Wide grip tsala-up - ukusetyenziswa kakhulu emva kwakho

Lo msebenzi, ngathi etsala ukubambelela libanzi enye engcono yokwenza umthambo ukuze sisebenze ngaphandle izihlunu umva. Iingcali endle lokuphila kunye namayeza imidlalo bathi ngoxa luqalisa ukusebenza zonke izihlunu umntla - ukusuka kwezona ziseza ntsi kwe-ndaba kunye esinqeni imiqadi aphezulu esihlunwini trapezius kunye nezihlunu entanyeni. Nangona elula emananga lo msebenzi, kufuneka ube izakhono ezithile kunye nolwazi ukuze kuphunyezwe kakuhle kuyo. Kungenjalo, endaweni esikhulu uyakwazi zingonzakala yaye sichukumise ekufumaneni ukwenzakala kwenkqubo musculoskeletal.

Imibuzo malunga nendlela ukwenza ngokuchanekileyo ngokubanzi grip tsala-ups, ezinye izihlunu asebenza kulo kwindawo yokuqala, kufuneka kuvela engqondweni konke yembaleki yavelisa amagqabi ngaphambi kokuba uqale ukuqhelisela. Yinto eyaziwayo ukuba kukho iinguqulelo ezininzi kwalo msebenzi. Kwenye wabo umzimba womntu ihamba ukuze phezulu kwepali awo point wachukumisa intamo, kwaye enye - loo kwesilevu. Kuzo zombini Iinguqulelo ukuzilolonga kusebenza le dorsi latissimus, yaye zonke iinxalenye kulo mmandla, athi abenoxanduva kuphuhliso ububanzi balo. Wide abambelele kume esifubeni, ukongeza izihlunu kummandla ngentla watsho, zibandakanya indawo pectoral uqeqesho.

Technique kwalo msebenzi kufuneka libe kwinqanaba elenza ukuba ngongoma phezulu isikhokelo zengalo zezi ngokunxuseneyo kwezinye iinkalo ngamnye. Oku kule ndawo, baya kufumana uxinzelelo kakhulu emzimbeni, ekubeni awo lexikulu. Wide grip ukuqinisa kufuneka yenziwe ngendlela yokuba ngexesha intshukumo ikhaba ngaxeshanye saa emacaleni uze emva koko wasondela kwalapho. Amalunga engqinibeni ngexesha intshukumo sinyanzelekile ngawo onke amaxesha ukuba ahlale kwindawo angasemva akwamkelekanga ukuphambukisa nibakhwelelisele kude kakhulu phambili. Izandla kwi bar kufuneka kusoloko kubekwa kuphela kwindawo tye, kwaye zife - ivaliwe.

Amaninzi, injongo yalo msebenzi kukwandisa ubunzima kwezihlunu. Ngoko ke, ngethuba ukuphunyezwa kwayo kuyimfuneko ukuze ukulandela ezimbalwa iimfuno ezilula. Okokuqala, wasiphula ukubambelela ebanzi ngempumelelo ukwandisa izihlunu kuphela xa phantsi ixesha lokulayisha kwaye inani kophindo ingqamana hypertrophy. Eyokuqala i parameter kufuneka bahlale phakathi uluhlu imizuzwana 25 ukuya ku-40, kwaye eyesibini - ukususela-8 ukuya kwele-12.

Inani leeseti zokusebenza kunye ikhefu phakathi kwabo kufuneka athobele le njongo olunye uqeqesho. Kufuneka kuqatshelwe ukuba uninzi lwabantu ababandakanyekayo ukuze iseti mass kwezihlunu ngasemva, ngokubanzi grip utsalo-up kudibanisa kunye nezinye umthambo akukho ngempumelelo ngaphantsi. Umzekelo, kuqeqesho undenzele nkqo kunye liyanqwenela block tyaba wolula intonga okanye dumbbells ngendlela axis. Kuyo nayiphi na imeko, ukuba inani umsebenzi emzimbeni mayingabi ngaphezu izithethe ezisekiweyo, kungenjalo unako lula ukusebenza umzimba. Akukhuthazwa ukuba ukuzilolonga ngaphezu kwesinye prodelyvat iiseti 10-12 ukusebenza iqela kwezihlunu ngalinye.