. Qiniseka ukuthi ushintsha izandla ukwenza i-pull-UPS enjalo.
• Ukubamba okungathathi hlangothi. Kulokhu, izintende zezandla zibhekene. Ukudonsa ngokubamba okungathathi hlangothi kunika ingcindezi enamakhasi engxenyeni engezansi yemisipha ebanzi.

Isikhathi sokuqala esingenzeka sokubamba ukubambelela emuva kuphela, uma kunikezwa kuwe kulula. Kepha kancane kancane zama ukuqonda ukudonsa-i-UPS nokudlulisela phambili nokubuyisa emuva ekutadisheni kwamaqembu emisipha ephezulu.

Ngokuya ngesikhundla sesandla sokudonsa i-UPS yile:

• Ngokubamba okuncane: umthwalo omkhulu onawo (inketho elula yokudonsa-i-UPS).
• Ngokubamba okubanzi: umthwalo omkhulu ku-latissimus dorsi (okuhlukile okunzima kakhulu kwe-pull-UPS). Ungahlanganisi ukubamba okubanzi nokuhlehlisa ngasikhathi sinye, kungalimaza izintambo.
• Ngokubamba okudala (ububanzi behlombe): umthwalo usatshalaliswa ngokulingana, ngakho-ke yi-pull-UPS ekhethwa kakhulu.

Izinhlobo ezahlukahlukene zokubamba nokubekwa kwezandla zikuvumela ukuthi usebenze wonke amaqembu emisipha yomzimba ongaphezulu, usebenzisa empeleni ukuzivocavoca okufanayo okunesisindo somzimba - ukudonsa. Ukufunda ukubamba, ungathuthukisa umzimba wakho ngaphandle kokusebenzisa izisindo nemishini yamahhala. Ungawenza ube nzima lo msebenzi: mane nje udonse ngesandla esisodwa noma usebenzise izinsimbi zamasondo (ibhande lobhaka).

Ungayibamba kanjani ibha

Ngaphambi kokuqhubeka nohlelo oluningiliziwe, ukuthi ungafunda kanjani ukuhlangabezana nabesilisa nabesifazane abanguziro, ake sigxile koku inqubo efanele yokudonsa-i-UPS.

Ngakho-ke, nge-pull-UPS yakudala, setha izandla kububanzi behlombe lebha noma banzi kancane kunamahlombe. Ama-blade ahlanganiswa, umzimba uqonde ngokuphelele, isisu sifakwe phezulu, amahlombe aphansi, intamo ayicindezelwe emahlombe, iminwe imboza ngokuqinile isibhamu. Ku-inhale, donsela umzimba wakho kancane phezulu, isilevu kumele sibe ngaphezu kwephika eliwela. Bamba izingxenyana zamasekhondi bese ku-exhale wehlise umzimba wakho endaweni yokuqala.

Ukudonsa kuhamba kancane kuzo zonke izigaba zokunyakaza: ekukhuphukeni nasekukwehleni. Kufanele uzwe ukungezwani okuphezulu kwemisipha yezingalo nasemhlane, ungenzi ukunyakaza okungadingekile, uzama ukwenza lula inkinga yami. Ngokuya ngokusebenza kwemisipha kungcono ukwenza ukuqina okukodwa kwezobuchwepheshe kune-netenrich emihlanu. Ungazama ukuthola noma yiluphi uhlobo lokubamba, ukuqala, ukhethe inketho elula kakhulu kuwe.

Qiniseka ukuthi ulandela ukuphefumula okulungile ngesikhathi sokudonswa-i-UPS, ngaphandle kwalokho imisipha yakho ngeke ithole umoya-mpilo owenele, ngakho-ke amandla nokuqina kwayo kuzoncipha. Hlanganisa ngokujulile ngamakhala akho emandleni (ngokuphakamisa isifuba emugqeni) futhi uphume ngomlomo wakho ukuze uziphumulele (ngokunethezeka kwezandla nokunciphisa umzimba).

Okungafanele ukwenze ngenkathi wenza i-pull-UPS:

• Idwala nomzimba we-isviati
• Ukwenza amajezi nokunyakaza okungazelelwe
• Ukugoba emuva ongezansi ukugoba noma ukugoba emuva
• Bamba umoya
• Phusha ikhanda lakhe bese uqinisa intamo

Imiyalo yesinyathelo ngesinyathelo yokuthi ungafunda kanjani ukuthola kusuka kuziro

Ukuze ufunde ukuthi ungathola kanjani kusuka ekuqaleni, udinga ukwenza izivivinyo zokuhola eziningi ezizolungiselela umzimba wakho umthwalo. Ngokuzijwayeza ukuzivocavoca njalo, uzokwazi ukuqonda ukudonsa-i-UPS kubha, ngisho ukube abenzanga ngaphambili, futhi ngisho uma ungakholelwa kubo uqobo. Lezi zivivinyo zifanelekile kwabesilisa nabesifazane, izinga lomthwalo lilawulwa ngokuzimela. Ukuzivocavoca umzimba kuzokusiza uqinise hhayi imisipha kuphela kepha nemisipha namalunga.

Siyabonga ngesiteshi se-youtube se-gifs:OfficialBarstarzz, Abnormal_Beings, Colin DeWaay, Xenios Charalambous, Matt Cama 2.

1. Ukuzivocavoca okunesisindo esengeziwe semisipha

Ukuzivocavoca ngesisindo esengeziwe kuzokusiza ukuqinisa i-latissimus dorsi nama-biceps, abandakanyeka ku-pull-UPS. Esikhundleni se-barbell ungasebenzisa ama-dumbbells. Yenza umsebenzi ngamunye ngendlela ye-3-4 ye-8-10 reps. Phakathi kwamaqoqo kuphumula imizuzwana engama-30-60. Khetha isisindo sokuthi ukuvivinya kokugcina kule ndlela kwenziwe ngomzamo omkhulu.

Faka induku emthambekeni:

Faka ama-dumbbells emthambekeni:

Ibhande lokuma eliqondile:

Ukuvinjelwa okuvundlile okhalweni:

Uma ungenakho ukufinyelela kokusebenzisa imishini yokuzivocavoca kanye nezisindo zamahhala, khona-ke ukulungiselela i-pull-UPS kungaqala ngokushesha ukuzivocavoca kubha evundlile, ethulwe ngezansi.

2. Ama-pullups ase-Australia

Ukudonsa kwe-Australia ukuvivinya umzimba okuzokusiza ufunde ukuthi ungathola kanjani uziro. Ukuyisebenzisa uzodinga ibha evundlile ephansi, cishe ileveli okhalweni (ehholo ungasebenzisa intamo ku-simulator Smith). Uyacelwa ukuthi uqaphele ukuthi ngesikhathi sokudonswa kwe-UPS yase-Australia umzimba wakho kufanele uhlale uqonde kusuka ezithendeni kuye emahlombe. Awukwazi ukugoba nokugoba, umzimba wonke unzima futhi ulungile.

Inzuzo ebaluleke kunazo zonke i-Australian pullups ezoba yiyo kungenzeka ngokuphelele kuwo wonke umuntu, ngoba ubunzima bayo bunqunywa yi-angle yokuthambekela. Uyini umzimba wakho omile, kulula ukuzivocavoca umzimba. Ngakolunye uhlangothi, i-horizontalne ingumzimba, ngakho-ke kuzoba nzima kakhulu ukwenza ukudonsa kwe-Australia. Futhi, umthwalo uncike ekuphakameni kwe-crossbar - uma uphansi, kuba nzima ukubamba.

Uma wenza i-Australian pull-UPS kunconywa ukuthi ushintshe ukubamba: ukubambelela okubanzi, ukubambelela ebangeni lamahlombe, ukubambelela okuncane. Lokhu kuzokuvumela ukuthi usebenze ngempumelelo wonke amaqembu emisipha avela ezinhlangothini ezahlukene futhi uvumelane ne-pull-UPS. Ungenza ukuphindaphinda okungu-15-20 ngezinhlobo ezahlukene zokubamba.

3. Donsa izihibe

Uma ungenayo ibha yokwenza i-Australian-pull-UPS yase-Australia, noma ufuna okwengeziwe ulungele ukudonsa okudala kwe-UPS kubha, ungabamba amahinji. Ejimini imvamisa kukhona amadivayisi anjalo, kepha ekhaya kunenye indlela enhle kune I-TRX. Le simulator ethandwa kakhulu yokuqeqesha ukunciphisa umzimba nokuthuthuka kwawo wonke amaqembu emisipha. Usebenzisa i-TRX ungafunda ukudonsa-i-UPS ngokushesha okukhulu.

I-TRX: yini le + yokuzivocavoca + lapho ungathenga khona

4. Udonsa ngemilenze yakho

Okunye ukuzivocavoca okuholayo ukudonsa phezulu kubha ephansi ngosekelo phansi. Ukuzijwayeza ukuzivocavoca lokhu akudingeki ukuthi ube ne-crossbar ephansi, kungafakwa ngaphansi kwebhokisi elijwayelekile le-bar evundlile noma isihlalo futhi kusekelwe ngokuphelele yizinyawo zakhe. Kulula kakhulu kunamaphaphu avamile, kepha njengokuqeqesha imisipha kulungile.

5. Ukudonsa ngesihlalo

Ukwahluka okunzima ngokwengeziwe kokuvivinya okwedlule umdwebo wokudonsa esihlalweni ngonyawo olulodwa. Isikhathi sokuqala lapho ungathembela ngokuphelele emlenzeni owodwa esihlalweni, kodwa kancane kancane, zama ukugcina imisipha yakho yesisindo sezingalo nangemuva, unganciki kakhulu esihlalweni.

6. Vis kubha

Okunye ukuzivocavoca okulula kepha okusebenzayo okuzokusiza ufunde ukuthi ungathola kanjani uziro, i-vis kubha. Uma ungeke ukwazi ukunamathela kubha okungenani imizuzu engu-2-3, kuzoba nzima ukukuthola. Vis kubha ewusizo ekuqiniseni izihlakala, ukukhula kwemisipha yangemuva nokuqondiswa komgogodla. Futhi lo msebenzi uzosiza imisipha ukujwayela isisindo somzimba wakho.

Uyacelwa ukuthi uqaphele ukuthi lapho kulenga kubha amahlombe kufanele ehliswe, intamo iyanwetshwa futhi ayihlanganisiwe ehlombe lakhe. Umzimba kufanele uhlale ukhululekile, umgogodla uvulekile, isisu silingana. Ungenza lo msebenzi ngezindlela eziningi imizuzu engu-1-2.

7. Donsa-UPS ngamaluphu enjoloba

Uma uhla ngokuthula kubha imizuzu eminingana, khona-ke ungaqhubekela esigabeni esilandelayo - ukudonsa izihibe zenjoloba (i-expander). Omunye umkhawulo webhande lenjoloba unamathiselwe esiphambanweni nakwezinye izingidi zomlenze. I-expander izonakekela isisindo sakho futhi iqinise umzimba. Izihibe zenjoloba zingathengwa ku-Aliexpress, imininingwane ngokubhekisele entweni esengxenyeni yesibili ye-athikili. Ngendlela, lolu hlobo lwe-expander alufanelekile kuphela ukudonsa-i-UPS, kepha nokuzivocavoca okuningi kwamandla.

8. Donsa-UPS ngokugxuma

Okunye ukuzivocavoca okuholayo okuzokusiza ufunde ukuthi ungathola kanjani uziro, ukudonsa ngokugxuma. Uma ungakaze uqinise, kungenzeka kungenzeki, ngakho-ke qala kangcono ukuzijwayeza izivivinyo ezingenisiwe ezingenhla. Uma amandla emisipha yakho ekuvumela ukuthi wenze i-chin-UPS ngokugxuma, khona-ke lo msebenzi uzokulungiselela kahle ukudonsa okujwayelekile.

Ingqikithi yayo yile: ugxuma uphakame ngangokunokwenzeka ebha, uzibambe imizuzwana embalwa bese wehla kancane. Kungashiwo enye yezinketho ukudonsa okungalungile-i-UPS.

9. Negative donsa-UPS

Konke ukuzivocavoca kunezigaba ezimbili: okuhle (lapho kunokungezwani kwemisipha) nokungalungile (lapho kunokukhululeka kwemisipha). Uma ungakakwazi ukumelana zombili izigaba zokudonsa (okusho ukudonsa phezulu naphansi), yenza isigaba sesibili kuphela sokuzivocavoca, noma okuthiwa yi-negative chin-UPS.

Ngokudonsa okungalungile kwe-UPS udinga ukuhlala endaweni ngezingalo ezigoqiwe phezu kwebha (sengathi usuqinisile) usebenzisa isihlalo noma usebenzisa umlingani. Umsebenzi wakho ukuhlala esitezi isikhathi eside ngangokunokwenzeka bese wehla kancane kancane, imisipha ephezulu kakhulu yezingalo nangemuva. I-chin-UPS engeyinhle kungenye yokuzivocavoca okuhle okuzokusiza ufunde ukuthi ungathola kanjani uziro.

Inani lezimpinda ku- izivivinyo ezintathu zokugcina kuya ngekhono lakho. Isikhathi sokuqala, uzokwenza kuphela ama-3-5 reps kumasethi ama-2. Kepha ngesifundo ngasinye, udinga ukwandisa imiphumela. Lwela lezi zinombolo: 10-15 reps, 3-4 approach. Phakathi kwamaqoqo kuphumula imizuzu emi-2-3.

Isikimu sezifundo ku-pull-UPS yabaqalayo

Isikimu sokunikeza ukuthi ungafunda kanjani ukuthola zero kwabesilisa nabesifazane. Uhlelo lukhona futhi lulungele bonke abaqalayo, kepha ungaluvumelanisa namandla abo, unwebise kancane noma ufushanise uhlelo. Zijwayeze izikhathi ezingama-2-3 ngesonto. Ngaphambi kokwenza i-UPS yokudonsa uqinisekile ukufudumala futhi ekugcineni welule imisipha yangemuva, izandla, isifuba:

• Ukulungele ukufudumeza umzimba ngaphambi kokuzivocavoca
• Uqedile ukuzelula ngemuva kokuzivocavoca

Okungakuhle, qala ukuqeqeshwa ngokuzivocavoca umzimba emuva (induku yokugxila, ukuma okuqondile), kepha uma lokhu kungenakwenzeka, ungaqeqesha kuphela kubha. Uma inhloso yakho ukufunda ukudonsa kusuka ekuqaleni ngesikhathi esifushane, ungenza izikhathi ezi-5 ngeviki. Kepha akusekho, ngaphandle kwalokho imisipha ngeke ibe nesikhathi sokululama futhi inqubekela phambili ngeke.

Uhlelo olulandelayo ngolwabaqalayo. Uma usuvele ungumfundi onolwazi olunzulu bese uqala ngamaviki e-3-4. Ishadi likhombisa kuphela inani elilinganiselwe lokuphindaphinda, kungcono njalo ukugxila kumakhono akho omzimba. Qiniseka ukuthi ulandelela ukuthi zingaki izimpendulo nezindlela osuzenzile ukulandela inqubekela phambili yakho. Ukuphumula phakathi kwamasethi ungenza imizuzu engu-2-3, noma ukunciphisa ama-pullups nokunye ukuvivinya umzimba.

Isonto lokuqala:

• Ukudonsa ngemilenze yakho: Ama-5-8 reps, indlela ye-3-4

Isonto lesibili:

• Ukudonsa ngemilenze yakho: Ama-10-15 reps, indlela ye-3-4
• Vis kubha: Imizuzwana engama-30-60 kumasethi ama-2

Isonto lesithathu:

• I-UPS yokudonsa yase-Australia: Ama-5-8 reps, indlela ye-3-4
• Vis kubha: Imizuzwana engama-45-90 kumasethi ama-3

Isonto lesine:

• I-UPS yokudonsa yase-Australia: Ama-10-15 reps, indlela ye-3-4
• Vis kubha: Imizuzwana engama-90-120 kumasethi ama-3

Isonto lesihlanu:

• Ukudonsa isitulo (ukuncika ngomlenze owodwa): Ama-3-5 aphindaphindiwe amasethi ama-2-3
• I-UPS yokudonsa yase-Australia: Ama-10-15 reps, indlela ye-3-4
• Vis kubha: Imizuzwana engama-90-120 kumasethi ama-3

Isonto lesithupha:

• Ukudonsa izihibe zenjoloba: Ama-3-5 aphindaphindiwe amasethi ama-2-3
• Ukudonsa isitulo (ukuncika ngomlenze owodwa): Ama-5-7 aphindaphindiwe amasethi ama-2-3

Isonto lesikhombisa:

• Ukudonsa izihibe zenjoloba: Ama-5-7 aphindaphindiwe amasethi ama-2-3
• Ukudonsa isitulo (ukuncika ngomlenze owodwa): Ama-5-7 aphindaphindiwe amasethi ama-2-3

Isonto lesishiyagalombili:

• Ukudonsa okungalungile: Ama-3-5 aphindaphindiwe amasethi ama-2-3
• Ukudonsa izihibe zenjoloba: Ukuphindaphinda okungu-7-10 kumasethi ama-2-3

Isonto lesishiyagalolunye

• Ukudonsa ngokugxuma: Ama-3-5 aphindaphindiwe amasethi ama-2-3
• Ukudonsa izihibe zenjoloba: Ukuphindaphinda okungu-7-10 kumasethi ama-2-3

Isonto leshumi

• I-chin-UPS yakudala: Ukuphindaphinda okungu-2-3 amasethi ama-2-3
• Ukudonsa ngokugxuma: Ama-3-5 aphindaphindiwe amasethi ama-2-3

Ungasheshisa uhlelo lokuqeqesha, uma unemiphumela ethuthuka kakhulu kunaleyo eshiwo kusikimu. Noma ngakolunye uhlangothi, nciphisa inani lokukhuphuka kwenombolo yezimpinda, uma ungakwazanga ukufeza umphumela oyifunayo. Ungakhathazeki, kungekudala uzokwazi ukufinyelela umgomo!

Amathiphu wokudonsa-i-UPS kubha

1. Musa amajezi nokunyakaza okungazelelwe ngesikhathi sokudonsa-i-UPS. Ukuzivocavoca kufanele kwenziwe kuphela ngamandla emisipha, ungawenzi lula umsebenzi ngokwabo ngokugwedla nange-inertia.
2. Ungaphoqeleli amakilasi kubha, ikakhulukazi uma uzama ukufunda ukuthola uziro. Ukunyakaza okusheshayo okusheshayo nemithwalo eyeqile kungalimaza amalunga nemisipha. Zama njalo ukuthuthukisa ikhwalithi yokuzivocavoca umzimba, hhayi ukwandisa inani.
3. Ngaphansi kwesisindo sakho sokuqala, kuba lula kakhulu ukufunda ukudonsa kusuka ekuqaleni. Ngakho-ke umsebenzi wokudonsa-i-UPS kufanele uhambisane nenqubo yokukhipha amafutha amaningi.
4. Ngesikhathi sokuzivocavoca ungawubambi umoya wakho, kungenjalo kuzoholela ekukhathaleni okusheshayo.
5. Yini engaholela ekuvivinyweni kubha evundlile noma kubha oyenzayo, zama ukwandisa kancane kancane inani lezimpinda nezindlela. Isibonelo, uma ekuqaleni ungenza kuphela ama-pullups angama-3-4 ase-Australia, bese ukhulisa kancane kancane inombolo yabo ibe yi-15-20 reps futhi uyinkimbinkimbi i-angle.
6. Ukuze uthuthuke ngobuningi nekhwalithi yokudonsa-i-UPS, akufanele unikeze ukuzivocavoca umzimba kuphela kepha futhi ukuqeqesha umzimba wonke ngokuphelele. Sebenza ngama-dumbbells, ama-barbells, imishini yokuzivocavoca futhi wenze i-Push-UPS ukuthola imiphumela emihle. I-pushup ukulahleka kwesisindo esikhulu okuzokusiza ukuthi ulungiselele umzimba wakho ukudonsa-i-UPS.
7. Uma ugoqa izandla zakho kubha, ukusetshenziswa kwamagilavu ​​ezemidlalo. Bazosiza ukugwema ukusheleleka kwezandla kusuka ekuthukulweni.
8. Uma ungakwazi ukudonsa ngaphezu kwezikhathi eziyi-1-2, bese uzama ukuthola izindlela eziningi, wenze ikhefu elanele phakathi kwamasethi (ungathola izikhathi ezi-1-2 phakathi kokunye ukuzivocavoca).
9. Indlela ethandwayo yokwandisa inani lokudonsa-i-UPS yindlela yephiramidi. Isibonelo, uma ukwazi ukuthola ubuningi bezikhathi ezi-3, bese uzijwayeza ngokuya ngalolu hlelo: 1 ukuphindaphinda - ukuphindaphinda okungu-2 - ukuphindaphinda okungu-3 ukuphindaphinda okungu-2 ukuphindaphinda okungu-1. Lokho wukuthi, uthola izindlela ezinhlanu. Phakathi kwamasethi ungajabulela okwakho.
10. Ungalokothi uphuthelwe ukuzivocavoca nokubuyela emuva ngaphambi kokuqeqeshwa kubha. Ngaphambi kokwenza i-pull-UPS udinga ukufudumala, ugijime noma ugxume imizuzu engu-5-10. Ngemuva kokuzivocavoca, isidingo sokunwebeka esimile. Nazi izibonelo zokuzivocavoca kokwelula emuva ngemuva kokudonsa-i-UPS:

Ungathenga kuphi ibha

Ibha evundlile ingathengwa esitolo sezemidlalo noma ku-oda ku-Aliexpress. Sikunikeza amabha wokukhetha wokudonsa ku-Aliexpress ongayifaka ekhaya. Sizamile ukukhetha umkhiqizo onesilinganiso esiphakeme esiphakeme nempendulo enhle. Kepha ngaphambi kokuthenga qiniseka ukuthi ufunda izibuyekezo ezivela kubathengi.

Funda kabanzi mayelana nebha evundlile

1. Umugqa ovundlile emnyango noma lapha ngokufanayo (Ama-ruble ayi-1300)

2. Umugqa ovundlile emnyango noma lapha ngokufanayo (Ama-ruble ayi-4000)

3. Ibha evundlile ebekwe odongeni (Ama-ruble ayi-4000)

4. Phezu komnyango wesilevu ongaphezulu komnyango (Ama-ruble ayi-2,000)

Ungathenga kuphi izihibe zenjoloba

Uma ufuna ukuqonda ukudonsa-i-UPS, khona-ke sincoma ukuthi uthenge iluphu yenjoloba. Ngalesi sitokwe esisebenzisekayo uzokwazi ukufunda ukuthola kusuka ekuqaleni ngokushesha okukhulu. Izihibe zenjoloba zilingana ngokulingana nabesifazane nabesilisa. Ngaphezu kwalokho, lolu hlobo lwe-expander luyasiza ekwenzeni izivivinyo zamandla. Ungathenga ama-hinge esitolo sezemidlalo, futhi unga-oda ku-Aliexpress.

Izindleko zamaluphu enjoloba zisuka kuma-ruble angu-400 kuya ku-1800 ngokuya ngezinga lokumelana. Lapho ukumelana ngokwengeziwe, kuzoba lula ukubamba.

1. I-Loop JBryant

2.Loop Crazy Foxs

3. ILoop Kylin Sport

Ungakufunda kanjani ukuthola kusuka ekuqaleni: amavidiyo alusizo

Bona futhi:

• I-Massage roller ngemuva kokuqeqeshwa kwamandla: yini edingekayo, lapho ungathenga khona
• IBurpee: izinzuzo, izici nokusebenza kokugcina kwesekethe
• Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba