Kuyintokozo enkulu ukuthi ngikubhalele laba bafundi lezi zihloko, wena. Angiyamukeli inkokhelo yokubhala izibuyekezo, umbono wami ngemikhiqizo ungowami, kepha uma uthola izincomo zami zilusizo futhi ugcina uthenga okuthile ngesixhumanisi esisodwa engingathola ikhomishini kulokho. Ulwazi oluningi
Ngabe nawe uyisixakaxaka sezempilo futhi ufuna ukuhlala umile ngazo zonke izindleko? Ngemuva kwalokho uzobe unesifiso sokuthola ibha yokudonsa enhle.
Imigoqo yokudonsa, eyaziwa nangokuthi imigoqo yokudonsa, akuyona eyenhliziyo encane. Uma usemncane, uvame ukwenza ukudonsa okuningi kulandelana ngaphandle kobunzima.
Kepha ngemuva kweminyaka yokudla amafriji nama-burger, namahora amade uhleli phambi kwe-laptop yakho, uzothola ukuthi ngeke usakwazi ukuzikhipha ngokushesha ngendlela owawenza ngayo.
Ngenhlanhla, kunezinhlobo eziningi zemigoqo yokudonsa yokuqeqeshwa, amabha we-chin-up enzelwe izinhlobo ezahlukahlukene zabantu ngezigaba ezahlukene zempilo yabo.
Sizokuqondisa emhlabeni wezinhlobonhlobo zemigoqo yokudonsa, ukuze wena - lapho ukwazi khona - untshontshe umbukiso ngemisipha yakho yomzimba engenhla!
Lokho esixoxa ngakho kulokhu okuthunyelwe okuphelele:
- 1 Imigoqo yokudonsa wonke umuntu
- 2 Ibha yokudonsa yokukhetha engcono kakhulu
- 3 Amabha Wokudonsa Okuhamba Phambili Abuyekeziwe
- 4 Uyikhetha kanjani ibha yokudonsa?
- 5 Izindawo zokudlela ezihamba phambili ezihamba phambili zezinjongo ezihlukile ezibuyekeziwe
- 5.1 Ibha yokudonsa ehamba phambili ngaphandle kwezikulufo nama-drill: Ibha yokudonsa yeRucanor yokuqeqeshwa kwamandla
- 5.2 Ibha Ehamba Phambili Yokudonswa Komnyango: Gxila Fitness Doorway Gym Xtreme
- 5.3 Ibha Yokudonsa Engcono Kakhulu Yodonga: Ibha Yokudonsa (I-Wall Mount)
- 5.4 Ibha Yokudonsa Engcono Kakhulu Yophahla: I-Flashing Chin Up Bar
- 5.5 Ibha yokudonsa emi kahle kakhulu: IVidaXL Power Tower enebhentshi lokuhlala
- 5.6 Ibha Ehamba phambili Yokudonsa Ngaphandle Yangaphandle: Ibha Yokudonga yaseNingizimu South Mount
- 5.7 Ibha Yokudonsa Engcono Kakhulu yeCrossfit: I-Tunturi Cross Fit Yokudonsa Ibha
- 5.8 Ibha yokudonsa ehamba phambili ene-Punching Bag Holder: I-Victory Sports Punching Bag Wall Mount ene-Pull-Up Bar
- 6 Ukuzivocavoca kwebha yokudonsa okuhle kakhulu
- 7 Amanye amathiphu wokudonsa ngebha yokudonsa
Imigoqo yokudonsa wonke umuntu
Ngakho-ke uma ubucabanga ukuthi imigoqo yokudonsa ingeyabantu abasha abagcwele amandla, noma eyabakhi bomzimba abangochwepheshe, sikuphathele izindaba ezimnandi.
Imigoqo yokudonsa iza ngazo zonke izinhlobo nobukhulu futhi ingeyawo wonke umuntu, kufaka phakathi isithandwa se-hamburger!
Ikakhulukazi manje njengoba sichitha isikhathi esithe xaxa ekhaya kunangaphandle nangasejimini, singasebenzisa okunye ukuqeqeshwa kwemisipha.
Umbuzo uwukuthi, yiqiniso, ukuthi ungawugcina kahle lowo mkhiqizo ekhaya; noma uhlala kancane, ungakhathazeki, kukhona imigoqo yokudonsa ephelele yokuthengisa kuwo wonke amagumbi.
Imigoqo yokudonsa ingangezwa kalula ezintweni zokuzivocavoca osuvele unazo ekhaya futhi zilungele ukuzuza ukuqeqeshwa kwamandla okusebenzayo.
Imigoqo yokudonsa iyithuluzi elihle lokuqeqesha ama-biceps aqinile nomhlane oqinile.
Kumele sikweluleke ukuthi uqale ubonane nodokotela wakho ngaphambi kokuba uqale ngalo mzamo omkhulu womzimba.
Awudingi ukuzwa njengabadlali abaningi bakudala ababefisa ukuvelela, okwathi ngemuva kweminyaka babuyela ngokungazelelwe emiphakathini yokudonsa ngaphandle kokuzilungiselela okufanele futhi ngenxa yalokho badabule imisipha noma emibili ehlombe labo.
Yithathe kithi ubeke ukuphepha kwakho kuqala!
Ibha yokudonsa yokukhetha engcono kakhulu
Ukukhetha kwami kokuqala ibha yokudonsa ehamba phambili yile Ibha ye-Rucanor chin-up yokuqeqeshwa kwamandla.
Sikhethe le bha yokudonsa ngoba ibha ingasetshenziswa ngezindlela eziningi.
Ngokubona kwethu, le bha yokudonsa iyindawo yokudonsa enhle kunazo zonke ngaphandle kwezikulufo nama-drill, ehlangabezana nezidingo eziphansi zomsebenzisi.
Sikhethe le ngenxa yenani elikhulu nokuthi ingena kuyo yonke iminyango / ifreyimu.
Ngohlelo elula clamping wena ngocingo induku endaweni.
Inombolo yethu yesi-2 ohlwini iphinde ibe nenani elihle, kepha ngokuhudula okuningi ngamathuba.
Kuyindlela ye- 5 ku-1 Isiteshi sokudonsa. Ukuzivocavoca okungu-5 ukudonsa phezulu, izilevu phezulu, ama-push up, ama-tricep dips nokuhlala phezulu, ngakho-ke ukuzivocavoca umzimba okuphelele komzimba wakho ongaphezulu.
Amabha Wokudonsa Okuhamba Phambili Abuyekeziwe
Kulesi sihloko sibhale imigoqo yokudonsa engcono kakhulu noma amabha we-chin-up wakho ngokuya ngezinhloso ezahlukahlukene enzelwe zona.
Ngale ndlela ungenza ukukhetha okubhekiswe kuwe futhi awulahlekelwa yisikhathi esiningi ufuna imigoqo yokudonsa engcono kakhulu noma ibha yesilevu ehamba phambili.
Ukuze kube lula, sibeke zonke izintandokazi zethu ekubukeni konke ngezansi.
Futhi sinamadivayisi amakhulu ambalwa kuwo, abashisekeli bezemidlalo abanesikhala esengeziwe ekhaya.
Ngabe mhlawumbe unodonga olungaphandle olutholakalayo, unake lolu Strongman Donsela Up Ibha Ngaphandle!
Uma unesikhathi esithe xaxa, funda isibuyekezo esibanzi ngomkhiqizo ngamunye ngokuya phambili ku-athikili.
| Ibha yokudonsa ehamba phambili noma ibha yesilevu | Izithombe |
| Ibha yokudonsa ehamba phambili ngaphandle kwezikulufo nama-drill: Ibha ye-Rucanor chin-up yokuqeqeshwa kwamandla | 
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| Imigoqo yokudonsa ehamba phambili ngezinhloso ezahlukahlukene: 5 ku-1 Isiteshi sokudonsa | 
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| Ibha yokudonsa ehamba phambili yohlaka lomnyango: Gxila kuFitness Doorway Gym Xtreme | 
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| Ibha Ehamba Phambili Yodonga: Ibha yokudonsa (ukukhweza odongeni) | 
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| Ibha yokudonsa ehamba phambili ophahleni: I-Flashing Chin Up bar | 
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| Kuhle ukudonsa ibha emi: IVidaXL Power Tower enebhentshi lokuhlala | 
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| Ibha yokudonsa engaphandle ehamba phambili: ISouthwall Wall Ibeke Ukudonsa Ibha eMhlophe | 
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| Ibha yokudonsa ehamba phambili ye-crossfit: I-Tunturi Cross Fit Donsela Ibha | 
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| Ibha yokudonsa ehamba phambili enesibambi sesikhwama sokushaya: I-Victory Sports Punching Bag Wall Mount enebha yokudonsa | 
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Uyikhetha kanjani ibha yokudonsa?
Kubathandi abafuna ukungena ekuqeqesheni amandla, ungaqala ngokuntywila njengesinyathelo sokuqala kubha yokudonsa.
Ungase futhi ulengise ibha yokudonsa phansi kancane noma ume endaweni ephakeme.
Bese uzidonsela kubha yokudonsa ngezinyawo zakho phansi ekhoneni eliba nzima ngokwengeziwe.
Izindaba ezimnandi ukuthi imigoqo yokudonsa esizoyihlola kulesi sihloko iyahlukahluka, ikusiza ukuthi ufinyelele imigomo yakho kancane kancane ngebha yokudonsa efanelekayo.
Izigaba ezintathu zebha yokudonsa
Ngokuvamile kunamaqembu amakhulu amathathu emigoqo yokudonsa.
Enye yemigoqo yokudonsa edume kakhulu yimigoqo yokudonsa i-cantilever, engadingi umhlangano onomphela futhi okulula ukuyifaka nokususa ngemuva kokuyisebenzisa.
Lokhu kuvame ukuba nezinketho ezahlukene zokubamba.
Lapho uthenga ibha yokudonsa enamakhemikhali, qiniseka ukuthi unaka usayizi webha yokudonsa maqondana nosayizi wohlaka lwakho lomnyango, ukuze ukhethe ibha yokudonsa enokulingana okuhle.
Ngemuva kwalokho unemigoqo yokudonsa, edinga umsebenzi wokubhola nowokufaka. Kunamamodeli ongawakhweza ophahleni, odongeni noma kuhlaka lomnyango.
Le migoqo yokudonsa ivame ukusetshenziswa ngabasindayo, kepha ayithwaleki kalula futhi iyaphatheka.
Ekugcineni, kukhona 'iziteshi zamandla noma imibhoshongo yamandla'.
Lezi yizinto ezisebenza ngokuzimela ezingadingi ukubhola noma ukufakwa. Lokhu kuvame ukukuvumela ukuthi wenze izivivinyo eziningi, kepha kunezinkinga ezithile.
Udinga isikhala esithe xaxa salolu hlobo lwamabha wokudonsa. Zingancipha futhi kancane lapho zisetshenziswa ngoba i-anchorage kwesinye isikhathi ayiboshiwe.
Futhi izinsimbi ezisindayo azikwazi ukusebenzisa umgoqo onjalo wesilevu.
Okudingayo ukwazi ngaphambi kokuthenga ibha yokudonsa
Kunezinto ezithile ezibalulekile okufanele uzigcine engqondweni ngaphambi kokuthenga ibha yokudonsa. Sizibhalisele zona lapha.
Isisindo esilinganisekayo sebha
Ubunzima bha bungalayishwa, ibha iqinile.
Khetha ibha evumelana nesisindo sakho samanje kanye no-20 kg, ngoba njengoba wakha imisipha uzothola isisindo ngokuhamba kwesikhathi.
Kunoma ikuphi, ibha kufanele ikwazi ukuthwala isisindo sakho ngesikhathi sokuqeqeshwa ngaphandle kokuwa.
Uma ufuna ukukwenza kube nzima nakakhulu kuwe, thola ibha ye-chin-up engakusekela isisindo sakho kanye nesisindo esingeziwe sesigqoko sesisindo.
Ukukhweza induku
Kunokuhlukahluka okuningi kulokhu, njengoba sesibonile ngenhla:
- izindonga ezibekwe odongeni
- ukufakwa komnyango
- ukufakwa kophahla
- 'iziteshi zamandla' ezizimele
- imigoqo yezicabha akudingeki uyihlanganise
Ukuhluka ngakunye kunezinzuzo zako. Ibha yesikulufa yokudonsa ingakwazi ukuxhasa isisindo esithe xaxa, ngenkathi ibha yokudonsa engadingi ukuskena inikeza ithuba lokukwazi ukususa ibha ngemuva kokuyisebenzisa.
Izindawo zokudlela ezihamba phambili ezihamba phambili zezinjongo ezihlukile ezibuyekeziwe
Imigoqo yokudonsa iza ngobukhulu obuhlukahlukene namamodeli.
Kuya ngokuthi ufuna ukwenzani ngayo nokuthi ufuna ukuyinamathisela kanjani, kuzobaluleke kakhulu ukuthi iyiphi ibha yokudonsa elungele isimo sakho.
Ibha yokudonsa ehamba phambili ngaphandle kwezikulufo nama-drill: Ibha yokudonsa yeRucanor yokuqeqeshwa kwamandla
Isibonelo, uma uhlala efulethini lapho ungavunyelwe ukugoqa nokubhola, lona uzofika I-chin-up bar yokuqeqeshelwa amandla iza kahle.
Kepha noma ungazizwa uthanda ukwenza imisebenzi engajwayelekile noma ukufakwa 'kokubethelwa' ekhaya lakho, le nduku iyindlela engcono kakhulu.
Induku ingumkhiqizo osezingeni eliphezulu okulula ukuwuphatha. Ibha inobubanzi obungamasentimitha angama-70 nesisindo esikhulu sokuthwala umthwalo esingu-100 kg.
Futhi uma uthatha isinqumo sokuyigoqa (ngokuzithandela), induku ingaphatha i-130 kg.
Kungumkhiqizo olula futhi ongabizi, ongawusebenzisa ngawo ukuzivocavoca okuhlukahlukene ongakwenza ukuqeqesha emuva, ihlombe, ingalo kanye nemisipha ye-abs.
Ngenxa yobukhulu bayo obuhlanganisiwe, ungayigcina ngokushesha ngaphansi kombhede wakho ngemuva kokuyisebenzisa.
Ibha Ehamba Phambili Yokudonswa Komnyango: Gxila Fitness Doorway Gym Xtreme
Le bha yokudonsa iyibha enezinjongo eziningi elungele kokubili ukusunduza nokudonsa.
Le nduku ilingana nezinsika zomnyango ezijwayelekile eziphakathi kuka-61-81 cm futhi isebenza ngendlela ye-lever.
Ungazinqumela ukuthi uqeqesha kuphi futhi nini. Kuphakathi egumbini lokulala noma egumbini lokuphumula.
Okubuye kusizakale ngaleli bha yesilevu ukuthi ungahambisa ukuzivocavoca kwakho phansi, ngoba ibha nayo inika ithuba lokwenza izivivinyo zaphansi.
Ngamafuphi, ngaleli bha eliqinile lokudonsa lohlaka lomnyango ungenza ukuzivocavoca okuphelele.
Esinye isincomo esihle sebha yokudonsa ifreyimu yomnyango, inombolo yethu yesi-2 ohlwini, sicabanga ukuthi yiyona 5 ku-1 Isiteshi sokudonsa.
Ukuzivocavoca ekhaya nokwenza izivivinyo ezihlukene ezi-5 kungamantongomane ngalokhu kusethwa. Ukuze uthole intengo enhle ungenza ama-ups ups, ama-push up, ama-chin ups nama-tricep dips exercises.
Ngenxa yesendlalelo esithambile sokulwa nesiliphu, uhlaka lwakho lomnyango ngeke lonakaliswe. Awudingi ukubhoboza noma yiziphi izimbobo.
Ukuzivocavoca kwakho okuphelele kuqala lapha, khona kanye ekhaya.
Ibha Yokudonsa Engcono Kakhulu Yodonga: Ibha Yokudonsa (I-Wall Mount)
Uma ufuna ukwazi ukuphakamisa ngaphezu kwesisindo sakho, kuzofanele ukhethe okunamathiselwe okuhleliwe.
Imigoqo yokudonsa enamathiselwe unomphela ingathwala okuningi noma kunjalo.
Lona Ibha yokudonsa ebekwe odongeni yisibonelo esihle sebha yokudonsa ebukeka elula, kepha kungathatha kancane.
Isisindo esilayishwayo singama-350 kg. Ngaleli bha esezingeni lokuzivocavoca uqeqesha imisipha yangemuva, i-abs nama-biceps.
Ngakho-ke akudingeki uye ejimini, kepha ungaziqeqesha ngesikhathi sakho futhi kube lula kuwe.
Ngokunye ongabuka kukho Ibha Yokudonsa Ezemidlalo yeGorilla. Izinga laleli bha ngokungangabazeki lisezingeni eliphezulu futhi ungalilayisha lifike kuma-350 kg.
Qeqesha imisipha yakho yangemuva, ama-biceps kanye ne-abs ngaleli bha elilula, nokho elenza imisebenzi eminingi, elifanele futhi ukuphakama komlenze.
Induku inikezwa ngezikulufo nama-plugs. Uyabona ukuthi akudingeki uye ejimini ukuze uthole umzimba oqinile nonemisipha.
'Ukuqeqeshwa esikoleni esidala' kuyaqhubeka nokukhula ekuthandeni; vele uziqeqeshe ngesisindo somzimba wakho. Ungalenga le bar endaweni ephakeme ngokuphelele ukuze kungabikho thuba lokukopela.
Ibha Yokudonsa Engcono Kakhulu Yophahla: I-Flashing Chin Up Bar
Ukuqeqeshwa okusebenzayo kwe-biceps, i-triceps, imisipha yangemuva nesisu, ungacabanga nge-Flashing Chin up bar.
Induku yenzelwe ukulenga ophahleni. Umthamo omkhulu womthwalo ngu-150 kg.
Qiniseka ukuthi uphahla lapho induku izobe ilenga khona lungasekela isisindo esisindayo senduku nesisindo sakho.
Ibha yokudonsa yenziwe ngensimbi eqinile, eqinile engama-50 x 50 mm ngakho-ke ingalayishwa kakhulu.
Ungathanda yini ukuba nebhari yokudonsa emhlophe ophahleni?
Lomlungu omuhle Ibha ye-chin-up bar yeGorilla Sports yophahla, kuhle ukuqeqesha imisipha yangemuva, ama-biceps ne-abs ngokuzivocavoca izilevu, ukudonsa phezulu nokuphakamisa imilenze.
Umbala omhlophe wenza ibha ingabonakali kakhulu ophahleni - imvamisa - omhlophe.
Ngakho-ke ungayilengisa kalula egumbini lakho lokuphumula noma ekamelweni lokulala. Akuyona into ephazamisayo.
Le bha inekhwalithi yokuzivocavoca futhi ingalayishwa ngamakhilogremu angaphansi kwama-350.
Ibha yokudonsa emi kahle kakhulu: IVidaXL Power Tower enebhentshi lokuhlala
Ibha yokudonsa emile enhle kunazo zonke yi- IVidaXL Power Tower.
Ngale divayisi ungenza izinhlobo ezahlukene zokuzivocavoca ngaphezu kokudonsa phezulu. Idivayisi yenzelwe wonke umuntu futhi inikela ngamathuba amaningi.
Le bha yokudonsa imile yakhiwe ngokuqinile futhi izizwa izinzile ngesikhathi sokuqeqeshwa.
Kumele uqiniseke ukuthi uhlala ngaphakathi komthamo omkhulu wokulayisha ongu-150 kg.
Okubuye kube wusizo ukuthi ungalungisa idivayisi ngezidingo zakho.
Ngezinyathelo kanye ne-backrest eguquguqukayo ungazenzela ngokuphelele le bha yesilevu.
Enye inketho enhle yezikhathi zemidlalo yasekhaya eqondile le Weider Pro Power Tower.
UMbhoshongo oqinile onamashubhu wensimbi aqinile, embozwe ngamakhushini anethezekile.
Ngale divayisi yamandla eguquguqukayo ukhetha ukuqeqeshwa kwakho ngokusebenzisa imisebenzi ehlukene yombhoshongo.
Donsa phezulu uphushe phezulu ngezibambo ngokubamba okwengeziwe, futhi uthuthukise okufakwayo. Wenza amadolo amile mpo aphakeme ngalo mbhoshongo wamandla, ngokusekelwa okukhulu.
IPro Power inomthamo omkhulu wokulayisha ongu-140 kg, sicabanga ukuthi isilinganiso sekhwalithi yamanani sihle kakhulu.
Ibha Ehamba phambili Yokudonsa Ngaphandle Yangaphandle: Ibha Yokudonga yaseNingizimu South Mount
Ibha yokudonsa enhle yangaphandle kufanele ikwazi ukushaya. Ngomqondo wokuthi ingamelana namathonya wesimo sezulu.
De Ibha yokudonsa yeSouthwall kuyisinqumo esihle kulesi sigaba.
Ibha yokudonsa yenziwe ngensimbi eqinile engenalutho enesisindo somthwalo esingu-150 kg.
Induku kufanele ifakwe odongeni, ama-plugs ekhonkolo adingekayo ahlinzekwa ngalokhu.
Ngaleli bha emhlophe ungenza izivivinyo ezahlukahlukene zokuzibandakanya, kufaka phakathi ukuqinisa isifuba, emuva, ihlombe noma imisipha yesisu.
Vele, le bha yokudonsa nayo isebenza kahle endlini.
Uncamela ibha yokudonsa yangaphandle eguquguqukayo?
Bese ubheka lokhu Strongman Donsela Up Ibha Ngaphandle isixazululo ongaphandle powder enamathela.
Ibha ilungele zonke izimo zezulu futhi ingalayishwa kufika kuma-250 kg. Vele futhi ungayifaka nje ngaphakathi.
IPull-Up Bar Outdoor iyashintshwa kumabanga amabili - 2 cm noma 60 cm - kusuka odongeni noma ophahleni.
Ungenza ama-chin-ups, ama-ring dips futhi unqamule ngawo, unganamathisela ama-ab-straps akho noma i-ring set - okuhle kakhulu futhi kulula - ngamathuba amaningi kakhulu.
Ibha Yokudonsa Engcono Kakhulu yeCrossfit: I-Tunturi Cross Fit Yokudonsa Ibha
Inzuzo enkulu ye- le bha yesiphambano ilingana nebha yokudonsa ukuthi unezikhundla zezandla eziningi ngenxa yezibambo ezahlukahlukene.
Ngesikhundla ngasinye sesandla uqeqesha iqembu lemisipha elihlukile.
Isibonelo, ungakhetha ukuthi iyiphi isibambo oyisebenzisayo ngesikhathi sokudonsa, okuhlukile kune-chin-up.
Ibha yeTunturi Cross Fit Pull Up ingabekwa kalula odongeni futhi ithathe isikhala esincane.
Kuyisengezo esihle kukho konke ukusetha kwakho kwesiphambano.
Ngesisindo esilinganisekayo esingu-135 kg, umane usebenzise isisindo sakho somzimba ukwenza izivivinyo ukuze uqeqeshe umzimba ophezulu oqinile.
Ngabe ungathanda ukufaka okungeziwe kokudonsa kokukhona kwakho I-Tunturi RC20 Cross Fit Base Rack?
Lona I-Tunturi RC20 Cross Fit Rack Ball Grip-Up Grips ukudonsa izibambo ongazinamathisela kalula kurack.
Uma usebenzisa ukubambelela esikhundleni sebha ejwayelekile, awugcini nje ngokuqeqesha imisipha yangemuva neyengalo ngokudonsa phezulu, kepha futhi neminwe, izandla nezingalo zangaphambili.
Kuhle kakhulu, hhayi ukubhekelwa phansi ukuqeqeshwa okwengeziwe. Lokhu kudonsa kuqeda ukuzivocavoca umzimba.
Ibha yokudonsa ehamba phambili ene-Punching Bag Holder: I-Victory Sports Punching Bag Wall Mount ene-Pull-Up Bar
Ngabe ufuna ukulahlekelwa amandla akho ngaphezu kokudonsa kwakho kwansuku zonke nokuqhubela phambili ngokushaya isikhwama sokushaya?
Ngubani ongayithandi imikhiqizo yokusetshenziswa okuningi!
De I-Victory Sports Punching Bag Wall Mount enebha yokudonsa njengoba, njengoba igama liphakamisa, inemisebenzi emibili.
Ungazidonsela phezulu kubha, kepha futhi ungilengisa isikhwama sokubhoboza kuso.
Ibha yokudonsa inekhwalithi yokuzivocavoca, okusho ukuthi isebenza kahle nasejimini njengoba isebenza nasekhaya.
Ukusekelwa kodonga akukwazi ukuphatha isisindo sakho kuphela, kepha futhi kungamunca ukushaywa okutholwa yisikhwama sokushaya.
Umthamo omkhulu womthwalo ngu-100 kg futhi unikezwa ngaphandle kwesikhwama sokushaya. Uma ufuna ukuthenga isikhwama sokubhoboza khona manjalo, sincoma lokhu kuqine Isikhwama sokubhoboza seHanumat 150 cm Kuvuliwe.
Enye inketho enhle le bha yesilevu / idonsa ibha Incl. isibhakela sokubhoboza isiqinisekiso.
Ungathwala ibha ngesisindo esingu-100 kg. tax, gcina lokho engqondweni.
Ubude beketanga lesikhwama sokushaya yi-13 cm. futhi ibha yenziwa ngophawuda omnyama insimbi eshisiwe. Umhlangano ulula futhi uza nencwajana.
Ukuzivocavoca kwebha yokudonsa okuhle kakhulu
Ungacabanga ukuthi kunokuhluka okuncane kokuvivinya umzimba ngebha yokudonsa. Noma kunjalo, ungenza okungaphezu nje kokuthi 'qala okujwayelekile'.
Ngezansi kukhona ezinye izivivinyo zokuzivivinya, noma ukubukela le ndatshana ethokozisayo kusuka ku-Menshealth:
Donsa ibha kwesilevu phezulu
Lo msebenzi ugcizelela ukuqeqesha ama-biceps. Lo msebenzi muhle ukuqala ngawo ngoba inqubo kulula ukuyifunda.
Okudingeka ukwenze ukubamba ibha ngesandla (ngezandla zangaphakathi ezibheke emzimbeni wakho) ebangeni elincane kancane kunobubanzi behlombe lakho.
Bese uzidonsela phezulu bese uzama ukuphakamisa imisipha yesifuba.
Ukweqa izinyawo kugcina umzimba wakho uthule ngangokunokwenzeka futhi wonke amandla namandla ayathathwa ezandleni.
Donsa ngokubamba okubanzi
Nweba ibanga phakathi kwezingalo, ngakho-ke dlula emahlombe, vumela imisipha ebanzi emuva yenze umsebenzi.
Bamba ibha ngokubamba ngokweqile (ngaphandle kwezandla zakho zibheke emzimbeni wakho) bese uzidonsela phezulu kuze kube yilapho isilevu sakho sesidlulile kubha.
Uqhubeka ngokuzithoba kancane uphinde uphinde usebenzise lo msebenzi. Ngalokhu uqeqesha hhayi izingalo kuphela, kodwa nemisipha yangemuva.
Kushaya izandla kudonsela phezulu
Lokhu kuvivinya umzimba kwenzelwa lapho usuthuthuke kancane.
Igama lokuzivocavoca lisho konke, kufanele ushaye izandla zakho ngesikhathi sokudonswa bese uya phambili kancane kunokudonswa okujwayelekile.
Ngaphezu kwamandla, udinga ukuxhumana okuhle kanye nomthamo omuhle wokuqhuma kwalokhu kuvivinya umzimba.
Kungcono ukuqala lo msebenzi ngokubamba okuncane ukuqeqesha ukuqhuma ngaphambi kokuyeka ibha.
Uyazidonsela phezulu bese ucindezela phezulu kancane ukuze wakhe umzuzwana lapho uqala khona ukushaya izandla.
Zijwayeze lokhu kahle ngokubamba okuncane kuqala. Ngale ndlela izandla zisondelene futhi ungaqhubeka kalula ukushaya izandla.
Kamuva ungasakaza izingalo ngokuya ngokuya ziqhela njengoba uba ngcono ekuzivocavoca umzimba.
Donsela phezulu ngemuva kwentamo
Lo msebenzi ukuqeqesha amahlombe nengaphakathi langemuva. Bamba ibha ngokubamba okubanzi okubanzi.
Ngenkathi udonsa, hambisa ikhanda lakho phambili ukuze ibha iwele entanyeni.
Uzidonsela emuva ekhanda lakho hhayi kude kuze kufike emahlombe.
Amanye amathiphu wokudonsa ngebha yokudonsa
Okufuna ukukufeza ngalezi zivivinyo kuyizingalo ezinamandla nezicubu zangemuva.
Ukufeza imiphumela ephezulu, kubalulekile ukuthi wenze umsebenzi ngamunye ngendlela elawulwayo nezolile. Ngale ndlela, ukungezwani emisipheni kusatshalaliswa ngokulinganayo.
Uma kwesinye isikhathi uba nekhono lokudonsa phezulu futhi isisindo sakho somzimba kulula kakhulu ukusikhuphula, ungahlala ungeza izinsimbi ngendlela yesigqoko sesisindo noma izinsimbi ezinyaweni zakho.
Futhi cabanga ukusebenzisa amagilavu ukuze ubambe kangcono uma kunesidingo. Ngcono ukubambelela kwakho kubha, lapho ukwazi ukuzidonsela phezulu.
Lapha uzothola lezi nezinye izivivinyo zebha yokudonsa ezenziwayo:
Ukuqeqeshwa 'kweSikole Esidala' komzimba oqinile
Ukusebenza esikoleni esidala kanye ne-crossfit, kepha futhi gcina umzimba wakho kahle ngokuqeqeshwa kwansuku zonke ekhaya kuya ngokuya kwanda.
Abasubathi abaningi bayazishaya indiva izinsimbi bese baziqeqesha ngesisindo somzimba wabo 'kuphela'.
Ngemuva kwakho konke, izivivinyo zikhombisa ukuthi iningi 'lezinyanda zemisipha nezindawo ezinamandla', ngemuva kweminyaka yoqeqesho ejimini, kwesinye isikhathi azikwazi ngisho nokugibela odongeni. Imvamisa abanamandla ngokwanele okwenza ukudonsa okumbalwa!
Isizukulwane esisha sabasubathi basekhaya sifuna 'amandla wangempela' ngokusebenzisa 'ukubuyela emuva ekusetshenzisweni kwesikole esidala'.
Njengoba abashayi besibhakela bebehlale benza, cabanga nje ngeqhawe lethu elidala lesikole, umshayisibhakela 'Rocky Balboa' (uSylvester Stallone).
Yini inhloso yokudonsa phezulu?
Ukudonsa kungokunye kokuzivocavoca okuphumelela kakhulu ukuqinisa imisipha yangemuva. Ukudonsela phezulu kusebenza imisipha yangemuva elandelayo:
- ULatissimus Dorsi: umsipha omkhulu kunayo yonke yomhlane ongaphezulu oqala maphakathi emuva uye ngezansi kwekhaba nehlombe.
- trapezius: Kutholakala entanyeni kuye emahlombe womabili.
Ngabe imigoqo yokudonsa iyasiza ukwakha imisipha?
Ukudonsa kusebenza cishe yonke imisipha emzimbeni wakho ophezulu, ikakhulukazi emuva kwakho, yingakho kuyisishisi esisebenza kahle kangaka.
Ngokushintsha ukubamba kwakho, noma ukuphakama kwebha yakho, ungakhomba futhi eminye imisipha okuphuthelwa ukudonsa okujwayelekile.
Yikuphi okungcono, ukudonsa phezulu noma izilevu phezulu?
Okwe-chin-ups, bamba ibha izintende zibheke kuwe nezokudonsa, bamba ibha izintende zibheke kude nawe.
Ngenxa yalokho, ama-chin-ups asebenza kangcono emisipheni engaphambi komzimba wakho, njengama-biceps akho nesifuba sakho, ngenkathi ukudonsa kusebenza kakhulu emisipheni yakho yangemuva neyehlombe.
Kungaba kuhle ukusebenzisa amagilavu wokuzivocavoca ukudonsa kubha yesilevu. Nakhu esinakho the best imfanelo amagilavu ngawe shazi beka.
