Ukufunda ukwenza aNyusela phezulu, qala ngokuxhoma ebharini.Nyusela phezuluBamba izihlunu zomqolo ophakathi kwaye uphakamise amagxa akho kumnqonqo wakho.Khumbula ukugcina iingalo zakho zithe tye kulo lonke intshukumo.Into ephambili kukugcina ifom efanelekileyo kunye nokulawula ukuhamba kwengalo yakho.Nje ukuba uphumelele obu buchule, ungaqhubela phambili kwimithambo ephezulu kakhulu.Nazi iingcebiso ezimbalwa zokukunceda ufezekise okugqibeleleyoNyusela phezulu.
Eyona ndawo ifanelekileyo yesandla: Kwi-aNyusela phezulu, izandla kufuneka zibe banzi kancinane kunobubanzi bamagxa ngokuhlukana.Nyusela phezuluEsi sikhundla sibalulekile kunxibelelwano olululo lweelats.Isikhundla esingalunganga sesandla siya kubeka uxinzelelo olukhulu kakhulu kumagxa kunye nokukhawulela uluhlu lwentshukumo.Ukongeza, indawo efanelekileyo yokuxhoma ezantsi ibalulekile ukuphepha ukutsala amagxa akho ngasemva kwaye ukwandise ukuzinza kwegxalaba lakho.Ukwenza ukutsalwa ngaphandle kokumiswa kwesandla ngokufanelekileyo kwandisa umngcipheko wokukhutshwa kunye nokulimala.
I-Banded Pull-Up: I-Banded pull-ups inokuphucula ukusebenza kwakho kulo msebenzi.Nyusela phezuluOlu qheliselo lwenziwa ngokunciphisa ubunzima bomzimba wakho ngoncedo lwebhendi yokumelana.Xa usenza iibhanti zokutsalela phezulu, qinisekisa ukuba uhamba kancinane kwaye ngokulawulekayo ukuthintela ukuphindela ezantsi.Ukufumana ezona ziphumo zintle, sebenzisa ibhendi yokuxhathisa ukuba nje ingqindilili ngokwaneleyo ukuxhasa ubunzima bomzimba wakho.Ekugqibeleni, uya kukwazi ukwenzaNyusela phezulus ngaphandle band.
Ukuzilolonga: Ukufunda ukwenza aNyusela phezulukunokuba lucelomngeni.Nyusela phezuluNangona kunjalo, ngefomu efanelekileyo kunye noqeqesho, unokufezekisa injongo ekuhambeni kwexesha.Ukuba awuqinisekanga ngeyakhoNyusela phezulus, ungatshintsha ezinye imithambo.Xa sele ukhululekile kunye neNyusela phezulus, ungaqala ukuzongeza kwindlela yakho yokuzilolonga.Nangona kunjalo, zilungiselele ukuchitha ixesha elininzi usenza lo msebenzi.Nokuba umtsha kuyo, kukho indlela yokuzifaka kwishedyuli yakho.
I-Weighted Pull-Up: Ukwahluka kokutsalwa okwenziwe ngomthwalo wangaphandle kuya kwandisa i-hypertrophy kunye namandla.Nyusela phezuluIimbaleki zihlala zisenza utsalo olunobunzima njengolona tshintsho luphambili.Ungasebenzisa ibhanti lokudipha ukukunceda ngeentsimbi.Qinisekisa ukuba uzenza ngokuchanekileyo ukuphepha ukulimala kunye neentlungu.Xa ufunda ukwenza ukutsalwa, kubalulekile ukufunda indlela efanelekileyo, nokuba ayingowona umthambo owuthandayo.
Ukwahluka: Iinguqu zokutsalwa zibizwa ngokwenxalenye yomzimba edibana nebar ngexesha lokuhamba.Isifuba, umzekelo, sigxile kwisifuba ngelixa i-sternum-up iqeqesha i-sternum.Le yokugqibela ifuna ukunyuswa kwe-scapular ngakumbi kunye nokudakumba.Ungasebenzisa kwakhona ibha yediphu njengotshintsho lwediphu.Kubalulekile ukwenza ukwahluka kotsalo ngononophelo nangokukhuselekileyo.
Ukuchasana: Xa usebenzisa isichasi sokutsalwa, elona xabiso lisebenzayo le-resistor likumyalelo we-10kO.Ukuchasana okuphantsi kuvumela ukuba kubekho ukuhamba ngoku ngakumbi, ngelixa ukuchasana okuphezulu kuvumela ukuba ngaphantsi kwangoku ukuhamba.Ukuchasana kokutsalwa kuya kugqiba i-voltage yepini yokufaka.Oku kungasetyenziselwa ukwandisa okanye ukunciphisa ukuxhathisa kwesixhobo, kwaye kunokukunceda ukuba wakhe umzimba owomeleleyo.Wakuba ufunde ukwenza oku, uya kumangaliswa yindlela esebenza ngayo.
Ixesha lokuposa: May-23-2022