Ce rau cov bar: tus sawv ntawm kiv puag ncig, rub-ups. kev ua tau zoo cov txheej txheem

Ua hauj lwm nrog rau nws tus kheej yuag - qhov uas yooj yim thiab feem ntau pheej yig txoj kev uas yuav siv. Ntxiv mus, nrog rau txoj kev muaj lub siab xav zoo li cov chav kawm ntawv muaj peev xwm ua tau ib tug zoo daim duab thiab yav tom ntej noj qab haus huv. Niaj hnub no peb yuav sib tham txog cov tswv yim yooj ce rau lub bar, namely zawm thiab lifting nrog lub coup. Txawm lawv simplicity, cov ce yog zoo heev.

rub

Peb pib nrog cov pull-ups. Qhov no qoj ib ce, nyob rau hauv ib tes, nws yog yooj yim dua tus sawv-coup, thiab nyob rau lwm yam, yog ib tug ntawm cov nqa-coup theem. Yog li ntawd, nws mam li pib.

Rub-ups tso cai rau cov ua kis las kom ncab zoo rov qab, raws li tau zoo raws li tone cov nqaij ntshiv ntawm lub rov qab thiab caj npab. Yog vim li cas tone, tsis txhob tso? Vim hais tias nyob rau hauv no ce muab kev koom tes yog ib tug ntau ntawm cov nqaij pawg, thiab yog li ntawd, nws yog ib qhov nyuaj rau mloog zoo lub load rau tej yam ntawm lawv. Vim li no, ce yog yooj yim. Yog li ntawd hais tias nce nqaij loj los ntawm kev siv pull-up zog nyob rau hauv no mus sab laj txog cov nyem thiab ua rau kom lub hwj chim nqi ntawm kev ua hauj lwm nqaij - tsis muaj lo lus nug. Koj yuav tau mus txog qhov twg muaj ib tug nqaj: nyob rau hauv lub gym, nyob rau hauv qhov chaw ua si, muaj ib tug yuav nyob rau hauv koj tus kheej lub tsev los yog txawm nyob rau hauv ib tsob ntoo.

Yuav ua li cas nqaij ua hauj lwm thaum rub rau lub bar

Raws li twb tau hais, rub cia mus thauj cov nqaij ntshiv ntawm lub rov qab thiab caj npab. Tab sis ib co nqaij yuav tsum loaded ntau - nyob rau hauv lub tuav. Tsoos tuav, uas yog feem ntau zoo li lub cev kev kawm cov xib fwb, yog ncaj (xib teg deb ntawm koj), xub pwg dav sib nrug. Nyob rau hauv cov ntaub ntawv no, tej hauj lwm tom qab cov nqaij thiab Biceps.

Rov qab (lub xibtes) rau tuav lub xub pwg dav tso cai rau kom muab zoo load Biceps feem. Nws yog ua tsaug rau qhov no feature, beginners feem ntau xaiv ib tug variation ntawm pull-ups.

Cov feem ntau nyuaj ib tug yog rub ib tug ntau tuav. Feem ntau beginners no variation ua panic. Tab sis lub dav tuav tso cai rau koj mus ua hauj lwm ob peb dorsal nqaij pawg, namely latissimus, trapezius nqaij thiab paired puag ncig. Ib tug ntau version ntawm no ce - wide tuav pull-ups rau lub taub hau loads tib leeg, tab sis muab ntau haum rau lub broadest leeg.

Nyob rau hauv tas li ntawd mus rau lub dav thiab nruab nrab, muaj lwm tuav - nqaim. Thaum lub pull-up ncaj nqaim tuav nyob rau hauv lub tej hauj lwm xws li toothed thiab latissimus (tshwj xeeb tshaj yog cov hauv qab ib feem ntawm) tom qab nqaij, raws li zoo li ib co degree ntawm tes flexors. Rov qab nqaim tuav muab cov nyhuv tib yam li ib tug ncaj kab, tsuas yog nws yog ntau accentuated loads Biceps.

Txheej txheem pull-ups

Yog li ntawd, peb xam tawm uas cov nqaij ntshiv ua hauj lwm thaum rub rau lub bar. Tam sim no nws yog lub sij hawm mus kawm tau li cas rau ntes. Nyob rau hauv hauv paus ntsiab lus, qhov no ce tsis muaj kev nyuaj, thiab ua raws li ib qho yooj yim raws li nws zoo nkaus li, tab sis ib co lus yeej tseem muaj.

Qhov loj tshaj plaws yog hais tias nws yog tsim nyog los nco ntsoov: yog hais tias koj xav tau ntau tshaj load tau txais ib yam nqaij pab pawg neeg, ces sim kom nws, nws tsiv lub cev mus. Ntawm cov hoob kawm, ib tug tseem ceeb luag hauj lwm nyob rau hauv lub qhov teeb meem ntawm tsom nqaij pawg plays ib tug tuav, tab sis cov txheej txheem tseem ceeb heev. Piv txwv li, nyob rau hauv ib tug broad txaus khiav nraub qaum ris yuav tsum sawv rau ntawm cov nuj nqis ntawm cov ntaub ntawv tuaj. Yog hais tias ib tug neeg ncaws kab taub yuav rub nws tus kheej nrog nws ob txhais tes, lub load yuav siv ib feem nyob rau hauv lub Biceps.

Cia li ob peb nuances:

1. Yuav kom rub-ups thaum lub cev tsis ua xoob, cia li hla koj ob txhais ceg thaum pib ntawm lub ce. Ntawm chav kawm, nrog muaj zog jerks thiab nws yuav pab tsis tau, yog li sim mus ntseeg nkaws. Qhov no tsis tsuas yuav tiv thaiv koj cov pob qij txha, tab sis kuj mus rau ib tug ntau zoo hauj lwm ntawm cov leeg.

2. Thaum tus nqi qis tshaj taw tes ncaj lub caj npab siab, yog li ntawd cov nqaij yog zoo ncav us txog. Thiab nyob rau sab saum toj, sim kov lub crossbar lub hauv siab (lub sab ib feem ntawm lub caj dab, yog hais tias tus pull-up ntau tuav qab lub taub hau).

3. Thaum lub pull-up nrog ib tug view mus ua hauj lwm tawm koj rov qab (raws li ib tug txoj cai, peb yuav sib tham txog direct txaus), muab tso rau koj tus ntiv tes xoo rau sab saum toj, raws li zoo raws li tag nrho cov lwm yam ntiv tes. Yog li ntawd me ntsis ua kom yuam kev yuav cia qualitatively ncab txha caj nqaij rau tus nqi qis taw tes ntawm cov amplitude.

4. Nyob rau hauv txhua tus neeg mob, tshwj tsis yog rau cov rub lub taub hau, sim me ntsis khoov lub rov qab mus rau ib tug nrog ib tug ntsug bar muaj lub hauv siab thiab tsis yog tus lub taub hau. Nyob rau hauv cov ntaub ntawv ntawm pull-ups rau lub taub hau lub cev yuav tsum tsim ib txoj kab ncaj nraim thoob plaws hauv lub zog. Los ntawm txoj kev, qhov no variation ntawm lub pull-up yog suav tias yog lub feem ntau txaus ntshai. Yog li ntawd yuav tsev thiab ceev faj!

5. Yog hais tias koj muaj peev xwm caum tsis cuag txawm ib zaug, kawm pib rub nyob rau hauv lub qis bar, uas tso cai rau thawb tawm los ntawm hauv av thiab muab lub cev ib boost. Koj yuav tau sim ua ib tug passive theem ntawm lub ce, uas yog txo. Nce mus rau lub bar nrog kev pab los ntawm ib lub rooj zaum thiab sim tog maj mam li sai tau. Qhov no yuav pab npaj cov leeg loj loads.

Tus sawv mus rau lub coup

Yog li ntawd, nrhiav kev tawm li cas yuav muab lifting thiab Master lawv cov txheej txheem, peb yuav tsum yeej xwb lub ce nyob rau crossbar. Tus thawj ntawm cov - tus sawv-coup. Qhov no yog ib tug classic ce uas tsim kev sib koom tes thiab npag zog. Ntawm cov gymnasts thiab stritvarkauterov sawv-coup yog suav tias yog ib qho yooj yim tuav, uas nyob rau hauv lub bar. Tab sis cov neeg no ce feem ntau ua rau ib tug ntau ntawm teeb meem. Nyob rau hauv lub xyoo, nws tau nyiaj li cov unofficial raws li txoj cai ntawm "qhia natrenirovannosti lub cev." Yog li ntawd, nws siv raws li ib tug txheej txheem nyob rau hauv cov tub rog thiab rau kev txais neeg kawm mus rau ntau yam kev cai lij choj ceev xwm lub koom haum.

Tsom nqaij pawg

Dhau li nqaij muab kev koom tes nyob rau hauv lub pull-ups, khiav thiab xws li ib tug loj nqaij pab pawg neeg xws li abs thaum ua ib tug coup nqa. Nws yuav pab kom thiaj txhawb nqa thiab muab pov li.

Nyob rau hauv tas li ntawd, cov kev ua rau lub bar cia los tsim lub cev muaj zog sib haum thiab kev kawm rau siab tswj nws lub cev. Nyob rau hauv tas li ntawd, lawv yog heev pab tau rau vestibular apparatus.

Contraindications

Raws li ib tug txoj cai, xws ce yog npaum li cas los ntawm cov neeg uas tau kawm los yuav nruj, paub txog lawv tus kheej lub cev thiab lawv tus kheej muaj peev xwm. Beginners sawv, lub coup yog yuav tsis. Txawm li cas los, nyob rau hauv txhua rooj plaub yuav tsum tau muab ib co xim contraindications. Yog li ntawd, lub ntsiab sawv daws yuav yog:

1. Cov kev raug mob ntawm cov pob qij txha, namely lub luj tshib, xub pwg thiab lub dab teg.

2. Mob taub hau, lub taub hau tej kab mob thiab ntshav siab teeb meem.

3. Cov tsis muaj kev sib haum ntawm taw.

Tej yam yooj yim pull-ups muaj tsuas yog ib contraindication - teeb meem nrog cov pob qij txha. Ib tug sawv mus rau lub coup - tsis yog li ntawd ntau npaum li cas lub zog cob qhia, gymnastics raws li ib tug keeb, thiab nws yog ib tug txawv kiag li theem ntawm kev pheej hmoo.

Rau cov neeg uas tsis muaj peev xwm mus ntes tsawg kawg yog tsib lub sij hawm, koj yuav tsum tsis txhob sim mus rau sawv-ib kiv puag ncig. Qhov no ua kis las yuav tsuas tsis tau khaws cia nyob rau hauv lub bar thiab dai rau. Ntawm cov hoob kawm, koj muaj peev xwm ruaj ntseg rau koj tus kheej ib tug muaj kev ruaj ntseg straps, tab sis tsis tas yuav, yog hais tias koj muaj peev xwm tsis tau mus nrog. Rub-ups nyob rau hauv cov ntaub ntawv no - nws yog ib cov tsiaj ntawv, tsis muaj uas txoj kev loj hlob muaj peev xwm tsis tau pib mus rau daim ntawv lo lus.

kev ua tau zoo cov txheej txheem

Ua ntej transgress rau tus sawv ntawm ib tug kiv puag ncig, nws yog tsim nyog los kawm tau li cas los tsis tau tsuas yog ntes, tab sis kuj yuav nqa lub ncaj ceg; lub siab, lub zoo dua. Yog hais tias koj yuav ua li cas ob uas thiab lwm lub caij ntau tshaj 5-10 lub sij hawm, ces koj muaj txaus lub dag lub zog mus nqa-coup.

Yog li ntawd, peb piav qhia txog cov txheej txheem nyob rau hauv qhov chaw:

1. Ua ntej koj yuav tau coj mus rau kab rov tav bar thiab dai. Vis rau lub bar yuav tsum tsis txhob yuav dhau lawm ntev, vim hais tias txawm nws yuav siv sij hawm tam sim ntawd ib tug ntau ntawm lub zog. Cov tuav tej zaum yuav sib txawv, li cas los xij, nws yog suav tias yog ib tug classic ncaj los yog ib tug ncaj nruab nrab. Txij li thaum nyob rau hauv rooj plaub no tus siv rov qab yog tsis tseem ceeb kwv, tus ntiv tes xoo yog nyob rau lwm sab txheeb ze mus rau lwm yam ntiv tes (yog li ntawd-hu ua diav rawg). Qhov no tuav yog ntau tsim nyog los ntawm tus taw tes ntawm view ntawm kev ruaj ntseg.

2. Tam sim no koj yuav tsum nyob rau tib lub sij hawm mus caum thiab tsa koj ob txhais ceg saum toj no lub theem ntawm cov bar, ua kom muab pov rau lawv los ntawm nws. inertia txaus ceg hla qab lub bar. Nyob rau ib lub sij hawm thaum lub loj ko taw ntau tshaj, thiab lawv rub lub cev nqes los, muaj ib tug coup.

3. Cov endpoint ua kis las tau txais nyob ze rau qhov ntsug txoj hauj lwm, thiab cov crossbar yog lub duav rov sauv theem. Qhov no txoj hauj lwm yog raug xa mus rau raws li ib tug ua kom pom tseeb rau hauv lub crossbar.

variations

Cov ncaws pob raug muab faib ua ob theem ntawm lub ce. Ua ntej, lawv tsis sawv rau cov bar, thiab ces tsa ob txhais ceg, los yog lwm versa - tsa nws ob txhais taw, thiab ces rub li thiab dovorachivat. Xws li ib tug tsim zoo spectacular, tab sis nws yog muaj tsuas yog tom qab ntev workouts. Ua ob theem nyob rau tib lub sij hawm ntau npaum li cas yooj yim.

Muaj kuj pab txhawb qhov kev siv technology, tsis zoo li uas yog pre-buildup nyob rau hauv thiaj li yuav nce inertia quab yuam. Cov txheej txheem no yog pom tau hais tias tsis ncaj ncees lawm, ces nws yuav zoo dua yog tso tseg nws.

Lwm nyuab version yog hu ua tus "cuaj", los yog "plaub". Ntawm kab hauv qab no yog hais tias ib tug neeg ncaws kab taub yuav tsum tsis txhob tsuas ua cov los ntawm cov kab rov tav bar, thiab ua nws tsis kov nws lub plab. Nws hloov tawm hais tias txhais tes - lub tsuas yog ib feem ntawm lub cev, uas nyob rau hauv cov ntaub ntawv no yog nyob rau hauv kev sib cuag nrog cov kab rov tav bar. Qhov no qoj ib ce yog ntau yam ntxiv nyuaj tshaj li tus classic version, li ntawd, ua ntej koj pib mus rau nws, koj xav tau ib tug zoo ua hauj lwm tawm ib tug yooj yim ntxiv rau cov coup.

bracing

Tej zaum nws suab coj txawv txawv, tab sis rau qhov tseeb thiab zoo nkauj mus qaum ntuj mus rau lub coup yuav tsum ua hauj lwm rau ncab. Peb yuav tau tham txog lub hamstrings, uas thaum tsis txaus ncab yuav tsis cia koj tsa ncaj ob txhais ceg. Lawv yuav involuntarily khoov. Qhov no tsis tsuas mob lub qhov muag, tab sis kuj cuam tshuam rau kev cov impetus mus rau lub coup. Sim sawv nyob rau hauv pem teb kom tau nws ob txhais tes rau hauv pem teb nrog ncaj ob txhais ceg thiab rov qab. Yog hais tias tsis, them mloog mus ncab.

Kev cob qhia rau cov bar

Tam sim no uas koj paub yuav ua li cas kom sawv, lub coup lub tham txog qhov kev npaj ntawm cov kev cob qhia kev pab cuam. Muaj ntau txoj kev kawm txoj kev, uas yog muab tso ua ke raws li lub hom phiaj ntawm lub ua kis las. Nqa-kiv puag ncig nyob rau hauv kev kawm yog tsis tshua muaj siv. Raws li twb tau hais, nws yog es ib tug qhia ntawm lub dag lub zog thiab ua kom sib haum, es kev kawm txujci. Yog li ntawd hais tias tus sawv ntawm lub coup-txiav txim siab los yog ua ntej tus me nyuam cov qauv, los yog rau ib tug hloov. Tab sis lifting thiab ceg lawd ntawm cov xovxwm - txheem ce, uas yog feem ntau ua. Piv txwv li, xav txog ib tug ntawm cov raug workout kev pab cuam nyob rau hauv lub bar.

Tuesday:

1. Rub-ups dav tuav.

2. nruab nrab tuav pullups (xib teg deb ntawm koj).

3. taw sawv nyob rau hauv lub ruaj.

Thursday:

1. Rub-ups dav tuav qab lub taub hau.

2. Rub-nruab nrab tuav (xib teg tig koj).

3. Lifting taw nyob rau hauv ruaj.

Wednesday - tawm Thursday, repeats Monday, hnub Friday thiab repeats Tuesday. Hnub Saturday thiab hnub Sunday - so. Koj yuav tsum caum cuag ib tug ob peb lub sij hawm tsawg tshaj li uas koj tshaj plaws nyob rau hauv 4 poob lawm. Tib yam nrog ceg nqa, koj yuav cia li pib nrog ob tug le caag.

Thaum qhov kev pab cuam yog nyob rau hauv bar yog ib qho yooj yim, koj yuav ntxiv tau rau nws lub siab ntxiv-coup. Nws yog zoo dua rau ua ce nyob rau hauv thaum pib ntawm koj workout, thaum koj ob txhais tes yog tag nrho ntawm lub zog. Ces qhov uas yuav tsis ua hauj lwm yog tsawg heev.

xaus

Niaj hnub no peb pom tawm li cas yuav muab qhov nyuaj ce rau lub crossbar. Raws li koj tau pom, txawm zoo-paub rau tag nrho cov los ntawm thaum yau rub thiab lifting-coup ntau ntau nuances thiab subtleties. Txawm li cas los, rau tus txheej txheem ntawm cov kev ua yog ib qho yooj yim. Ua lawv, koj muaj peev xwm kom lub cev zoo zoo lawm thiab xav tias noj qab nyob zoo. Yog li ntawd, txhua txhua tus kheej-saib txiv neej yuav tsum tau tsawg puav koom rau lub bar.