Dɛmɛna ka surunya-minɛ Underhand Chin-up
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Pengenalan kepada Dɛmɛna ka surunya-minɛ Underhand Chin-up
Assisted Close-grip Underhand Chin-up ye farikoloɲɛnajɛ ye min ɲɛsinnen don a ma, min dabɔra fɔlɔ ka kɔ, biceps ani kamankunw farikolo fanga bonya ani ka u ton. A ka ɲi kosɛbɛ daminɛbagaw ma minnu b’a fɛ k’u sanfɛla fanga bonya ani minnu bɛ baara kɛ walasa ka dawolo-ci kɛ ni dɛmɛ tɛ. Nin farikoloɲɛnajɛ in ka ɲi barisa a bɛ kɛ sababu ye ka lamaga-lamagali kunbɛn, ka joginni farati dɔgɔya ka sɔrɔ ka farikolo fanga ni muɲuli sabati ka ɲɛ.
Melakukan: Panduan Langkah demi Langkah Dɛmɛna ka surunya-minɛ Underhand Chin-up
- Ni aw bɛ baara kɛ ni dɛmɛnan ye, aw bɛ aw gɛnɛgɛnɛw da pad walima senw kan sennasanbaraw la, ka girinya ladilan i n’a fɔ aw mago bɛ cogo min na walasa ka dɛmɛ hakɛ bɛnnen di.
- Aw bɛ aw farikolo sama ka taa san fɛ ka taa bara fan fɛ, ka aw kɔkiliw gɛrɛ aw fari la ani ka aw kɔ tilennen to, fo aw dawolo ka bɛn barajuru ma walima a sanfɛ.
- Aw bɛ nin jɔyɔrɔ in minɛ dɔɔni, ka aw sinsin aw ka biceps ni kɔkolo fasaw ka sɔgɔsɔgɔninjɛ kan.
- Aw bɛ aw farikolo jigin dɔɔni dɔɔni ka segin a daminɛyɔrɔ la, ka aw jija ka aw bolokɔniw janya ka ɲɛ, ka segin farikoloɲɛnajɛ kan fo ka se segin hakɛ ɲininen ma.
Tips untuk Melakukan Dɛmɛna ka surunya-minɛ Underhand Chin-up
- **Engage Your Core**: Aw ye aw hakili to a la ka aw ka core engage movement bɛɛ kɔnɔ. O bɛ dɛmɛ ka aw farikolo sabati, ka wuli walima ka lamaga kunntan bali min bɛ se ka kɛ sababu ye ka jogin. A bɛ dɔ fara farikoloɲɛnajɛ nafa kan fana ni a bɛ baara kɛ ni i ka abs ye ka fara i farikolo sanfɛla kan.
- **Lamaga-lamagali min bɛ kɔrɔsi**: I yɛrɛ tanga fili ma min bɛ kɛ tuma caman na, n’o ye ka baara kɛ ni fanga ye walasa k’i yɛrɛ sama ka taa san fɛ. O nɔ na, aw bɛ aw sinsin lamaga dɔ kan dɔɔni dɔɔni, min bɛ aw yɛrɛ minɛ, aw bɛ aw yɛrɛ sama ka taa san fɛ fo aw dawolo ka se barajuru sanfɛ, o kɔ aw bɛ aw yɛrɛ jigin dɔɔni dɔɔni ka segin duguma. Nin fɛɛrɛ in b’a to aw bɛ farikolo yɔrɔ laɲininenw baara ani ka dɔ bɔ joginni farati la.
- **Full Range of Motion**: Aw ye aw jija ka baara kɛ ni range dafalen ye
Dɛmɛna ka surunya-minɛ Underhand Chin-up Soalan Lazim
Adakah pemula boleh lakukan Dɛmɛna ka surunya-minɛ Underhand Chin-up?
Ɔwɔ, daminɛbagaw bɛ se ka Assisted Close-grip Underhand Chin-up degeliw kɛ, nka a bɛ se ka kɛ u mago bɛ dɛmɛ dɔw la. O bɛ se ka kɛ i n’a fɔ rezisti band, dɛmɛn min bɛ sama ka taa sanfɛ, walima hali spotter. Nin farikoloɲɛnajɛ in ka ɲi kosɛbɛ kɔ ni bolokɔniw fasaw laɲini na, nka a bɛ se ka kɛ gɛlɛya ye mɔgɔw ma minnu ye mɔgɔ kuraw ye farikoloɲɛnajɛ la walima minnu farikolo sanfɛla fanga man bon. A nafa ka bon ka daminɛ ni dɛmɛ hakɛ ye min bɛ se ka ɲɛnabɔ, ka dɔ bɔ a la dɔɔni dɔɔni ni fanga bɛ ka bonya. Aw ye aw hakili to a la tuma bɛɛ ka a cogo bɛnnen mara walasa aw kana jogin.
Apakah variasi umum bagi Dɛmɛna ka surunya-minɛ Underhand Chin-up?
- The Machine Assisted Close-grip Underhand Chin-up: Nin fɛn caman ɲɔgɔnna bɛ baara kɛ ni masin ye min bɛ i girinya kunbɛn, o bɛ kɛ sababu ye ka farikoloɲɛnajɛ kɛ ka caya.
- The Partner Assisted Close-grip Underhand Chin-up: Nin fɛn caman ɲɔgɔnna in na, farikoloɲɛnajɛ jɛɲɔgɔn dɔ bɛ dɛmɛ di ni a bɛ i senw walima i senw dɛmɛ ni i bɛ i dawolo kɔrɔta.
- The Chair Assisted Close-grip Underhand Chin-up: Nin fɛn caman ɲɔgɔnna ye ka sigilan walima sigilan kɛ senw dɛmɛni kama, o bɛ dɔ bɔ i ka kan ka girinya hakɛ min kɔrɔta.
- The Incline Close-grip Underhand Chin-up: O fɛn caman ɲɔgɔnna bɛ kɛ incline pull-up bar kan, o b’a to i bɛ se k’i yɛrɛ sama ka taa san fɛ kɛrɛ fɛ, o bɛ kɛ sababu ye ka farikoloɲɛnajɛ in kɛ gɛlɛya ye.
Apakah latihan yang baik sebagai pelengkap untuk Dɛmɛna ka surunya-minɛ Underhand Chin-up?
- Lat Pulldowns (Lat Pulldowns): Nin farikoloɲɛnajɛ in bɛ latissimus dorsi farikolo baara, olu fana bɛ baara kɛ Assisted Close-grip Underhand Chin-ups (Assisted Close-grip Underhand Chin-ups) waatiw la, o bɛ dɛmɛ ka fanga ni sabatili sabati i farikolo sanfɛla la ani ka i yɛrɛ sama ka taa sanfɛ.
- Inverted Rows : I n’a fɔ Assisted Close-grip Underhand Chin-ups, Inverted Rows ye samali ye min bɛ farikolo kulu kelenw barika bonya, i n’a fɔ biceps, kɔ ani kamankunw, ka farikolo sanfɛla fanga bɛɛ lajɛlen ɲɛ ani ka dɔ fara i kamankun cogoya ni baarakɛcogo ɲuman kan -ups (dakunw).
Kata kunci berkaitan dengan Dɛmɛna ka surunya-minɛ Underhand Chin-up
- Leverage masin kɔfɛ farikoloɲɛnajɛ
- Degeli min bɛ kɛ ni dɛmɛ ye ka dawolo wuli
- Underhand grip kɔ farikoloɲɛnajɛ
- Masina dɛmɛni fɛ chin-up
- Kɛrɛfɛ-grip chin-up degeliw
- Leverage machine exercises for kɔ
- Underhand close-grip dawolo-kɔrɔ
- Dɛmɛni kɔ barika bonya degeliw
- Masina dɛmɛni bɛ bolo jukɔrɔla dawolo wuli
- Close-grip underhand kɔfɛ farikoloɲɛnajɛ