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Bolo kelen Chin-Up

Profil Latihan

Bahagian BadanBahagian Badan Latihan.
PeralatanBerat badan
Otot UtamaLatissimus Dorsi
Otot SekunderBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Pengenalan kepada Bolo kelen Chin-Up

One Arm Chin-Up ye farikolo sanfɛla farikoloɲɛnajɛ gɛlɛn ye min bɛ ɲɛsin fɔlɔ i ka lats, biceps ani shoulders ma, ka farikoloɲɛnajɛ barikama di ani ka farikolo fanga ni muɲuli sabati. A ka c’a la, a bɛ kɛ farikoloɲɛnajɛ kanubagaw ye minnu ka bon kosɛbɛ, k’a sababu kɛ fanga ni kuntigiya caman ye a bɛ minnu wajibiya. Mɔgɔ kelen-kelen bɛɛ bɛ se k’a fɛ ka nin farikoloɲɛnajɛ in kɛ walasa k’u farikolo sanfɛla fanga bonya, ka farikolo yɔrɔw ɲɛfɔcogo ɲɛ, ani ka u ka farikoloɲɛnajɛ hakɛ gɛlɛya.

Melakukan: Panduan Langkah demi Langkah Bolo kelen Chin-Up

  • Aw bɛ aw kamankun sama ka jigin ani ka segin kɔfɛ sani aw ka daminɛ ka aw yɛrɛ sama ka taa san fɛ, o ye ka farikolo yɔrɔ bɛnnenw don a la ani ka aw kamankun tanga joginni ma.
  • Aw bɛ aw fari sama dɔɔni dɔɔni ka taa san fɛ fo aw dawolo ka se barajuru sanfɛ, aw bɛ aw jija ka aw farikolo tilennen to ka ɲɛ ani ka aw yɛrɛ tanga wuli ma.
  • Aw bɛ a jɔyɔrɔ minɛ dɔɔni sanfɛ, ka aw dawolo kɛ bara sanfɛ, o kɔ aw bɛ aw yɛrɛ jigin dɔɔni dɔɔni ka segin ka jigin ka se a daminɛyɔrɔ ma.
  • Aw bɛ segin nin lamaga in kan segin-ka-bɔnye hakɛ dɔ la, o kɔ aw bɛ wuli ka taa bolo tɔ kelen na ka segin-ka-bɔnye hakɛ kelen kɛ.

Tips untuk Melakukan Bolo kelen Chin-Up

  • **Minɛ fanga:** Misali minnu ka teli ka kɛ, olu dɔ ye ka minɛ fanga sɔrɔ ka ɲɛ. Aw bɛ se k’o ɲɛ ka taa a fɛ ni aw bɛ baara kɛ ni minɛni barika bonya degeliw ye i n’a fɔ suw sɔgɔli, tobilikɛminɛnw sirili, walima sɛnɛkɛlaw ka taama. Ani fana, ni aw bɛ farikoloɲɛnajɛ kɛ, aw bɛ aw jija aw minɛcogo ka gɛlɛn ani ko aw bolokɔni ɲɛsinnen bɛ aw ma.
  • **Degeli min bɛ taa ɲɛ:** Aw kana pan ka ɲɛ ka bolo kelen dawolo wulicogo kɛ. Aw bɛ a daminɛ ni farikoloɲɛnajɛ nɔgɔmanw ye i n’a fɔ bolokɔni fila dawolo kɔrɔta ani ka dɔ fara gɛlɛya kan dɔɔni dɔɔni ni aw bɛ baara kɛ ni fɛɛrɛw ye i n’a fɔ bolokɔni kelen dɛmɛni, negetifaw, walima ka baara kɛ ni resistance band ye.
  • **Foro proper:** Aw bɛ aw farikolo tilennen to ani aw kana wuli walima ka baara kɛ ni fanga ye walasa ka aw yɛrɛ lawuli. Nin ye fili ye min bɛ kɛ tuma caman na min bɛ se ka kɛ sababu ye ka jogin ni...

Bolo kelen Chin-Up Soalan Lazim

Adakah pemula boleh lakukan Bolo kelen Chin-Up?

One Arm Chin-Up ye farikoloɲɛnajɛ ye min bɛ taa ɲɛ kosɛbɛ, min bɛ fanga ni kuntigiya caman de wajibiya. A ka c’a la, fanga wajibiyalen tɛna kɛ daminɛbagaw la walasa ka nin wale in kɛ. A ka ɲi ka daminɛ ni samali ni dawolo wulicogo jɔnjɔnw ye, ka dɔ fara fanga ni a kunbɛnni kan dɔɔni dɔɔni. Ni o degeliw kɛra nɔgɔya ye, mɔgɔ bɛ se ka degeliw daminɛ walasa ka lamaga-lamagali caman kɛ i n’a fɔ One Arm Chin-Up. Aw ye aw hakili to a la tuma bɛɛ ko a nafa ka bon ka dɔ fara farikoloɲɛnajɛw fanga kan dɔɔni dɔɔni walasa ka joginw bali.

Apakah variasi umum bagi Bolo kelen Chin-Up?

  • Assisted One Arm Chin-Up bɛ kɛ ni bolokɔni tɔ kelen dɛmɛni ye, a ka ca a la ni a bɛ bolokɔni walima bolokɔni minɛ.
  • Eccentric One Arm Chin-Up bɛ sinsin lamaga jigincogo kan, k’a daminɛ sanfɛ ka i yɛrɛ jigin dɔɔni dɔɔni.
  • One Arm Isometric Chin-Up (bolo kelen Isometric Chin-Up) bɛ Kɛ k’i yɛrɛ Minɛ dawolo-kɔrɔ-yɔrɔ-yɔrɔ suguya caman na waati dɔ kɔnɔ.
  • Band-Assisted One Arm Chin-Up bɛ baara kɛ ni resistance band ye walasa ka farikolo kɔrɔta, o bɛ farikoloɲɛnajɛ nɔgɔya dɔɔni.

Apakah latihan yang baik sebagai pelengkap untuk Bolo kelen Chin-Up?

  • Negative One Arm Chin-Ups ye degeliw wɛrɛ ye minnu bɛ ɲɔgɔn dafa, bawo u bɛ sinsin lamaga yɔrɔ eccentrique kan, o bɛ dɛmɛ ka minɛ fanga ni farikolo fanga bonya, o fila bɛɛ nafa ka bon kosɛbɛ walasa ka One Arm Chin-Up kɛ ka ɲɛ.
  • Weighted Chin-Up fana nafa ka bon, barisa a bɛ dɔ fara farikoloɲɛnajɛ kan, o bɛ fanga ni muɲuli caya farikolo sanfɛla fasaw la, o bɛna dɛmɛ ka One Arm Chin-Up kɛ.

Kata kunci berkaitan dengan Bolo kelen Chin-Up

  • Bolo kelen Chin-Up farikoloɲɛnajɛ
  • Farikolo girinya Kɔkolo degeliw
  • Bolo kelen Chin-Up kalan
  • Fanga dege ni One Arm Chin-Up ye
  • Farikolo girinya degeliw kɔ la
  • Bolo kelen Chin-Up ka ɲɛsin kɔ farikolo ma
  • Chin-Up farikoloɲɛnajɛ min bɛ kɛ fan kelen fɛ
  • Bolo kelen ka dawolo wuli farikoloɲɛnajɛ
  • Kɔ barika bonya ni One Arm Chin-Up ye
  • Farikolo girinya Kɔfɛ farikoloɲɛnajɛ ni One Arm Chin-Up ye.