Akunjalo wonke umdlali we-novice onokuziqhayisa ngokukwazi ukuzithela kwi-bar engqamlekileyo, kuba uthatha ukuba ngumzimba wezemidlalo osele uqeqeshiwe kancane. Abo banomdla wendlela yokuphambanisa izandla zabo kwi-bar, iingcali zicebisa ukuba ziqale ngezinto ezincinci kwaye zihambe ngokuthe ngqo zijolise kwiinjongo.
Yintoni eyabonwayo ukupompa kwezandla kwi-bar?
Ngaphambi kokuba uthathe i-crossbar, kufuneka uqinise izandla zakho, wenze iimvavanyo ezizodwa kunye ne-dumbbells, kunye neefas kwi-crossbar. Ukongezelela, kufuneka uhlale ucinezela kude ukusuka emgangathweni , kwaye kunye nokusebenza kakuhle kwezandla, ukuxubusha iiklasi kwibhar, kukuphunyezwa kwe-traction ephezulu kwi simulator jikelele. Idizayini yayo ibandakanya ibhentshi kunye neenyawo ezinqamlekileyo kunye ne-rack enebhokisi apho ikhebula liphonswa khona. Kwesinye siphelo sawo, izisindo zimiweyo, kwaye kwelinye - isisombululo. Impembelelo yokwenza i-traction ephezulu icacise ngokuphindaphindiweyo ukudonsa kwi-barbar, ukuvumela ukuba uhlakulele isakhono esifanelekileyo.
Kwenzeka ngokukhawuleza ukuba uphakamise izandla zakho kwibha?
Emva kokuba ungaya kwi-pull-up, kodwa ukuze ukwazi ukuqonda olu buchule kwaye uphakamise imisipha , kufuneka usebenzise iindlela eziliqela zokubamba iqhosha lomhlaba, apha:
- Ngokuthe ngqo, apho iminwe yezandla iqondiswa kude nayo. Ukuqinisela umzimba wonke, ukukhupha nge-jerk ukuze i-chin isiphezu kwe-crossbar. Inani lokuphindaphinda lixhomekeke kumandla omdlali.
- Phindela, apho iminwe yezandla zibukeka ngokwazo. Inkqubo ifanayo.
- I-raznokhvat, apho iminwe yesandla esinye ibukeka ngokwazo, kunye nezinye - ezivela kubo.
Ukongezelela, ukubaluleka komgama phakathi kwezandla, kuba kubanzi, kunzima ukwenza umsebenzi. Kunengqiqo kubafazi bazityhutyha kunye noncedo lomlingane okanye ummi, kwaye kungenziwa kwinqanaba elincinane kwindlela ebizwa ngokuba yi-Australia, xa imilenze ihlala phantsi, kwaye umzimba uphawule kwi-crossbar.