Nzira Yekuita Izvo Zvinokurudzira neChin Up Practice

Vakai uye Musimba Simba

Kunyange zvazvo kunyanya kudzidzira mumudzidzisi wezvigadzirwa zvekurenga kunosanganisira kusimudza kana kutama zvisikwa zvekunze, mamwe maitiro anoshandisa muviri wako uremu hwekudzivirira . Iko kunokwira uye kunongedza mienzaniso mikuru yeiyi.

Kukwezva kunoda kuti iwe wakasimudza muviri wako nemaoko kuitira kuti chidimbu chako kana mutsipa uite zvakananga nebhari maoko ako ari kushandisa kukukwevera iwe.

Iwe unogona kubatisisa bhar (kusvitsa) kana kuvhara (chin up). Vamwe vadzidzisi vanoshevedza zvose zviri zviviri kuti "shanduka," uye kubata kwechisimba kunonzi revers chin up.

1 - Kutanga nzvimbo

1. Zvigadzirire pasi pebhari raunoda kushandisa kuti ubvise muviri wako. Mimwe magymine ine magetsi anokubvumira kuti uise unhu huripo huchagadzirisa zvimwe zvewe muviriwewe kuitira kuti zvive nyore kuita chiito ichi.
2. Chiyero chinokwevera bhar kazhinji kacho chiri panzvimbo yakakwirira inokuda kuti iwe usvetuka uye unonzwisisa bhari. Ita izvi, kusarudza kana kunyanya kukwezva kana kusungirirwa.
3. Kana uchida kushandisa michina yakabatsirika , isa maoko ako pamagetsi emakina mushure mekugadzirisa zvakanakira.
4. Iwe zvino wakagadzirira kuita basa racho. Kazhinji, chikamu chekumusoro chemuitiro wacho chinotanga pakarepo mushure mokubata bhari.

2 - Itai Mafambiro

1. Netsoka dzako dzinofanira kunge dziri pasi kana iwe uri kushandisa mukana wokukwevera bar (inowanikwa mumifananidzo); kana uri kushandisa mishonga inorema, mabvi ako anofanira kunge achizorora padhandi.
   
   Cherechedza kuti kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine masimbi, kuyambuka makumbo apasi uye kupfugama pamabvi kunogona kupa humwe hutano hwakanaka hunoita kuti muviri wako uwedzere kutonga kana uchiita basa racho.
2. Zvichengetedze kusvikira chinya chako chiri pamusoro pezinga kana pamusoro pepamusoro pemutsara wamaoko ako pari. Dhonza mizariro inowanzove yakakura kana yakamanikana.
3. Zviwisire pasi kuti uwane zvakakwana uye dzokorora chikwata usingabati pasi.
4. Iwe unogona kusiyanisa tempo , kana nguva yakatorwa kuti uite kumwe kudzokorora. Kubata kumusoro kana pasi, kana kufamba zvishoma nezvishoma, kuchawedzera basa rauri kuita.
5. Tanga ne 3 kana 4 kudzokorora, zorora, uye edza kuita imwe yakagadzirirwa. Vakai pane izvi simba rinovandudza.

3 - Pfungwa kuCherechedza

• Chiri chinokamhina (kana kushandura grip) chichasimbisa zvakanyanya ma biceps mitsipa yepamberi kwemaoko epamusoro, nepo kunyanya kunamatira kunobatsira kusimbisa midzi yepakati kumashure pamwe nemaoko.
• Ichi chiito chinogona kunge chakaoma pamapfudzi akabatanidzwa uye musimba kana zvisingatenderwi, kunyanya nechisungo chakakura. Kana iwe usina chokwadi kana kuti uchinetseka, tanidza kune yakamanikana kusvika pakati (ona mufananidzo).
• Yeuka, mumabasa aya uri kutora muviri wako wose. Icho hachisi chiito chekuita zvishoma, uye zvakanakisisa kukudziridza simba rekutanga nemushandira anobatsira usati waita basa rakaoma pamwe nebhadha yepamusoro.