Lub nplhaib Pull-Ups - ib ce muaj zog uas tuaj rau CrossFit los ntawm kev ua kis las, nrog rau kev thawb-up ntawm cov nplhaib. Hauv kev dhia ua kis las, rub-tawm ntawm cov nplhaib yog ib hom kev pib, tom qab tus tswv uas tus kws ncaws pob npaj los ua cov khoom sib tw ntau dua. Nrog rau kev qoj ib ce no, koj tuaj yeem txhim kho koj lub zog tuav, txhim kho lub hau thiab rhomboid cov leeg ntawm sab nraub qaum, biceps, caj npab thiab kawm paub yuav ua li cas tswj txoj haujlwm ntawm koj lub cev thaum dai rau ntawm cov nplhaib, uas yuav tuaj yeem ua ke thaum kawm cov ntsiab lus xws li muaj zog ntawm cov nplhaib.
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Kev tawm dag zog
Cov txheej txheem rau kev ua cov rub-tawm ntawm cov rings yog raws li hauv qab no:
- Dai rau ntawm qhov ncig, tuav lawv kom nruj li sai tau nrog koj txhais tes thiab qhia ncaj qha lub cev. Koj tuaj yeem siv txoj kev tuav "sib sib zog nqus" - cov txheej txheem nrov ntawm cov neeg ncaws pob, uas qhov nrig ntaus nrig mus ntev me ntsis, thiab lub pob nyem tsis nyob rau saum lub nplhaib, tab sis nyob rau hauv pem hauv ntej. Thaum xaiv qhov tuav zoo tshaj plaws, nco ntsoov tias nrog kev tuav tuav kom zoo dua, cov leeg nraub qaum muaj ntau dua kev koom tes, thiab nrog "sib sib zog nqus" tuav, cov pob tw thiab caj npab ua ntau dua. Rau qhov zoo tshaj plaws tuav, siv chalk.
- Peb tau txiav txim siab ntawm txoj kev tuav, tam sim no nws yog qhov tsim nyog los xaiv qhov kev npaj siab zoo ntawm cov nplhaib. Koj tuaj yeem tig lub nplhaib sib tshooj rau txhua tus, tab sis ua ke nrog "sib sib zog nqus" tuav qhov no yuav ua rau muaj kev ntxhov siab ntau dhau ntawm cov ceg ntawm tes. Yog li, cov neeg ncaws pob feem ntau zoo dua siv tsis tuav qhov kev nyem no. Peb kho cov nplhaib nyob rau hauv ib qho chaw ruaj khov ntawm txog lub xub pwg dav.
- Pib txav sab hauv los ntawm kev cog lus nrog cov leeg tshaj plaws ntawm lub nraub qaum thiab cov pob zeb, thaum ua pa tawm. Cov nplhaib pub rau peb ua haujlwm nrog ntau dua nthwv dej, yog li nqa mus kom txog thaum koj xib teg tau theem nrog koj lub puab tsaig.
- Maj mam qis qis dua koj tus kheej, nqus thiab tswj lub cev kom raug. Ncab koj ob sab caj npab kom txog hauv qab kiag li.
Cov nyom ua ke nrog rub-tawm ntawm cov npoo
| Hardy | Ua 10 pob tawg, 10 rub tawm ntawm cov nplhaib, thiab 1 feeb ntawm cov phiaj. Muaj 3 puag ncig nyob rau hauv tag nrho. |
| Zeppelin | Ua 5 rub-tawm ntawm cov nplhaib, 8 rub tawm ntawm cov nplhaib, thiab 12 lub tog ntsa. 4 puag ncig hauv tag nrho. |
| Neeg dawb huv Michael | Ua 20 qhov zaum-tes, 10 thawb barbell jerks, 10 rub tawm ntawm lub nplhaib, thiab 12 kettlebell jerks nrog txhua txhais tes. Muaj 3 puag ncig nyob rau hauv tag nrho. |
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