MaAustralia anodhonza-kumusoro pane yakachinjika bar - kuti chii uye maitiro echiitwa

Iyo yekuAustralia yekudhonza-kumusoro inzira iri nyore kune yekare barbell kudhonza-kumusoro. Ichi chiitwa chakakodzera kune vese varume nevakadzi vechero nhanho yekusimba.

MaAustralia anodhonza-kumusoro anozivikanwawo sehorizontal grip, low bar, barbell, barbell, hanging, kana horizontal pull-ups.

Iyi haisi iyo inonyanya kufarirwa, asi iri nyore uye inoshanda chaizvo kurovedza kumashure. Inokodzera kune vese varume nevakadzi veese fitness level.

Maitiro ekudhonza-ups eAustralia anoitwa

Muviri wakaiswa muchadenga kuitira kuti bhaa rekudhonzera riri pachipfuva. Tsoka dzakakodzera dzinofanira kugadzikwa pabhawa pancake yakarara pasi. Kana pasina pancake, tsoka dzinoiswa pasi nekusimbisa chitsitsinho, mabvi anokotama zvishoma.

Ipapo ivo vanoita zvinoenderana neanotevera algorithm:

  1. Ita kurembera pamuchinjiko nekubata kwakananga kwakafara zvishoma kudarika mapendekete.
  2. Tora nhanho kana maviri mberi uye zorodza muviri.
  3. Pakufemerwa, dhonza muviri kusvika pamuchinjiko nekuda kwekunetsana kwemhasuru dzekumusana.
  4. Vasati vasvika 3-5 cm kubhawa rebhari, vanodzikisa mapendekete uye vanobata mweya wavo kwemasekondi mashoma.
  5. Pakufema, latissimus dorsi inodzvinyirirwa uye inodzika pasi zvakanaka, ichidzivirira muviri kubva pakudonha.

Neshanduro yakareruka yechiitwa, zvinotenderwa kukotamisa mabvi ako pakona chaipo. Ichi chimiro chinowedzera kuwedzera uye chinowedzera kugadzikana.

Vanosimudza maoko vanoita iyo yekuAustralia ruoko-rumwe kudhonza-kumusoro.

  1. Iyo yakasununguka yekumusoro nhengo inotsikirirwa kudivi, uye iyo inoshanda inochinjirwa pakati pemuviri kubva pachinzvimbo chechimiro chekubata kwakamanikana.
  2. Makumbo akatambanudzwa. Manyama ese emuviri anosunga uye anokwevera chipfuva pamuchinjikwa. Kuchinjana kudiki kwemuviri nehunyanzvi uhu hakudzivisiki. Iyo torso haifanirwe kupuruzira kumashure nekudzoka, ichi ndicho chikanganiso chakakurumbira chekusiyana uku kwechiitwa.
  3. Pamabhawa anoenderana, zviri nyore kuita maAustralia ekudhonza-nekusarerekera grip. Nzvimbo iyi yemuviri muchadenga inopa mutoro pamagokora nemapfudzi.
  4. Iyo yakaderera bhari, ndiko kuwedzera kwekuedza kwaunofanirwa kuisa mukati. Kana vane ruzivo rwepamusoro vanosimudza bhari, zvakakosha kuve nechokwadi kuti muviri hauzorori pasi panzvimbo yakaderera. Nhambwe kubva kumashure kusvika pasi inofanira kunge iine 10 cm.

Ichi chiitwa chichava mavambo akanaka kune avo vanoda kuzodzidza gare gare nzira yekuzvikwevera kumusoro nenzira yechinyakare pane yakachinjika bar.

Izvo zvakakosha uye zvakaipira zveAustralia kudhonza-ups

  • Kubatsira kukuru kwechiitwa ichi ndiko kuchengeteka. Iyo haipe chero decompression kana axial mutoro pamuzongoza. Kuremerwa pane inotenderera cuff yepfudzi ndeye 50% yakaderera pane neyekare yekudhonza-ups (ichi chinhu chakakosha kune vanhu vane huremu hwemuviri).
  • Nekune rimwe divi, iyi tekinoroji haikubvumidze kuti upombe kumusoro kwakafara musana. Nechinangwa ichi, iwe unoda classic horizontal bar. Kubva pakuona kwevarume vanoda kuwana mhasuru dzine simba, iyi minus. Uye kubva pakuona kwevasikana vanoedza kuramba vane nyasha uye panguva imwe chete tsanangudzo dzepamusoro musana tsandanyama, izvi zvinowedzera.

Imhasuru dzipi dzinopinda mukuita

Kana iwe ukaisa tsoka dzako pasi uye wotora yakatwasuka pakati pekubata, mutoro mukuru uchave uri pa:

  • latissimus dorsi;
  • posterior deltoids;
  • biceps;
  • forearm;
  • chiningoningo.

Munguva yekurovedza muviri, kumashure kwehudyu, gluteal tsandanyama, rectus abdominis uye spinal extensors zvinoshandawo.

Imwe nzira kune yechinyakare yekuAustralia yekudhonza-kumusoro

Pamusoro pekusiyana kwechiitwa chakatsanangurwa pamusoro, mamwe marudzi mana anozivikanwa pakati pevatambi vekutanga uye vepakati:

  1. Mune Smith muchina - Iyi ndiyo mutsauko uri nyore. Makumbo anozorora achipokana nema racks e simulator, mutsipa wakanyatsogadziriswa, kureba kwecrossbar kuri nyore kugadzirisa.
  2. Reverse kubata -Izvi zvakasiyana-siyana zvinowedzera mutoro pabiceps uye zvinobvisa kushushikana kubva kumashure. Nharaunda pakati pemichindwe yakaiswa mune reverse grip inofanira kusiyana pakati pe30-40 cm.
  3. Pamabhawa asina kuenzana -Mabhawa akanaka nekuti anopa kureba kwakagadzikana. Zvisinei, zvigunwe zvinogona kusagadzikana kana crossbar ine dhayamita yakawandisa. Mumamiriro ezvinhu akadaro, tambo dzemabhurashi dzichauya kuzonunura. Kana iwe ukaisa makumbo ako pachitsigiro, muviri unowira mundege yakatwasuka. Kubva pakudiwa kwekuchengetedza nzvimbo yakananga, mutoro pamisungo yese uchawedzera zvakanyanya: kumashure, mapendekete, maoko uye musimboti.
  4. Pazvindori uye zvishwe - Ichi chiitiko chakafanana neTRX kudhonza-ups. Munguva yekuitwa kwayo, unogona kutenderedza maoko ako - semuenzaniso, tanga kubva panzvimbo yakaenzana uye kupedzisa pronate. Kushanda nemhete kunosimbisa arch inotsigira tsandanyama dzejojo ​​repafudzi. Inokodzera chete kune vatambi vane ruzivo nekuda kwekuoma kwekuuraya uye njodzi yakakura yekukuvara.

MaAustralia ekudhonza-ups ibasa rakasiyana-siyana rinogona kuitwa kumba.

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