Zokoka zaku Australia pa bala yopingasa - zomwe zili ndi mawonekedwe a masewerawo

Kukokera ku Australia ndi njira yosavuta yosinthira ma barbell apamwamba kwambiri. Zochita izi ndizoyenera kwa amuna ndi akazi a msinkhu uliwonse wolimbitsa thupi.

Zokoka za ku Australia zimadziwikanso kuti grip horizontal, low bar, barbell, barbell, kupachika, kapena kukoka kopingasa.

Izi sizodziwika kwambiri, koma zolimbitsa thupi zosavuta komanso zothandiza kwambiri kumbuyo. Ndiwoyenera kwa amuna ndi akazi a magulu onse olimbitsa thupi.

Momwe ma pullups aku Australia amachitira

Thupi limayikidwa mumlengalenga kuti chokokeracho chikhale pachifuwa. Mapazi moyenerera ayenera kukhala pa bala pancake atagona pansi. Ngati palibe pancake, mapazi amayikidwa pansi ndikugogomezera chidendene, mawondo amapindika pang'ono.

Kenako amachita motsatira algorithm ili:

  1. Chitani kupachika pa crossbar ndi kugwira molunjika pang'ono lonse kuposa mapewa.
  2. Tengani sitepe imodzi kapena ziwiri patsogolo ndikupumula thupi.
  3. Pa kudzoza, kokerani thupi mpaka pamtanda chifukwa cha kupsinjika kwa minofu yakumbuyo.
  4. Asanafike 3-5 masentimita ku bar ya bar, amatsitsa mapewa ndikupumira kwa masekondi angapo.
  5. Popuma mpweya, latissimus dorsi imaphwanyidwa ndikutsitsa bwino, zomwe zimapangitsa kuti thupi lisagwedezeke.

Ndi mawonekedwe opepuka a masewera olimbitsa thupi, ndizololedwa kugwada pakona yoyenera. Kukhazikika uku kumawonjezera mphamvu ndikuwonjezera bata.

Onyamulira odziwa ku Australia amakoka mkono umodzi.

  1. Chiwalo cham'mwamba chaulere chimakanikizidwa kumbali, ndipo chogwira ntchito chimasunthidwa pakati pa thupi kuchokera kumalo odziwika bwino akugwira mopapatiza.
  2. Miyendo ndi yotambasula. Minofu yonse ya thupi imamangitsa ndikukokera pachifuwa pamtanda. Kutembenuza pang'ono kwa thupi ndi njira iyi ndikosapeweka. The torso sayenera kusuntha mmbuyo ndi mtsogolo, ichi ndiye cholakwika chodziwika kwambiri pakusintha kwamasewerawa.
  3. Pamipiringidzo yofananira, ndikosavuta kuchita zokoka zaku Australia mosalowerera ndale. Malo awa a thupi mumlengalenga amapereka katundu pazigongono ndi mapewa.
  4. Pamene mipiringidzo imakhala yotsika, m'pamenenso muyenera kuikapo khama kwambiri. Pamene onyamula odziwa bwino kwambiri atsitsa mipiringidzo, ndikofunika kuonetsetsa kuti thupi lisapume pansi pamunsi kwambiri. Mtunda kuchokera kumbuyo mpaka pansi uyenera kukhala osachepera 10 cm.

Zochita izi zidzakhala chiyambi chabwino kwa iwo omwe akufuna kuti aphunzire momwe angadzikokere mwachikale pa bar yopingasa.

Ubwino waukulu ndi kuipa kwa Australia kukoka-ups

  • Ubwino waukulu wa masewerawa ndi chitetezo. Sichimapereka kusokoneza kulikonse kapena axial katundu pa msana. Katundu pamapewa ozungulira ndi otsika ndi 50% kuposa momwe amakoka akale (izi ndizofunikira kwambiri kwa anthu omwe ali ndi kulemera kwakukulu).
  • Kumbali inayi, njirayi sikukulolani kuti mupope msana waukulu. Pachifukwa ichi, muyenera classic yopingasa kapamwamba. Kuchokera pamalingaliro a amuna omwe akufuna kukhala ndi minofu yamphamvu, izi ndizochepa. Ndipo kuchokera kumalingaliro a atsikana omwe amayesetsa kukhalabe achisomo komanso nthawi yomweyo tsatanetsatane wa minofu yam'mbuyo yam'mbuyo, izi ndizowonjezera.

Ndi minofu iti yomwe imayamba kugwira ntchito

Mukayika mapazi anu pansi ndikugwira molunjika pakati, katundu wamkulu adzakhala pa:

  • latissimus dorsi
  • posterior deltoids;
  • biceps;
  • mkono;
  • dzanja.

Panthawi yochita masewera olimbitsa thupi, kumbuyo kwa ntchafu, minofu ya gluteal, rectus abdominis ndi extensors ya msana imagwiranso ntchito.

M'malo mwa zokoka zachikhalidwe zaku Australia

Kuphatikiza pa kusiyanasiyana kwa masewera olimbitsa thupi omwe afotokozedwa pamwambapa, mitundu ina inayi ndi yotchuka pakati pa othamanga oyambira ndi apakatikati:

  1. Mu makina a Smith - Uku ndiye kusinthika kosavuta. Miyendo imapumira motsutsana ndi ma racks a simulator, khosi limakhazikika mokhazikika, kutalika kwa crossbar ndikosavuta kusintha.
  2. Reverse grip - Mitundu iyi imawonjezera katundu pa biceps ndikuchepetsa kupsinjika kumbuyo. Mtunda pakati pa mitengo ya kanjedza yoyikidwa m'malo obwerera kumbuyo uyenera kukhala wa 30-40 cm.
  3. Pa mipiringidzo yosiyana - Mipiringidzo ndi yabwino chifukwa imapereka kutalika kwabwino. Komabe, zala zimatha kukhala zosasangalatsa ngati mtandawo uli ndi mainchesi akulu kwambiri. Zikatero, zingwe zomangira maburashi zidzathandiza. Ngati muyika miyendo yanu pa chothandizira, thupi lidzagwera mu ndege yopingasa. Kuchokera pakufunika kukhalabe ndi malo okhazikika, katundu pa minofu yonse idzawonjezeka kwambiri: kumbuyo, mapewa, mikono ndi pachimake.
  4. Pa mphete ndi malupu - Zochita izi ndizofanana ndi zokoka za TRX. Pakuphedwa kwake, mukhoza kutembenuza manja anu mozungulira - mwachitsanzo, yambani kuchokera kumalo ofanana ndikumaliza kutchulidwa. Kugwira ntchito ndi mphete kumalimbitsa minofu yothandizira mapewa. Ndizoyenera kwa othamanga odziwa bwino okha chifukwa cha zovuta za kuphedwa komanso chiopsezo chachikulu cha kuvulala.

Kukoka ku Australia ndi masewera olimbitsa thupi omwe amatha kuchitikira kunyumba.

Siyani Mumakonda