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Chin-Up

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Chin-Up

The Chin-Up ndi masewera olimbitsa thupi apamwamba kwambiri omwe amakhudza kwambiri minofu kumbuyo kwanu, mapewa, ndi manja anu, zomwe zimathandizira kupititsa patsogolo mphamvu, kaimidwe, ndi kutanthauzira kwathunthu kwa minofu. Ndiwoyenera kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kupita kutsogola, chifukwa amatha kusinthidwa kuti agwirizane ndi mphamvu zamunthu payekha. Anthu angafune kuphatikizira ma Chin-ups muzochita zawo zolimbitsa thupi chifukwa chophatikizana kwambiri ndi minofu, kuthekera kopitilira patsogolo, komanso kusavuta kufunikira kwa zida zochepa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chin-Up

  • Kokani thupi lanu mmwamba kupita ku bar, ndikusunga zigono zanu pafupi ndi thupi lanu komanso pachimake chanu.
  • Pitirizani kudzikweza mpaka chibwano chanu chili pamwamba pa bar, kuonetsetsa kuti thupi lanu likhale lolunjika komanso kuti musagwedezeke.
  • Gwirani malowo kwa mphindi imodzi, kenaka muchepetse pang'onopang'ono mpaka manja anu atatambasula.
  • Bwerezani ndondomekoyi kuti mubwereze chiwerengero chomwe mukufuna, kuonetsetsa kuti mukukhala bwino nthawi zonse.

Izinto zokwenza Chin-Up

  • **Pewani Kugwiritsa Ntchito Momentum**: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mudzuke. Izi sizimangochepetsa mphamvu ya masewera olimbitsa thupi pa minofu yanu komanso kumawonjezera chiopsezo cha kuvulala. Nthawi zonse chitani chibwano m'njira yoyendetsedwa bwino, ndikuganizira kwambiri kugwiritsa ntchito minofu yanu kukweza ndi kutsitsa thupi lanu.
  • **Kuyenda Kwathunthu**: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mwatambasula manja anu pansi ndikudzikweza mpaka chibwano chanu chili pamwamba pa bala pamwamba. Hafu-reps sangaphatikizepo minofu yanu kuti ikwaniritse zonse zomwe angathe ndipo zingayambitse kusamvana.
  • **Gwiritsitsani Pakatikati Mwanu**: Ngakhale kuti chibwano mmwamba chimakhala chochita masewera olimbitsa thupi amsana ndi ma biceps, kuchita pachimake chanu kumatha kukuthandizani kuti mukhale oyenera.

Chin-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chin-Up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Chin-Up, koma amatha kukhala ovuta chifukwa amafunikira mphamvu zakumtunda. Oyamba kumene angafunikire kuyamba ndi kuthandizidwa ndi zibwano pogwiritsa ntchito bandi yotsutsa kapena makina othandizira kukoka mpaka atakhala ndi mphamvu zokwanira kuti achite masewera olimbitsa thupi popanda kuthandizidwa. Ndikofunikiranso kugwiritsa ntchito mawonekedwe oyenera kupewa kuvulala. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chin-Up?

  • The Underhand Chin-Up, yomwe imadziwikanso kuti reverse grip chin-up, imayang'ana ma biceps mwachindunji potembenuza manja anu kuti akuyang'aneni.
  • The Close-Grip Chin-Up ndi kusiyana komwe kumatsindika kwambiri pa biceps ndi kumbuyo kwapakati pogwiritsa ntchito kugwedeza kocheperapo.
  • Mixed-Grip Chin-Up imaphatikizapo dzanja limodzi loyang'ana kwa inu ndi lina kutali, zomwe zimathandiza kuchepetsa katundu pakati pa magulu osiyanasiyana a minofu.
  • The Weighted Chin-Up imawonjezera kukana kochita masewera olimbitsa thupi mwa kumangiriza kulemera kwa masewera olimbitsa thupi, motero kumawonjezera mphamvu ndi mphamvu yomanga minofu.

Izinto zokufunda ezishisa ezivumelekile Chin-Up?

  • Mizere Yotembenuzidwa: Izi zimagwira ntchito pa ma rhomboid anu, misampha, ndi minofu ina yam'mbuyo ndi yam'mapewa, yomwe ndi yofunika kwambiri popanga zibwano, motero zimathandiza kupititsa patsogolo mphamvu ndi kupirira kwa minofuyi.
  • Push-Ups: Ngakhale makamaka kulunjika pachifuwa ndi triceps, kukankhira-ups kumathandizanso pakatikati ndi paphewa minofu, yomwe imagwiritsidwa ntchito polimbitsa thupi panthawi ya chin-ups, motero kumapangitsa kuti thupi lanu likhale lolimba komanso lokhazikika.

Amaxabiso angamahlekwane kanye Chin-Up

  • Zolimbitsa thupi kumbuyo
  • Chin-Up masewera olimbitsa thupi
  • Kuphunzitsa mphamvu za thupi lapamwamba
  • Zolimbitsa thupi zobwerera kunyumba
  • Chizoloŵezi cholimbitsa thupi
  • Back minofu toning
  • Zochita zolimbitsa thupi za msana
  • Njira ya Chin-Up
  • Zochita zolimbitsa kumbuyo
  • Zolimbitsa thupi zolimbitsa thupi