Iko kusvitsa-up exercise (inonziwo chin-up) ndeimwe yezvinhu zvakanyanya kukanganiswa maitiro ekugadzira muviri wepamusoro, kumashure, uye simba guru. Zvinoda chidimbu chakareruka chekushandisa-maitiro-chi-chin-bar. Chin-up bars dzinogona kunge dzakasununguka, zvipfeko zvisingabhadharwi zvezvikoro zvekushandisa, kana nyore, gonhi chin-up bars iwe unotenga paIndaneti kana mune imwe nzvimbo yekutengesa zvinhu zvekutengesa.
Bvisa-Bhari Bhari
Zvinosuruvarisa, vatambi vakawanda havafariri basa iri rinenge riri nyore panguva yavanogara vachidzidzisa simba . Usaita chikanganiso ichocho. Ndiyo imwe ye "inofanirwa kuita" kudzidzira pasinei nehutano hwehutano hwako.
Iko tsika inoshandiswa-inoshandisa kusungirirwa kwepamusoro pamabha, asi chin-up inowanzoshandisa kusungirirwa kwepabonde. Pano, tinotarisa pamusoro pokubata zvakasimba.
Nzira Yokuita Kuda
Iko-kukoka-bhari inofanira kunge iri pakakwirira iyo inoda iwe kuti usvetuka kuti unotora; tsoka dzako dzinofanira kusununguka.
- Mira pasi pebhari uye makumbo ako akafukidzwa mukati.
- Svetuka uye usungirire bhari nechisimba.
- Bendai mabvi enyu uye muyambuke makumbo enyu kuti muve nemaonero akanaka.
- Zvisimudze iwe pachako kuitira kuti chinja chako chienderane nebha.
- Dzikisa iwe pachako saka zvikwereti zvako zvakarurama.
- Dzokorora chikwata chisina kubata pasi.
Pakati pese, iwe unofanira kufambidzana neboka rose mune imwe nzira inononoka uye inodzora.
Zadzai nhamba yekudzokorora basa rako rinodiwa rinoda.
Pane imwe nguva fomu yako ichiderera, inguva yekumira uye zorora kana iwe unogona kuisa njodzi.
Asi Handikwanisi Kuita Chimwe Chikwata Asi
Kana iwe usingakwanise kuita chimwe chinhu chakakwana chekukwevera, pane nzira dzakawanda dzekuvaka simba rako kuitira kuti iwe utange kutanga kuita kuvhura.
- Masiyamu Akabatsirirwa Kukwezva
Tanga nekushandisa kambani-yakagadzira masiro ekubatsira. Iwe unofanirwa kuenda kumitambo yekutamba nekuda kweizvi, asi inzira yakanaka yekutanga kusimbisa simba rinodiwa pakukwevera-up.
- Human Assistance
Iva nemudzidzisi, mudzidzisi, kana muchengeti "anobatsira" iwe. Chengetedza mabvi ako akadzikamisa uye mazvu akayambuka. Waunofambidzana wako achapa runyoro runyoro paanenge achikurira zvikwata zvetsoka dzako. Kubatsira uku kuduku kunobatsira kuderedza uremu hwako kana iwe uchikwira. - Chimiro Chidiki-Ups
Shandisa bhokisi kana nhanho kuti uzvikwidzire mukati mekutora-up "pedza" nzvimbo, uye ubatisise chigunha chako pazinga rekuvhara kwenguva yakareba iwe unogona. Izvi zvichaita kuti muviri wako wepamusoro uwedzere simba munguva. Kushandura zvishoma nezvishoma muhutano husina kunaka-kuongorora (ona pasi apa) kwemavhiki mashoma. - Kuipa Kusina-Ups
Shandisa bhokisi kana nhanho kuti uzvikwidzire mukati mekugadzirira-up "pedza" nzvimbo, uye ubatisise chigunha chako pakureba kwemaawa mashoma. Zvidzikisa zvishoma nezvishoma mukufamba kwakarongedzwa, kumira uye kubata pane dzimwe nhanho dziri munzira. Paunosvika pakadzika, dzokorora nzira. - Half Pull-Ups
Simira pabhokisi kana bhenji inobvumira zvikwereti zvako kuti zvikotamire anenge 90 degrees apo iwe unobata bar. Kutanga kutora-kubva panzvimbo ino kunoda simba shoma shoma kudarika nekutarisa zvizere. Zadzai vashomanana vanokwidza nenzira iyi kutanga, uye chengetedza bhokisi uye ruramisa zvidzitiro zvako pamusoro penguva yekuoma kwakaoma. - Kuramba Chira-Ups
Simira pabhokisi kana bhenji inobvumira zvikwereti zvako kuti zvikotamire zvishoma sezvaunobata bhari. Bendama namabvi kusvikira zvikwiriso zvako zvanyatsoperedzwa, zvino "svetuka" kusvika pakukwira-up "pakupedzisira" nzvimbo nechinja chako necheji. Zvidzikisa zvishoma nezvishoma kudzokera kubhokisi uye dzokorora. Nokufamba kwenguva, uchawana simba kusvikira iwe ugoedza dzimwe kusiyana-siyana.
- Lat Pull-Down
Ita yekutengesa-gadzika-pasi ndiyo imwe nzira yekutanga kusimbisa simba rinodikanwa rekukwira-up. Neyo makina, iwe unogara wakagara nemabvi ako akabatwa pasi uye iwe unoderedza uremu kwauri. Haisi chisarudzo changu chekutanga chekudzidza nzira yekuita nayo kukoka-kwese nokuti yakasiyana zvachose nhengo yemuviri uye yakananga, asi inzira yakachengeteka yekutanga.