Ukuze ufunde ukwenza aDonsela phezulu, qala ngokulenga endaweni yokucima ukoma.Donsela phezuluBandakanya imisipha yomgogodla ophakathi nendawo bese uphakamisela amahlombe akho ngasemgogodleni wakho.Khumbula ukugcina izingalo zakho ziqondile kukho konke ukunyakaza.Isihluthulelo siwukugcina isimo esifanele nokulawula ukunyakaza kwengalo yakho.Uma usuwazi kahle lo msebenzi, ungadlulela kuma-exercises athuthuke kakhulu.Nawa amathiphu ambalwa angakusiza uzuze okuhleDonsela phezulu.
Indawo ekahle yesandla: Kwe-aDonsela phezulu, izandla kufanele zibe banzi kancane kunobubanzi behlombe ngokuhlukana.Donsela phezuluLesi sikhundla sibalulekile ekuhlanganyeleni okuhle kwama-lats.Ukuma kwesandla okungalungile kuzobeka ingcindezi enkulu emahlombe futhi kukhawule ububanzi bokunyakaza.Ukwengeza, indawo efanele yokulenga phansi ibalulekile ukuze ugweme ukudonsa amahlombe akho emuva futhi ukwandise ukuzinza kwehlombe lakho elihlangene.Ukwenza ukudonsa ngaphandle kokuma kahle kwesandla kwandisa ingozi yokugudluka nokulimala.
I-Banded Pull-Up: Ukudonsa okuhlanganisiwe kungathuthukisa ukusebenza kwakho kulo msebenzi.Donsela phezuluLezi zivivinyo zenziwa ngokwehlisa isisindo somzimba wakho ngosizo lwebhande lokumelana.Uma wenza ukudonsa ngamabhande, qinisekisa ukuthi uhamba kancane futhi uyalawuleka ukuze uvimbele ukuphindela phansi.Ukuze uthole imiphumela engcono kakhulu, sebenzisa ibhande lokumelana inqobo nje uma likhulu ngokwanele ukusekela isisindo somzimba wakho.Ekugcineni, uzokwazi ukwenzaDonsela phezulus ngaphandle kwebhendi.
Umjikelezo Wokujima: Ukufunda ukwenza aDonsela phezulukungaba inselele.Donsela phezuluKodwa-ke, ngefomu nokuqeqeshwa okufanele, ungafinyelela umgomo ngokuhamba kwesikhathi.Uma ungazethembi ngeyakhoDonsela phezulus, ungashintsha ezinye izivivinyo.Uma usukhululekile neDonsela phezulus, ungaqala ukuwangeza esimisweni sakho sokujima.Nokho, zilungiselele ukuchitha isikhathi esiningi usebenza kulo msebenzi.Ngisho noma umusha kukho, kukhona indlela yokuwahlanganisa ohlelweni lwakho.
I-Weighted Pull-Up: Ukwehluka kokudonsa okwenziwe ngomthwalo wangaphandle kuzokhulisa i-hypertrophy namandla.Donsela phezuluAbasubathi bavame ukwenza ukudonsa okunesisindo njengoshintsho oluyinhloko.Ungasebenzisa ibhande lokucwilisa ukukusiza ngezisindo.Qinisekisa ukuthi uzenza ngendlela efanele ukuze ugweme ukulimala kanye nezinhlungu.Lapho ufunda ukwenza i-pull-up, kubalulekile ukufunda ifomu elifanele, ngisho noma kungewona umsebenzi owuthandayo.
Ukuhluka: Izinguquko zokudonsa ziqanjwe ngokwengxenye yomzimba ehlangana nebha ngesikhathi sokunyakaza.Isifuba, isibonelo, sigxila esifubeni ngenkathi i-sternum-up iqeqesha i-sternum.Lokhu kwakamuva kudinga ukwenyuswa kwe-scapular kanye nokudangala.Ungasebenzisa futhi i-dip bar njengokwehluka kwediphu.Kubalulekile ukwenza ukuhluka kokudonsa ngokucophelela nangokuphepha.
Ukumelana: Uma usebenzisa i-resistor yokudonsa, inani elisebenza kakhulu le-resistor liku-oda lika-10kO.Ukumelana okuphansi kuvumela okwamanje okuningi ukuthi kugeleze, kuyilapho ukumelana okuphezulu kuvumela ukugeleza okuncane kwamanje.Ukumelana kwe-pull-up kuzonquma i-voltage yephinikhodi yokufaka.Lokhu kungasetshenziswa ukukhulisa noma ukunciphisa ukumelana kwedivayisi, futhi kungakusiza ukwakha umzimba onamandla.Uma usufundile ukuthi ungakwenza kanjani lokhu, uzomangala ukuthi kungasebenza kanjani.
Isikhathi sokuthumela: May-23-2022