Maitiro Ekuita Wide-Grip Pullups

Zvemukati

• Maitiro ekuita yakakura-kubata kubata
• Tsandanyama dzakashanda dzichiita yakakura-kubata kubata
• Latissimus dorsi
• Trapezius
• Thoracic erector spinae
• Rhomboids
• Infraspinatus
• Teres mudiki
• Kunze oblique
• Wide grip vs.bata padyo
• Dzimwe nzira kune yekumusoro pullup
• Lat pulldown
• TRX yakatwasuka mutsara
• Bhendi-rakabatsira pullup
• Barbell kana dumbbell mutsara
• Tora woenda nazvo

Iyo yakafara-inobata pullup ndeye-yepamusoro-simba simba kufamba kunovavarira musana, chipfuva, mapendekete, nemaoko. Inopawo yako yemhasuru mhasuru yakanaka yakanaka yekurovedza muviri.

Kusanganisira yakafara-inobata pullups mune yako yakazara kugwinya maitiro inogona kubatsira kuwedzera simba rako mune kumwe kufamba, senge lat pulldown uye bendekete yekutsikirira.

Verenga pamusoro kuti udzidze zvakawanda nezve mabhenefiti eakafara-kubata mapuru uye maitiro ekuzviita.

"Kubata-bata kwakanyanya kurovedza muviri kusimbisa musana nemapendekete, sezvo kufamba kunobata latissimus dorsi, mhasuru huru kwazvo yemuviri wepamusoro."
- Allen Conrad, DC, Akasimbiswa Simba uye Conditioning Nyanzvi

Maitiro ekuita yakakura-kubata kubata

Tanga nekumira pasi pepullup bar, uine musana wako uye musana wakananga.

1. Tambanudza uye tora bhawa neruoko rumwe. Zvigumwe zvako zvinofanirwa kunge zvichinongedzera kune mumwe nemumwe, uye kubata kwako kunofanira kunge kwakafara kupfuura muviri wako.
2. Paunenge wakamiswa zvakanaka, maoko ako uye torso zvinofanirwa kuumba 'Y.' Kuti ive yakanyanya kutaurwa, ruoko rumwe nerumwe runofanira kunge rwuri madigiri makumi matatu kusvika makumi mana nemashanu kubva mumuviri wako, asi kwete anodarika makumi mana emakona emakona.
3. Tarisa wakananga kumberi uye dhonza muviri wako kumusoro wakananga kubhawa.
4. Mira zvishoma, zvidzikise udzokere kunzvimbo yepakutanga.

"Kana kuita kubatirira kwakanyanya kuoma, unogona kutanga kudzidzira nemushini unorema unobatsira," inokurudzira Allen Conrad, DC, Certified Strength uye Conditioning Specialist (CSCS). "Iyi michina ine chikuva chaunopfugama pairi kuita pullup, uye kuenzana kwehuremu hwakadzikiswa kunogona kukubatsira iwe kukudziridza simba reruoko kuti uite chihure chakakora chakakora-kubata," anotsanangura.

Kiyi yekushandisa iyo inorema-yakabatsira pullup muchina kutanga nehuremu hwaunogadzikana nahwo uye nekuchinja huremu hwakaenzana sezvo kurovedza muviri kuri nyore kuti iwe uite. Kamwe iwe paunokwanisa kusimudza uremu hwemuviri wako, Conrad anoti unogona kufambira mberi kune yakajairwa yakafara-grip pullup pabhawa yakaturika.

Kana iwe uchida kuita iyo yakajairika-kubata pullup kuti iome zvakanyanya, Conrad anokurudzira kuwedzera huremu. Pane nzira nhatu dzaungaite izvi:

• Pfeka bhandi raunogona kubatanidza uremu.
• Pfeka chipfeko chakayerwa.
• Bata dumbbell nekuiputira pakati petsoka dzako.

Chimwe nechimwe cheizvi chinogadziridzwa chinodenha simba reiyo latissimus dorsi mhasuru panguva yakakura-yekubata pullups.

Tsandanyama dzakashanda dzichiita yakakura-kubata kubata

Chimwe chezvikonzero chakakora-kubata pullup chiitiko chakadai chinoshamisa nekuda kwemhasuru dzakawanda dzinoshandiswa kufamba.

Latissimus dorsi

"Lats" ndiwo mhasuru yakakura kwazvo yekumashure ekumusoro, uye anomhanya kubva pakati nepakati kumusoro kusvika pasi pehapwa nepafudzi. Conrad anoti mhasuru iyi ndiyo inonyanya kufambisa kutengesa, kuwedzera, uye kutenderera kwemukati kwepafudzi.

Trapezius

Iyo "misungo" inowanikwa kubva pamutsipa wako kusvika kumapendekete maviri. Vanobatanidza mutsipa, fudzi, uye kumashure nzvimbo, uye vanomhanyira pasi muV-chimiro patani yakanangana neyako yepakati-thoracic musana. Conrad anoti mhasuru iyi inobatsira mukukwira kwepafudzi.

Thoracic erector spinae

Aya matatu mhasuru anomhanya achitevedza ako thoracal musana kumusana kwako. Conrad anoti mhasuru idzi dzinobatsira mukuwedzera kumashure.

Rhomboids

Iyi mhasuru diki iri pakati peiyo thoracic musana nemapendekete. Vanobvumirana panguva yekudzikira kwekufamba kwefudzi kukonzera kubviswa kwepafudzi.

Infraspinatus

Inowanikwa pabendekete, Conrad anoti ichi chikamu chechutator cuff inobatsira mukuwedzera kwepafudzi.

Teres mudiki

Inowanikwa pasi pehapwa yako uye kuseri kwepafudzi, Conrad anocherekedza ino rotator cuff mhasuru inobatsira mubendekete kutenderera uye kutenderera kwekunze.

Kunze oblique

Chikamu chetsandanyama dzako dzemudumbu, zvekunze zvipenga zviri padivi pemadziro emudumbu rako. Conrad anoti mhasuru iyi inobatsira kudzikamisa iyo yepakati uye nekubatsira chikamu chedumbu panguva yekufamba kwepafudzi.

Wide grip vs.bata padyo

Chinhu chikuru nezve pullups ndechekuti iwe unogona kushandura kubata kwako kutora mhasuru dzakasiyana. Imwe nzira yekuita izvi ndeye yepedyo-grip pullup. Iyo yepedyo-yekubata vhezheni yepullup inoshandura hupamhi hwamaoko ako.

Nekubata kwakapamhamha, maoko ako akawandisa kupfuura mafudzi-akapamhama akaparadzana. Mukubata kwepedyo, iwe unofambisa maoko ako padhuze pamwechete, izvo zvinokanganisa mafambiro emapendekete ako paunenge uchiita iro chiitiko.

Kubata padhuze zvakare kunokutendera iwe kutora ako biceps uye chipfuva mhasuru kupfuura yakafara kubata, izvo zvinoreva kuti iwe unogona kukwanisa kupedzisa kudzokorora kwakawanda.

Dzimwe nzira kune yekumusoro pullup

Kuita chiitiko chimwe chete kakawanda kunogona kutungamira mukushushikana, kunyanyisa, uye kudzikira kwekuita uye kuwana. Kana iwe uri kutsvaga kudzidzisa iwo mamwe mhasuru inodiwa muhupamhi-grip pullup, iwe ungangoda mafambiro akafanana iwe aunogona kuwedzera kune yako kugwinya maitiro. Heano mamwe maitiro ekurovedza iwe aunogona kuedza:

Lat pulldown

1. Gara wakatarisana nemuchina we lat pulldown.
2. Bata bhaa nemaoko ako akatarisa kure nemuviri wako, yakafara kupfuura mafudzi-upamhi hwakaparadzaniswa.
3. Zembera torso yako kumashure uye udonhedze pasi pabhawa kusvikira yatsvedza pamusoro pechipfuva chako chepamusoro. Mira zvishoma.
4. Dzorera bhawa zvishoma nezvishoma kunzvimbo yekutanga.

TRX yakatwasuka mutsara

1. Paunenge wakamira, tanga neTrX inobata padivi pechipfuva chako.
2. Dzokera kumashure uye zvishoma nezvishoma udzikise muviri wako, uchichengeta musana wako wakatsetseka.
3. Kana maoko ako akatambanudzwa, imbomira.
4. Dhonza muviri wako kumusoro kumusoro kuchipfuva chako.

Bhendi-rakabatsira pullup

Kushandisa bhanhire rakakora rekubatsira kubatsira mupullup inokutendera iwe kunongedza tsandanyama dzakafanana nerutsigiro rwakakwana kuti ukwanise kufamba nemafomu akanaka. Mutemo wakanaka wechigunwe ndiwo wakakora bhendi, iwe unowana rubatsiro rwakanyanya.

1. Mira pamberi pepullup kana chin-up bar.
2. Loop bhandi rakakomberedza bhawa. Bendisa gumbo rimwe uye isa bhendi pasi pebvi rako, bhururuka pamusoro pebhinya bone.
3. Nemaoko maviri, tora bhawa uye uzvisimudze.

Barbell kana dumbbell mutsara

1. Takura bharosi ine uremu hwakakodzera.
2. Mira netsoka hudyu-hupamhi hwakaparadzana, uye mabvi akakotama zvishoma. Dzosera chiuno chako kumashure, saka torso yako yakafanana nepasi.
3. Bata bhaa nekubata zvishoma zvakapfuvura pane bendekete-upamhi, kukotamisa magokora, uye uunze bhaa kuchipfuva chako.
4. Mira uye udzike pasi kusvika pakutanga chinzvimbo.

Tora woenda nazvo

Kuva nesimba rekuita rakapamhamha-kubata kubata hakusi nyore feat. Mushure mekuti ubudirire kuzviita kamwe chete, zvakadaro, kunzwa kwekubudirira kwakanaka kwazvo. Ndicho chikonzero nei zvakakosha kutora nguva yako kuburikidza nekufambira mberi kwechisikigo kwekufamba.

Rangarira, kana iyo yechinyakare wide-grip pullup iri kunetsa kwazvo, edza imwe yeshanduro dzataurwa pamusoro. Yakaomarara fomu uye kuunganidza chaiyo mhasuru nyaya kupfuura huwandu hwekudzokorora iwe waunoita.