Maitiro ekuita Dhonza-Ups Pamba Pasina Dhonza-Up Bar

Zvemukati

• Kudziya-Up: Muviri WemaRow + Push-Ups
• Mutsetse wemuviri
• Push-Up
• Dhonza-Up Kufambira Mberi
• Towel Dhonza-Up
• Towel Dhonza-Kumusoro Bata
• Negative Towel Dhonza-Up
• Towel Dhonza-Up Shrug
• Mupedzi: Push-Up Bata
• Ongororo ye

Zvinokoka zvine mukurumbira zvakaoma-kunyangwe kune vakanyanya pakati pedu. Chinhu chine kudhonza-ups ndechekuti kunyangwe wakasimba sei uye wakakodzera sei, kana ukasaadzidzira, haugone kuzviita zviri nani pazviri.

Kana iwe wakanamatira pamba pasina dhonza-kumusoro bhawa (kana padyo nhandare yekudzidzira pane), unogona kupwanywa nepfungwa yekurasikirwa nesimba rako rekudhonza. Kana, pamwe, wafunga kushandisa kuzviparadzanisa seyakanaka nguva yekuzvipira kugona kugona kufamba uku - asi, zvakare, hauna michina yakakodzera.

Ndipo panouya iko kurovedza kwehungwaru: Anodzidziswa wega murairidzi Angela Gargano, mukwikwidzi katatu weAmerican Ninja Warrior, aimbove jimunasiti, uye mugadziri wePull-Up Revolution dhonza-up chirongwa chakabatanidza chifuva uye kudzidzira kumashure-vachishandisa matauro chete uye gonhi serudzi rwekugadzira DIY dhonza-kumusoro bar - iyo inokutendera iwe kuti ushande pakudhonza-kumusoro kufambira mberi.

"Kubata-bata kwakanyanya, muviri wepamusoro uye kurovedza muviri [kurova tsandanyama] izvo vazhinji vedu tinowanzopotsa," anodaro Gargano. "Uko vanhu vazhinji vanonamatira pakudhonza-ups kune simba rekubata uye nema lats avo, asiri kupfura." ("

Uku kurovedza kuchakubatsira iwe kuvandudza zvese izvo zvinhu, pamwe nekuvandudza ako mapush-ups. Iwe unotanga neanodziya-kumusoro superset yekusundira-kumusoro uye mitsara, wobva waenda mune yekudhonza-kumusoro kufambira mberi, uye kupedzisa ne 1-miniti yekusundira-kumusoro kuneta. "Uri kuita kunzwa mhasuru dzausati wambonzwa," anodaro Gargano.

Aya ndiwo marongero aunoita iyi DIY yekudhonza-bhawa: Bata maviri emahombekombe kana ekugezesa matauro ugoapeta pamusoro pemusuwo wakasimba saka anenge matanhatu masendimita akarembera pane "kunze" kwemusuwo uye saka ivo vanenge vari pamafudzi-upamhi apart. Peta kumagumo kwetowel muhafu mativi ari kunze kwemusuwo uye osunungura tai rebvudzi kana bhandi rerabha yakatenderedza. Vhara musuwo, uye upe matauro maviri tug yakanaka kuti uone kuti dzakachengetedzeka munzvimbo.

"Iyi inzira yakanaka yekudzoka kurovedza muviri iyo yakati siyanei zvishoma, uye inoshanda kunyangwe iwe usina michina," anodaro Gargano. "Vamwe vedu hatikwanise kutenga zvekushandisa kana kuwana michina, asi munhu wese ane matauro."

Wagadzirira kuedza here? Gadzirira muviri wako wepamusoro - matauro anogona kunge akapfava, asi iko kuita-dhizaini kunoda kugadziriswa kwesimbi.

Kudziya-Up: Muviri WemaRow + Push-Ups

Inoshanda sei: Une maminitsi matatu. Iwe uchaita 5 reps yemitsara uye 5 reps yekupusha-ups, uchidzokorora kweakawanda kutenderera sezvinobvira (AMRAP) munguva yakagoverwa.

Mutsetse wemuviri

A. Bata patauro rimwe nerimwe neruoko rumwe, zvanza zvakatarisa mukati. (Famba tsoka dziri pedyo kana kure kure negonhi kuti zvive nyore kana kuti zviome, zvichitevedzana.) Rendekera kumashure kuitira kuti maoko atwasanuka uye muviri ugadzire mutsara wakatwasuka kubva muzviziso zvemakumbo kusvika pamapfudzi.

B. Exhale kukanda magokora kumashure, uchimanikidza mapendekete mashizha pamwechete kuti udhonze torso kumusuwo.

C. Inhale uye, iyo inodzora, tambanudza maoko kuti udzoke kuzotanga.

Push-Up

A. Tanga mune yakakwira-puranga chinzvimbo nemichindwe yakangopamhamha kupfuura yepafudzi-upamhi, michindwe ichimanikidza kupinda pasi nemakumbo pamwechete. Bata quads uye core sekunge wakabata puranga. (Kugadzirisa, kudzika kusvika pamabvi kana kuisa maoko panzvimbo yakakwira. Ingova nechokwadi chekuchengeta musimboti wakabatanidzwa uye chiuno zvinoenderana nemuviri wese.)

B.Bend magokora kumashure pa45-degree angles kudzikisa muviri wese pasi, uchimbomira kana chifuva chiri pazasi pegokora kukwirira.

C. Exhale uye pinda mumichindwe kusundira muviri kure nepasi kuti udzokere kunzvimbo yekutanga, uchifambisa chiuno nemapfudzi panguva imwe chete.

Dhonza-Up Kufambira Mberi

Inoshanda sei: Ita imwe neimwe yekufamba pazasi kune yakaratidzwa nhamba ye reps kana huwandu hwenguva. Dzokorora seti izere yekudhonza-up kufambira mberi katatu zvakapetwa.

Towel Dhonza-Up

A. Gara pasi chete pamberi pesuo nemabvi akakotama uye tsoka dzakatsetseka pasi. Svitsa maoko kumusoro kuti ubate pamatauro.

B. Dhonza magokora pasi uye kumashure kuti uite "W" chimiro, uchishandisa maoko uye kumashure kusimudza chiuno kubva pasi. (Chengeta tsoka dzakasimwa kuti dzigadzikane, asi usapinze mazviri kuti umuke.) Mira apo magokora ari padyo nembabvu.

C. Nekutonga, dzikisa pasi kutanga.

Ita 5 reps.

Towel Dhonza-Kumusoro Bata

A. Gara pasi chete pamberi pesuo nemabvi akakotama uye tsoka dzakatsetseka pasi. Svitsa maoko kumusoro kuti ubate pamatauro.

B. Dhonza magokora pasi uye kumashure kuti uite "W" chimiro, uchishandisa maoko uye kumashure kusimudza chiuno kubva pasi. (Chengeta tsoka dzakasimwa kuti dzigadzikane, asi usatsikirira madziri kuti usimuke.) Mira kana magokora ari pedyo nembabvu.

C. Bata chinzvimbo ichi kwemasekonzi mashanu. Nekutonga, dzikisa kudzoka kuti utange.

Negative Towel Dhonza-Up

A. Gara pasi chete pamberi pesuo nemabvi akakotama uye tsoka dzakatsetseka pasi. Svitsa maoko kumusoro kuti ubate pamatauro.

B. Dhonza magokora pasi uye kumashure kuti uite "W" chimiro, uchishandisa maoko uye kumashure kusimudza chiuno kubva pasi. (Chengeta tsoka dzakasimwa kuti dzigadzikane, asi usatsikirira madziri kuti usimuke.) Mira kana magokora ari pedyo nembabvu.

C. Nekutonga, zvishoma nezvishoma dzika pasi kuti utange, kutora 5 masekonzi akazara kuita kudaro.

Towel Dhonza-Up Shrug

A. Gara pasi chete pamberi pesuo nemabvi akakotama uye tsoka dzakatsetseka pasi. Svitsa maoko kumusoro kuti ubate pamatauro.

B. Kuchengeta maoko akatwasuka, bvumira mapfudzi kuti asimuke akananga panzeve.

C. Wobva wadhonza mapendekete kumashure uye pasi, uchidzvanya kuseri kwekumusoro, uye kusimudza chiuno masendimita mashoma kubva pasi (kana zvichibvira). Chengeta maoko akatwasanuka mukati memafambiro.

Ita 5 reps.

Mupedzi: Push-Up Bata

A. Tanga munzvimbo yakakwirira yepuranga nemichindwe yakangofara kupfuura upamhi hwemafudzi, michindwe ichidzvanya pasi uye tsoka pamwechete. Bata quads uye core sekunge wakabata puranga. (Kugadzirisa, kudzika kusvika pamabvi kana kuisa maoko panzvimbo yakakwira. Ingova nechokwadi chekuchengeta musimboti wakabatanidzwa uye chiuno zvinoenderana nemuviri wese.)

B.Bend magokora kumashure pa45-degree angles kudzikisa muviri wese pasi, uchimbomira kana chifuva chiri pazasi pegokora kukwirira. Batisisa apa kwemasekonzi mashanu.

C. Exhale kumanikidza kumusoro kuti utange. Ita 1 imwe push-up, usina kubata pazasi.

Dzokorora, wakabata pazasi pekusundira-kumusoro kwemasekonzi mashanu, wozoita maviri enguva dzose mapush-up. Enderera kweminiti rimwe.

Ongororo ye