Pronated Grip: Kudzidzira uye Kubatsira

Zvemukati

• Chii chinonzi chirevo chekubata?
• Edza izvi: Inodudzwa bicep curl
• Edza izvi: Pronated pullup
• Zvakanakira zvakadudzwa kubata kubata
• Simbisa mashandiro ako
• Kutora

Chii chinonzi chirevo chekubata?

Kutarisana nezvanza zvako kure nemuviri wako kana uchiita yekudzivirira kurovedza muviri inzira inozivikanwa seyakaregedzwa kubata. Ruoko rwako runoenda pamusoro pebhawa, dumbbell, kana kettlebell nemakwenzi ako pamusoro.

Chirevo chinotaurwa chinowanzo shandiswa bicep curls, pullups, uye barbell squats. Inoshandiswawo kumabhenji uye mapendekete ekutsikirira, pamwe nekusimudza senge kubvuta, kufa, uye kuchenesa.

Kushandisa kubata kwakaringana uchirovedza muviri kwakangofanana nekuva nemafomu akakwana, mamiriro, uye maitiro ekufema. Ngatinyatsoongororai mamwe maekisesaizi anoitwa neyakaregedzwa kubata uye nei kubata uku kuchibatsira.

Edza izvi: Inodudzwa bicep curl

Iyo inonzi bicep curl inonzi zvakare iyo reverse bicep curl.

1. Mira nekukotama zvishoma mumabvi ako uye tsoka dzako pfudzi-hupamhi hwakaparadzaniswa.
2. Bata mabhero maviri kana bhero nemichindwe yakatarisana pasi.
3. Chengetedza magokora ako akaswededzwa padyo nemuviri wako paunounza huremu kusvika pachipfuva chako, uchisvina mapendekete ako pamwechete.
4. Dzokera kumashure pasi kunzvimbo yekutanga.
5. Ita maviri kusvika matatu seti e12 kusvika 20 kudzokorora.

Tsandanyama dzakashanda:

• brachioradialis
• brachialis (brachialis anticus)
• biceps (biceps brachii)

Ose akasimudzwa (mapendeti akatarisana newe) uye anonzi bicep curls anotarisa ako biceps. Pronated curls zvakare anoshanda ako ekunze maoko uye epamberi, uye ivo vachakubatsira iwe kukudziridza kubatisisa simba. Izvo zvakare zvakanyanya kuoma kuita.

Edza izvi: Pronated pullup

Anonzi pullup anongodaidzwa kuti pullup. Muchokwadi, iyo yekubata chinzvimbo ndiyo yekutanga mutsauko pakati peichi uye chinup.

1. Mira pazasi pebhawa yepamusoro.
2. Tarisa zvanza zvako kure nemuviri wako paunenge wakabata bhaa neminwe yako ichienda kumusoro.
3. Chengeta maoko ako akafara zvishoma pane ako mafudzi.
4. Uya nemaoko ako padhuze padhuze kuti unangise tsandanyama dzako dzeruoko.
5. Shingirira kubva kubhawa, pfugama mabvi ako, kana simudza tsoka dzako shure kwako. Iwe unogona zvakare kuyambuka makumbo ako kana uchida.
6. Exhale paunenge uchisimudza muviri wako kuti uunze chirebvu chako pamusoro pebhawa, uchidhonza magokora ako mukati mako kumativi ako.
7. Inhale kuti zvishoma nezvishoma ruramisa maoko ako uye dzokera kunzvimbo yekutanga.
8. Ita maviri kusvika matatu seti e6 kusvika ku12 ekudzokorora.

Tsandanyama dzakashanda:

• latissimus dorsi
• rhomboids
• trapezius
• brachialis
• brachioradialis

Nezve supine pullups (inonziwo chinups), iwe unobata bhar pahupamhi hwepafudzi nezvanza zvako zvakatarisa kwauri. Chinups anoshanda wepakati wako kumashure, kumusoro kumashure, uye biceps, uye ivo anowanzo kuve nyore kuita kupfuura pullups.

Tsandanyama dzako dzeshure dzakanangwa mumhando mbiri dzemapururu.

Zvakanakira zvakadudzwa kubata kubata

Maekisesaizi anowanzo kuve akaomarara kana achiitwa neyakaregedzwa kubata. Paunenge uchishandisa chibatiso ichi, unenge uchiita mashandiro emamwe mapoka emhasuru uye nekuwedzera simba. Zvisinei, kumwe kutsvagurudza kunodiwa kuratidza kuti mutsauko wakakosha.

Chidzidzo chidiki cha2017 chakawana kuti varume vaishandisa chirevo chakaburitswa chakaratidza kuwanda kwemisimba pane pavaishandisa mamwe mawoko ekubata kwemapundu.

Misiyano yakawanikwa apo mhasuru dzaive kuwedzera uye kupfupisa. Pakazara, misiyano yemaoko emapullups akawanikwa achiburitsa mhedzisiro yakafanana.

Vakwegura vakawana kuti mataurirwo ekutaurwa ndiwo aive asina kusimba kana achienzaniswa neasina kwazvakarerekera uye kukwidziridzwa. Izvi zvinogona kuratidza kuti kushanda kusimbisa maoko ako ari munzvimbo yakadomwa kunogona kubatsira zvakanyanya.

Chidzidzo chidiki cha2010 chakawana kuti iyo pectoral uye bicep mhasuru zvaive zvakawandisa panguva yechinups (supinated grip) pane panguva yepullups (yakatumidzwa kubata). Iyo yepasi trapezius yainyanya kushanda panguva yemapururu.

Pakange pasina misiyano yakakosha pakati pekuita iyo pullups uye chinups nguva dzose uye kushandisa pullup chishandiso.

Simbisa mashandiro ako

Kusiyanisa kubata kwako kunobatsira kusimudzira kurovedza kwako nekuda kwemapoka emhasuru akanangwa.

Zvidiki zvigadziriso pamabatiro aunoita mamwe maekisesaizi anogona kuendesa kutarisisa kune akasiyana mhasuru Vanogona kuita kuti kurovedza kwako kuve kwakanyatsokwenenzverwa nekuona kuti uri kushanda semhasuru dzakawanda sezvinobvira. Iwe zvakare uchave mushoma mukana wekunyanyisa kushanda kana kukuvadza muviri wako kubva mukudzokorora.

Kuti uunze zvakakwana uye zvakasiyana pakubata kwako, sanganisa kuisa kwako ruoko. Izvi zvinobatsira kuchengetedza muviri wako mukuenderana uye kudzikamisa kushushikana mumawoko ako, magokora, nemapfudzi. Kufungidzira ruoko rwakakodzera rwekubata kunoenderana nechikamu chemuviri wako chaunoda kushanda.

Iwe unogona kushandisa yakadomwa grip kune akawanda maekisesaizi, kusanganisira:

• bhenji wokudhinda
• wokudhinda papfudzi
• bharira squat
• mutsara
• akafa hang
• barbell shrug
• musungo bhaa deadlift ne shrug
• shandura barbell wrist curl

Iyo yakasimudzwa (michindwe yakatarisana newe) kubata kunogona kushandiswa kwe:

• mutsara
• mutsetse wakachinjika
• chinups
• yakakotama-pamusoro mutsara
• lat pulldown

Kubata kwakachinjika (ruoko rumwe rwakadudzwa uye rumwe rwakasimudzwa) runogona kushandiswa pa:

• kusiyanisa kwekufa
• kuona, kunyanya pabhenji yekudhinda
• echinyakare uye sumo kuuraya

Hoko inobata chirevo chinobatirirwa icho chigumwe chakabatirwa pasi nezvigunwe. Inogona kushandiswa kune akawanda maekisesaizi, kusanganisira:

• yakachena uye jerk
• bvuta
• pullups
• kuurayisa
• chinup bar yakarembera

Kutora

Chibatiso chakadomwa chinogona kuita kuti kurovedza muviri kuome, saka iri zano rakanaka kuzvijaidza kuti uzviite nemazvo. Iyo yakanyanya kuomesa kurovedza muviri, iko kudiwa kukuru kwekusimbisa mhasuru dzakabatana.

Ita shuwa kuti urikurovedza mukati memiganhu yako nekusazvisundira iwe zvakanyanya kuomarara kana kupfuura ako maganho. Kushandisa kubata kutsva kunogona kushanda mhasuru dzako nenzira dzakasiyana, dzinogona kunzwika mumuviri wako, asi hazvifanirwe kunge zvichirwadza.

Izvo zvakakosha kuti utaure nachiremba wako usati watanga chero chirongwa chitsva chekurovedza muviri, kunyanya kana iwe uine chero hutano hwehutano kana kutora chero mishonga.