Thumbnail for the video of exercise: Chin-Up

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, Levator Scapulae, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Chin-Up

The Chin-Up ndi masewera olimbitsa thupi apamwamba omwe amalimbitsa minofu kumbuyo, mikono, ndi mapewa. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuchita izi osati kungolimbitsa mphamvu ya minofu ndi kupirira, komanso kuwongolera kaimidwe kawo ndi kuwongolera thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chin-Up

  • Kokani thupi lanu m'mwamba ndikuweramitsa zigongono zanu ndikugwiritsa ntchito ma biceps, ndicholinga chobweretsa chibwano chanu pamwamba pa bala. Onetsetsani kuti miyendo ndi mapazi anu ali owongoka komanso ochoka pansi panthawiyi.
  • Pamene chibwano chanu chili pamwamba pa bar, gwirani malowo kwa sekondi imodzi, ndikuyang'ananso kugwedezeka kwa biceps ndi minofu yam'mbuyo.
  • Pang'onopang'ono tsitsani thupi lanu pansi mpaka manja anu atatambasulanso, kuonetsetsa kuti mukuchita izi mosamala kuti mupindule kwambiri ndi masewerawo.
  • Bwerezani ndondomekoyi kuti mubwereze nambala yomwe mukufuna, nthawi zonse kuonetsetsa kuti mukusunga mawonekedwe oyenera kuti musavulale.

Izinto zokwenza Chin-Up

  • ** Gwirani Ntchito Yanu **: Gwirizanitsani minyewa yanu yayikulu musanayambe kudzikweza. Izi zidzakuthandizani kukhazikika thupi lanu ndikupewa kugwedezeka kosafunikira. Cholakwika chofala ndikuyamba kukoka ndi manja anu musanayambe kugwirizanitsa pakati panu, zomwe zingayambitse kugwedezeka, kuyenda kosagwira ntchito komanso kuvulala komwe kungatheke.
  • **Kuyenda Kwathunthu**: Onetsetsani kuti mukudzikweza mpaka chibwano chanu chili pamwamba pa bala, ndiyeno muchepetse mpaka manja anu atatambasula. Kusuntha kwathunthu kumeneku kumatsimikizira kuti mukugwira ntchito yomwe ikufunidwa kuti ikhale yokwanira. Kulakwitsa kofala ndikungobwereza theka, zomwe zimachepetsa kwambiri magwiridwe antchito.
  • **Pewani Kugwiritsa Ntchito Momentum**: Yesani kupewa kugwiritsa ntchito mphamvu kuti mudzuke.

Chin-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chin-Up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Chin-Up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu zambiri zam'mwamba. Ndikoyenera kuti muyambe ndi kuthandizira chibwano kapena kukwezeka kwa chibwano komwe mumayambira pamwamba ndikutsitsa pang'onopang'ono. M’kupita kwa nthawi, mphamvu zikamakula, amatha kupita patsogolo n’kuyamba kuchita zibwano zopanda thandizo. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chin-Up?

  • The Underhand Chin-Up, yomwe imadziwikanso kuti Reverse Grip Chin-Up, imaphatikizapo kugwira pabalaza ndi manja omwe akuyang'ana kwa inu, zomwe zimatsindika kwambiri ma biceps.
  • Close-Grip Chin-Up ndi kusiyana komwe manja amayikidwa pafupi ndi bar, akuyang'ana kwambiri pa lats ndi biceps.
  • Mixed-Grip Chin-Up imaphatikizapo dzanja limodzi loyang'ana kwa inu ndi lina loyang'ana kutali, zomwe zingathandize kulimbitsa mphamvu yogwira komanso kukhazikika kwathunthu.
  • The Weighted Chin-Up ndi kusiyana kwapamwamba kwambiri komwe zolemera zowonjezera zimamangiriridwa ndi thupi, kuonjezera kukana ndikupangitsa kuti masewerawa akhale ovuta.

Izinto zokufunda ezishisa ezivumelekile Chin-Up?

  • Deadlifts: Ma Deadlifts amaphatikizana ndi chibwano mwa kulimbikitsa msana, glutes, ndi hamstrings, zomwe ndizofunikira kuti mukhale ndi mawonekedwe abwino komanso kupewa kuvulala panthawi ya chin-ups.
  • Lat Pulldowns: Lat pulldowns ndi ofanana ndi chin-ups pakuyenda kwawo ndipo amayang'ana magulu omwewo a minofu, kuphatikizapo lats, biceps, ndi kumtunda kumbuyo, koma amalola kulemera kosinthika, kuwapanga kukhala masewera olimbitsa thupi kuti apange mphamvu zofunika kuchita. zibwano.

Amaxabiso angamahlekwane kanye Chin-Up

  • Zolimbitsa thupi kumbuyo
  • Chin-Up masewera olimbitsa thupi
  • Kuphunzitsa mphamvu kwa msana
  • Kulimbitsa thupi kwapamwamba
  • Zolimbitsa thupi zobwerera kunyumba
  • Chizoloŵezi cholimbitsa thupi
  • Kumanga minofu kumbuyo
  • Njira ya Chin-Up
  • Kupititsa patsogolo mphamvu zakumbuyo
  • Chin-Up Training Guide