Pripated Grip: Ho ikoetlisa le Melemo

Litaba

• Ke eng e boletsoeng ka letsoho?
• Leka sena: Ho bitsoa bicep curl
• Leka sena: Ho bitsoa pullup
• Melemo ea boitlhakiso bo boletsoeng
• Ntlafatsa boikoetliso ba hau
• Tsela

Ke eng e boletsoeng ka letsoho?

Ho tobana le liatla tsa hau hole le 'mele oa hau ha o ikoetlisa ke mokhoa o tsejoang e le ho tšoara ka mokhoa o boletsoeng. Letsoho la hau le feta bareng, dumbbell, kapa kettlebell ka li-knuckle tsa hau kaholimo.

Hangata ho sebelisoa grip bakeng sa li-bicep curls, pullups le barbell squats. E boetse e sebelisetsoa ho hatisa libenche le mahetla, hammoho le lilifte tse kang ho phamola, ho bolaea le ho hloekisa.

Ho tšoara ka thata ha u ntse u ikoetlisa ho bohlokoa joaloka ho ba le sebopeho se nepahetseng, 'mele le mekhoa ea ho hema. Ha re shebeng boikoetliso bo bong bo etsoang ka tlamo e boletsoeng le hore na hobaneng litlamo tsena li le molemo.

Leka sena: Ho bitsoa bicep curl

Bicep curl e boletsoeng e boetse e bitsoa reverse bicep curl.

1. Ema ka ho khumama hanyenyane mangoleng 'me maoto a hao a arohane ka bophara ba mahetla.
2. Tšoara li-dumbbells tse peli kapa li-barbell liatla tsa hau li shebile fatše.
3. Boloka litsoeng tsa hau li atametse haufi le 'mele oa hau ha u ntse u tlisa boima sefubeng, u penya mahetla a hao.
4. Theola morao tlase ho ea sebakeng sa ho qala.
5. Etsa lihlopha tse 2 ho isa ho tse 3 tsa ho pheta-pheta tse 12 ho isa ho tse 20.

Mesifa sebetsa:

• brachioradialis
• brachialis (brachialis anticus)
• li-biceps (biceps brachii)

Li-bicep curls tse phahamisitsoeng ka bobeli li shebile ho uena 'me li bicep curls li shebile li-biceps tsa hau. Li-curls tse boletsoeng li boetse li sebetsa matsohong a hau a kantle le ka pele, 'me li tla u thusa ho holisa matla a ho tšoara. Li boetse li thata ho li etsa.

Leka sena: Ho bitsoa pullup

Pullup e boletsoeng e bitsoa pullup feela. Ebile, boemo ba ho tšoara ke phapang ea mantlha lipakeng tsa sena le chinup.

1. Ema ka tlase ho bareng e kaholimo.
2. Tobana le liatla tsa hau hole le 'mele oa hau ha u ntse u tšoere bareng ka menoana e fetang kaholimo.
3. Boloka matsoho a hao a pharaletse hanyane ho feta mahetla a hao.
4. Atametsa matsoho a hau haufi le bareng ho supa mesifa ea letsoho la hau.
5. Iketlile bareng, koba mangole, kapa u phahamise maoto ka morao. U ka tšela maqaqailana ha u khetha.
6. Exhale ha o ntse o phahamisa 'mele oa hau ho tlisa seledu sa hau ka holim'a bareng, o hohela litsoeng tsa hau mahlakoreng a hau.
7. Inhale ho otlolla matsoho butle butle ebe o khutlela sebakeng sa ho qala.
8. Etsa lihlopha tse 2 ho isa ho tse 3 tsa ho pheta-pheta tse 6 ho isa ho tse 12.

Mesifa sebetsa:

• latissimus dorsi
• li-rhomboids
• trapezius
• brachialis
• brachioradialis

Bakeng sa li-pullups tse phahamisitsoeng (tse bitsoang hape li-chinups), o tla ts'oara bareng ka bophara ba mahetla liatla tsa hau li shebile ho uena. Li-chinups li sebetsa mokokotlo oa hau o bohareng, bokantle bo holimo, le li-biceps, 'me hangata li bonolo ho li etsa ho feta li-pullups.

Matšoao a hau a morao a shebiloe ka mefuta e 'meli ea li-pullups.

Melemo ea boitlhakiso bo boletsoeng

Ho ikoetlisa hangata ho ba thata le ho feta ha ho etsoa ka letsoho le boletsoeng. Ha u sebelisa litšoaro tsena, u tla be u kenya tšebetsong lihlopha tsa mesifa le ho eketsa matla. Leha ho le joalo, lipatlisiso tse ling lia hlokahala ho bontša hore liphapang li bohlokoa.

Phuputso e nyane ea 2017 e fumane hore banna ba sebelisang grip e boletsoeng ba bonts'itse ts'ebetso ea mesifa ho feta ha ba ne ba sebelisa matsoho a mang bakeng sa pullups.

Liphapang li fumanoe ha mesifa e ntse e lelefatsa le ho khutsufatsa. Ka kakaretso, liphapang tsa letsoho tsa pullups li fumanoe li hlahisa litholoana tse tšoanang.

Batho ba baholo ba fumane hore litheko tse boletsoeng li ne li fokola haholo ha li bapisoa le tse sa nke lehlakore le tse phahamisitsoeng. Sena se ka supa hore ho sebetsa ho matlafatsa li-forearm tsa hau maemong a boletsoeng ho ka ba molemo haholo.

Phuputso e nyane ea 2010 e fumane hore mesifa ea pectoral le bicep e ne e ts'oaroa haholo nakong ea li-chinups (supinated grip) ho feta nakong ea pullups (pronated grip). Trapezius e ka tlase e ne e sebetsa haholo nakong ea li-pullups.

Ho ne ho se na phapang e kholo lipakeng tsa ho etsa li-pullups le li-chinups khafetsa le ho sebelisa sesebelisoa sa pullup.

Ntlafatsa boikoetliso ba hau

Ho fapanya likhahla tsa hau ho thusa ho ntlafatsa ho ikoetlisa ka lebaka la lihlopha tsa mesifa tse reretsoeng.

Liphetoho tse nyane mabapi le hore na u ikoetlisa joang li ka fetisetsa sepheo ho mesifa e fapaneng. Ba ka etsa hore boikoetliso ba hau bo be hantle ka ho netefatsa hore o sebetsa mesifa e mengata kamoo ho ka khonehang. Hape o tla ba le menyetla e fokolang ea ho sebetsa ho feta tekano kapa ho lematsa 'mele oa hau ho pheta-pheta.

Ho tlisa phaello le mefuta e fapaneng hantle ho ikoetliseng, kopanya letsoho la hau. Sena se tla thusa ho boloka mmele oa hau o hokahane le ho fokotsa khatello ea kelello matsohong a hao, likhorong le mahetleng. Ho tseba hore na letsoho le tšoereng hantle ho tla latela karolo ea 'mele oa hau eo u batlang ho e sebetsa.

U ka sebelisa grip e boletsoeng bakeng sa boikoetliso bo bongata, ho kenyelletsa:

• tobetsa bencheng
• khatiso ea mahetla
• barbell squat
• mola
• dead hang
• barbell shrug
• leraba bareng deadlift ka shrug
• khutlisa barbell wrist curl

Tšoaro e phahameng e ka u thusa ho:

• mola
• mola o khelohileng
• li-chinups
• mola o kobehileng
• lat pulldown

Tšoaro e ngoe (letsoho le leng le boletsoeng 'me le leng le phahamisitsoe) le ka sebelisoa bakeng sa:

• mefuta e fapaneng ea ho bolaea
• spotting, haholo-holo mochineng oa khatiso
• litloaelo tsa setso le sumo

Leretso ke ntho e boletsoeng moo monwana o motona o ts'oaroang fatše ka menoana. E ka sebelisoa bakeng sa boikoetliso bo bongata, ho kenyelletsa:

• hloekileng le jerk
• hlotha
• maqhubu
• ho shoa
• chinup bar e leketlile

Tsela

Ho itšoara ka mokhoa o boletsoeng ho ka etsa hore boikoetliso bo be thata le ho feta, kahoo ke mohopolo o motle ho bo ikoetlisa e le hore o bo etse hantle. Ha ho ikoetlisa ho le thata le ho feta, ho hlokahala haholo ho matlafatsa mesifa e amanang le eona.

Etsa bonnete ba hore u ikoetlisa ka har'a meeli ea hau ka ho se ikitlaelletse ka thata kapa ho feta meeli ea hau. Ho sebelisa li-grips tse ncha ho ka sebetsa mesifa ea hau ka litsela tse fapaneng, tse ka utloang 'meleng oa hau, empa ha ea lokela ho ba bohloko.

Ho bohlokoa ho bua le ngaka ea hau pele u qala lenaneo le lecha la boikoetliso, haholo-holo haeba u na le mathata a bophelo bo botle kapa u noa meriana.