Tenzi Kufambisa Uku: Iyo Chin-Up

Zvemukati

• Ongororo ye

Tikugashirei kune yedu nyowani #MasterThisMove nhevedzano! Mune yega yega posvo, isu tinosimbisa chiitiko chinotyisa uye nekukupa matipi ekuti usangozviita chete rudyi, asi kuti abudise huwandu hunobvira hunobatsira kubva pairi. "Kana zvasvika pakudzidzira simba, hazvisi zvekungoita maekisesaizi, asi kuzviita nemazvo," anodaro murairidzi weNick Rodocoy. Semuenzaniso, iwe unogona kuita makumi mashanu pushups usingafambi nepakati yakazara nhanho yekufamba, uye iwe hauone mabhenefiti-asi kana iwe ukaita mashoma pushups nehunyanzvi hunyanzvi, unowana nzira yakawanda kubva mukufamba. (Edza The Pushup Progression Workout.) Imhaka yekuti chiitwa chega chega chakagadzirirwa kuti chiitwe neimwe nzira kuitira kufambisa tsandanyama dzakati uye mapoka emamhasuru. Kana iwe ukazviita "zvisirizvo" (kana hafu-mbichana iyo!), Iwe haugone kuwana chakatarwa mhedzisiro.

Kufamba kwekutanga kwatichavhara: iyo chin-up. Icho chinonyanya kunetsa kufamba kwevakadzi, chinova chikonzero chikuru nei iwe uchifanira kwete kungoedza chete, asi kuzviita tenzi. "Mukadzi haana simba repamusoro soro sevarume, uye vane mafuta emuviri akawanda," anotsanangura Rodocoy. Pamwe chete, izvo zviviri zvinhu zvinoita kuti chin-up ive yakaoma feat. Asi hazvireve kuti isu vasikana handikwanise zviite: "Ndakaona vakadzi vachiita masere-masere akateedzana," anodaro Rodocoy. Muchokwadi, Carrie Underwood Ino Chin-Ups Senge Iyo Isiri Yakakura Dhiri! Ingori nyaya yekuvaka iro repamusoro remuviri simba raunoda kutanga.

Zvimwe zvinokurudzira kuzvipa: "Iko kufamba kukuru," anodaro Rodocoy. "Iko kufamba kwemubatanidzwa, uko kunodaidza mhasuru dzakawanda kamwechete." Mune mamwe mazwi, iyo yakazara-muviri toner. Uyezve, zvakanakisa darn kupa simba kuti ugone kuita kunyange imwe chete!

Rodocoy anokurudzira kutanga neyakabatsirwa shanduro yechirebvu-up. Kana iwe uine chin-up muchina mune yako yekurovedza muviri, iwe unogona kudzidzira kuenda kuburikidza chaiyo chaiyo nhanho yekufamba iwe yaunongoita iwe kana iwe ukaedza kufamba wega uri wega. Tarisa maitiro ari pasi apa.

Hapana chin-up muchina, hapana dambudziko. Pamwe imwe nzira iri nani yekuteedzera iko kufamba kwechiitiko ichi ndeye kubatanidza bhendi yekumisikidza kune chin-up bar, senge SPRI Dhonza-Kumusoro Bhawa ($ 39.98, Spri.com) - iwe unogona kungoisa pamusuwo imba yako!

Chero nzira, dzidzira chako chinobatsira chin-up kaviri pasvondo. Ita rimwe remazuva iwayo zuva "rinorema" (ita 6-8 reps ine uremu hushoma pamushini kana bhendi rinorema rekudzivirira) uye rimwe zuva "chiedza" zuva, kwaunotora rubatsiro rwakawanda kubva kubhendi kana muchina, asi zadza 10-12 reps. “Izvi zvinokubatsira kuti pave nekugadzikana kwepamapfudzi kwaunoda, kuti uzviite wega,” anodaro Rodocoy.

Kana chiitwa ichi chatanga kunzwa kureruka, unogona kufambira mberi kuenda ku "eccentric chin-up". Svetuka kumusoro (kana shandisa bhokisi kana nhanho) uye upinde muchikamu chinopera chechiini-kumusoro. Ipapo, zvishoma nezvishoma dzikisa muviri wako pasi. Hop pasi uye wodzokorora. Imwe tsamba yambiro: "Usaite vanopfuura vashanu reps panguva," anodaro Rodocoy. "Iko kufamba kwe eccentric kunoisa kushushikana kwakawanda pamhasuru dzako."

Iye zvino wagadzirira kuedza dhiri chaiyo. "Svina zvese zvine simba-kunyanya bhutiro rako uye abs," anodaro Rodocoy. "Vanhu vazhinji vanokomberedza pabhawa, asi zviri nyore kwazvo kufambisa muviri wakasimba kupfuura muviri wakasununguka."

Ongororo ye