Iindidi tsala-ups kwi bar ezahlukeneyo ngokwaneleyo. Inkqubo tsala-ups kwi bar

Tsala-ups kwi bar - enye ukuzilolonga ezingabizi kakhulu, kodwa esebenzayo ukusebenza ubunzima bayo. Ukwenza tsala-ups, awukwazi kuphela ngokomgangatho ukusebenza ngaphandle imisipha, kodwa ukuba olule yomqolo, nto leyo ibaluleke kakhulu, ingakumbi kule midlalo.

Zibandakanye tsala-ups banokuba nayiphi na indawo apho kukho esime; phezu yokudlalela, kwigumbi lakhe, ku ejimini, kunye banegugu ekhethekileyo ngomhla isebe lomthi ekufuphi. Ngeliphandle, ukwandisa kakhulu ubunzima yakho izihlunu ayikwazi ingasetyenziswa tsala-ups. Kodwa uyakwazi ukuyibethelela kakuhle isiqabu emva neengalo, ngokunjalo nokuphucula ukusebenza ngamandla kula maqela kwezihlunu. Tsala-abadala zahlukile. It iintlobo tsala-ups kwi bar imisela ukuba imisipha kusebenza ukuba kakhulu. Zonke iintlobo okhoyo tsala-ups bahluka endleleni, yaye ububanzi zife. Namhlanje siza kufunda ntoni na iintlobo tsala-ups kwi bar. Iifoto ngamnye kubo kuya kusinceda kulo.

Umyinge ukubambelela ngaphezulu

version Traditional, okuyinto ethandwa notitshala gym zasekuhlaleni kunye American Special Forces. Isihlabo iphambili kulo mzekelo isekelwe phezu izihlunu emqolo zomfana.

ndlela yokusebenza kahle ilula: ubambe njengokubamba bar tye, lingana kobubanzi bamagxa zakhe. Hang, prognuv cwaka emva kwaye imilenze awelela (apho umzimba ukugungqa ngaphantsi). Ngoku ungenza tsala-ups, ukunciphisa nemihlakulwana. Ekupheleni indawo, zama ukubamba esifubeni eliphezulu kwepali. Kwindawo esekugqibeleni, ukuze, izihlunu zaye wasolula ngcono, kufuneka yokulungisa ngokupheleleyo ingalo.

Avareji grip ezantsi

ukuqonda Lower kwi bar usoloko lula kwaye olu khetho ebonisa. Kulula edlulileyo, ekubeni ewalayishayo kuyimfuneko ngakumbi ukufuna, kwaye bakwazi ngcono ukuhlangabezana nale ngxaki ngaphezu ngasemva, ingakumbi kwabasaqalayo.

Ukubambelela yenziweyo ububanzi iyafana ngexesha lokugqibela, kodwa ngoku izandla zakhe sesidlulile kwelona xesha neentende umzimba. Ukwenza tsala-ups, kumele ukuba zichithe-siseko efanayo, ngoku ekuqalekeni intshukumo kufuneka uthathe amagxa umva phantsi kuphela. Emva koko ngesa- ahlale kulo intshukumo lonke aa Incopho emgangathweni.

ukubambelela Wide esifubeni sakho

Iintlobo ezahlukeneyo tsala-ups kwi bar kuba nempembelelo ezahlukeneyo izihlunu zethu. Olu khetho luluncedo kakhulu. Kodwa ke, njengoko kuqhele ukuba njalo, eyona unikwa kuphela ngomsebenzi onzima. It luguqulelo ephambili ye tsala-ups, nto leyo kwabasaqalayo bonke ebangela ukuba uphaphazele. Ngaphezu koko, iinkulu ivame zokwenza umthambo azisoloko wadibana nendoda oyaziyo ukubamba njani na amandla okumbophelela ngokubanzi ngendlela eyiyo. Kulo mzekelo, izihlunu eziliqela amaphiko kuqala ukusebenza: bafundelane ngezibini, ngeenxa zonke, trapezoid kunye lats.

Ukuthabatha phezulu bar kuyimfuneko, ukubambelela, nobubanzi malunga ngokulinganayo ngokwaneleyo bar kwibhentshi cofa ngokubekwa. An caveat ebalulekileyo - ubhontsi agobe ibha tyaba ngaphezulu, kwakunye namanye onke iminwe. Eli qhinga encinane ivumela umgangatho ophezulu olule imisipha lialio. Ngaphandle wonke zomfana, ngokwanda sibabeke ngeendleko iincakuba zolwazi kufuneka inzala kwimali de isifuba ochukumisa phezulu kwipali enqamlezileyo. Xa le meko ke ngesandla, kuyimfuneko ukuba ukugoba emva khangela phezulu. Ngokusesikweni, phezulu kufuneka ukuba ulinde imizuzwana embalwa.

abambelele Wide emva intloko

Ukuqhubeka kunye neentlobo tsala-ups kwi bar, kunqumama ifomu edumileyo, kodwa kakhulu ezibuhlungu - ngokubanzi grip tsala-ups entlokweni yenu. Ngenxa yokungabikho nokushukumisa amalungu zamagxa, ngokunjalo, ukuba zenziwa ngendlela engafanelekanga, unako ukufumana walimala.

Kule ndlela, tsala-ups ebandakanya izihlunu efanayo njengoko edlulileyo, kodwa wasebenza ngenyameko ngaphezulu i latissimus dorsi. Ububanzi njengokubamba Kwakhona akukho eyahlukileyo. Ukolula, kule meko akukho mfuneko Wayitsala istili umva kunye iinyawo kufuneka wenze umgca othe ngqo. Ingqiniba lonke intshukumo kufuneka ibhekiswe ngqo phantsi, hayi emva. Phezulu emva entanyeni wadibana bar. Phambi kokuba wenze isindululo awo ngokupheleleyo kusenokwenzeka ukuba zenzeke kwixesha elithile na. Oku kuqhelekile kwaye okulungileyo, kuba ngeli xesha, uya kufunda indlela efanelekileyo. Ukuba ngequbuliso ngexesha tsala-ups uya zintlungu kwi emagxeni okanye umva, ukunqanda ukusetyenziswa kwangoko kwaye ngobunono kuthoba ngokwakho ukuba kwindawo yokuqala!

ukubambelela Nciphisa ngaphezulu

Lifikile ixesha lokuba ingqalelo iintlobo tsala-ups kwi bar nge ukubambelela elimxinwa. Masiqalise kunye ukubambelela "phezulu". Lo msebenzi khetho awunankinga abantu bathwaxwa amalungu ezingonelanga ukushukumiseka carpal. Usebenza ngaphandle kakuhle inxalenye esezantsi izihlunu igxalaba ebanzi, ezitsolo elifuna.

Ukuthabatha kwi bar kufuneka abambelele kakhulu emxinwa (i ubhontsi phantse echukumisayo). Ngawela ngasemva kufuneka enze tsala-up, ezama ukuba akufiki ezantsi amabele projectile.

Nciphisa grip ezantsi

Le ngobuwena ngokubanzi isebenza njenge eyenye okulula yangaphambili okanye ebanzi kakhulu yandisa downwardly umva izihlunu. Ngaphezulu emazantsi kakhulu, umthwalo kananjalo ifunyenwe zomfana.

Kanye ngexesha lokugqibela, le projectile sithathwa ngokuba kukubamba na emxinwa, kodwa ngoku izandla zakhe kuye sakujika. Ulenga phezu kwezandla tye, kufuneka agobe umva yakho imbono ngqo kwi brush. Ngexesha kume ukuba baqwalasele umgangatho ophezulu kunye nokuncitshiswa ukuthwala yabe zamagxa umva. Ukuya phezulu ngongoma, zama nzima agobe emva ukuyiphatha le bar oxwesileyo kunye kumazantsi esifubeni.

abambelele cala ecaleni yaqabela

Iindidi classical of tsala-ups kwi bar tye, ugqithele ngakumbi. Le mbono ekuvumela ukuba usebenze ngalo inxalenye esezantsi izihlunu igxalaba ebanzi, ezitsolo yaye ngokuyinxenye.

Ukuthabatha kwi bar olufunekayo ukuze kwaba inqindi phambi komnye. Ukolula, kufuneka flex inxaxheba emva uze uzame ukuba akufiki ezantsi kwe bar tyaba izihlunu pectoral. Phaya phezulu intloko waliweyo umvalo othe tye. ixesha phinda nganeno kum. Yaye yonke indlela entsha utshintsha indawo ngesandla. Ukuba kunokwenzeka, ngaba sixhonywe oxwesileyo bar yokubamba V-ezimilise, nto leyo evumela ukwenza umthambo ukhululeke ngakumbi.

Partial kume ukubambelela asezantsi

Ukuzilolonga ejoliswe kakhulu umgangatho kukuchaza kabanzi bicep. Isebenzisa umgaqo xi. Ukubamba bar eliphakathi ukubambelela umva kufuneka zaqina kanye sisiqingatha (xa kukho esinekona sasekunene phakathi nengalo kunye yengalo). Oku kuya kuba sikhundla iqala. Ukulungisa izindlu kwindawo imfuneko nkqo ukuba kwimali phezulu, ezama ukufikelela collarbones kwepali. awo Small, kwakunye nokungabikho amanqaku sempi nokuba abanye zomfana ukufezekisa bomthwalo.

Inkqubo yoqeqesho

Emva kokuxoxa iintlobo tsala-ups kwi bar kwaye iqela izihlunu abandakanyeka kuzo, sithetha kancinci malunga neprogram yoqeqesho likuvumela ukuba kwimpumelelo. Phambi ugqithisayo uqeqesho, kufuneka ukufumanisa ubukhulu yakho ifom enye okanye enye tsala-ups. Ngoko ke kufuneka ukuba ubone apho iqela okulo, kwaye ukwenza iseti ebaluliweyo amaxesha ubuncinane ezimbini evekini. Kwinyanga kamva, kufuneka ukuphinda-ukuvavanya izakhono zabo kwimeko amandla inzuzo ukuya kwinqanaba elilandelayo ngobunzima.

Isigaba sokuqala: ukuzama kangangoko - amaxesha 1-2

Abo bantu abo bamanywe kolu didi, buthathaka kakhulu ngenxa ubunzima zabo. Ngoko ke, kufuneka uqale inxalenye angenzi tsala-ups. Oko kukuthi, kufuneka sikhwele ngeenyawo zakhe, emi phezu kwesitulo, kwaye bewuhlisele phantsi ubunzima bayo. Kwiiveki ezimbini zokuqala ukwenza iiseti 3 kophindo 5, ina imizuzwana 5-6. Ukongeza kuyenzeka ukwandisa nokuthotywa imizuzwana 8-10, kwaye iqela leendlela ukunciphisa ku ababini.

Uhlobo lwesibini: ukuzama kangangoko - amaxesha 2-4

Abo ke bamanywe kweli qela, kucetyiswa ukuba wenze iiseti ngaphezulu nabathengisi evenkileni ezimbalwa. Kulo mzekelo, i lokuqala utsalo-ups ukuba Bat ngamandla eliphezulu. It ivumela ukuba ukulayisha inani elikhulu kwimicu izihlunu kwaye kuphuculwe unxibelelwano neuromuscular. Kwiiveki ezimbini zokuqala: 8 iiseti ka-50% kwezi nzame ingcono imizuzwana 60-90 yokuphumla phakathi iiseti. Abanye ixesha: 8 iiseti inani amalinge ilungileyo, kunye lekhefu efanayo yokuqala.

Udidi lwesithathu: ukuzama kangangoko - amaxesha 5-7

Abantu abawela kolu didi, womelele ngokwaneleyo, kodwa hayi anesibindi. Ngoko abantu kufuneka benze milembelele ngaphezulu, zamadoda iiseti. Uyakhululeka njengoko uthanda, logama nje iseti nganye acudisiweyo inani lobuninzi tsala-ups. 3-4 iiseti iyakwanela.

Udidi lwesine: ukuzama kangangoko - amaxesha 8-12

Ukuba nithe nagaxeleka ezilingweni kolu didi, ngoko nina bebomelele ubunzima bayo. Sebenzisa kwi iintsimbi sakho Amazing. Kufuneka ube ukuya kwi-10% sobunzima yakho. Le umthwalo kuya kunciphisa inani kophindo ngenxa 3-4.

isiphelo

Ngoko ke, namhlanje, siye sakufunda ngokweenkcukacha ezaneleyo iphakama kwi bar, kwiindidi yekiriva kunye nomsebenzi amaqela kwezihlunu ekujoliswe. Oku kulula xa uqala, lo msebenzi ubandakanya eninzi kujonge izinto, intswela apho nzisa ukusebenzisa yinkcitha xesha. Ukuba ufuna ukugcina umzimba wakho kwimilo, kodwa ayikwazi ngokwesiseko ukujamelana nawo, khetha umthambo ubhetyebhetye ezifana tsala-ups kwi bar tye (3 iintlobo ngasentla - mali anele). Ukuba ufaka kwisicwangciso pushup ukuzilolonga ukusuka emgangathweni kunye idiphu, ngoko umzimba wakho uya kusoloko ngeenzwane zethu. Kodwa musa ukulibala malunga isilumkiso ngelixa ngokusebenzisa!