Donsa-ups on rừng eliphansi Vis amanga - omunye izivivinyo kangcono imisipha emuva

Donsa-ups on rừng eliphansi Vis amanga - ilula kakhulu kodwa ngempumelelo ukuvocavoca umzimba ngokwanele, kungaba ngcono imisipha ngamakhono ahlukahlukene emuva nezingalo. Ukuze enze lokho, awudingi noma yiphi impahla umsebenzi noma inqubo ngokubulawa ne Umqeqeshi eyenza lesi sivivinyo kakhulu efanelekayo Wabasaqalayo. Donsa-ups on rừng eliphansi Vis amanga ukuthuthukisa imisipha ezifana:

• Latissimus, round enkulu nemisipha rhomboid emhlane. Zenza yibona ababenza umsebenzi omningi emzimbeni iphakama emugqeni.
• Biceps flexes ingalo endololwaneni futhi triceps obhekene kuqiniswa yabo.

incazelo Jikelele umsebenzi nokusebenza imishini

Ukuze enze wokudonsa ups on rừng eliphansi Vis ukuqamba amanga, udinga efanele uqobo oluvundlile. Futhi, yebo, kufanele ufunde Imibandela imishini umsebenzi ukuthi inomphumela esiphezulu.

Ukuze uqalise ukwenza ukufakwa oluvundlile. ukuphakama kwalo kufanele luhambisane cishe ezingeni plexus yakho elanga. Lapha kulapho umsebenzi zizosebenza kakhulu. Ngezinye ephakeme indawo oluvundlile umsebenzi kulula kakhulu. Uma, Ngakolunye uhlangothi, oluvundlile yenziwe yaba phansi kakhulu, bese ukubamba up on zingavumi kakhulu. Uma ungakwazi ngokuzimela ulungise ukuphakama oluvundlile, zama ukuthola ibha noma ipayipi ukuphakama elikhulu.

Uyakuqonda isango ibha ububanzi yokuthi phezulu ephakamisa ingalo kukhona perpendicular ibha. Kuheleza kumele kube engaxutshiwe, isithupha ivaliwe enqabeni. izinyawo Abut e iyiphi indawo. Kubalulekile ukwazi: the ezikude umlenze ibha emile, ngokunjalo, ezincane igebe eliphakathi umzimba futhi phansi, nzima ekusebenziseni. Ngakho-ke, i-engeli enyakazayo ingakhetfwa kuye ezingeni lakho kokufaneleka. Gcina izibunu zakho bese ucindezela Friend emzimbeni kwaba ngokuphelele kwesokudla. imizamo gqwa kwemisipha emuva ukudonsa umzimba emugqeni futhi uthinte namabele. Phezulu ikhefu imizuzwana elilodwa noma amabili, esiphezulu ingcosana ikhaba, bese wagcizelela ukunyakaza kancane emuva indawo yokuqala.

izinhlobo ukudonsa-ups

Ukudonsa phezu rừng eliphansi Vis amanga has ukulungiswa eziningana. Uma ufuna ukwenza ukugcizelela okukhulu phansi lat, wenze ukuqonda umsebenzi reverse. Uma kwenzeka yakho okusalele emuva imisipha qembu yilabo biceps, zama ukuba baphonse ithawula phezu bar, athabathe ukuphela kwakhe kuheleza reverse. Ngokuhamba ephakamisa kancane alulaze emikhawulweni ithawula esandleni.

Donsa-ups kulabo abafuna ukufunda izindlela ukuze uhambisane

Uma umgomo wakho - ukuze ufunde ukuthi uhambisane, ungasiza lokhu silingo phezu rừng eliphansi Vis izimisele amanga. Benza kahle - esikhundleni ukugcina umzimba uqondile, wena bend ukhalo lwakho, ukuze wawa nje ngaphansi oluvundlile. Lokho kuzodingeka into efana ekhanyayo wokudonsa ups. Uma kudingekile, ungakwazi ukusiza ngisho izinyawo zakho kancane kudlule nzima kakhulu kuwe ngaphandle kokuba ubonise indawo. Uma kahle leli su ukudonsa-up kanye kahle kufanele kalula etholwe, zama kancane kancane bathuthele zakudala wokudonsa ups.