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Close Grip Chin-Up

Umakhi woMsebenzi

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

The Close Grip Chin-Up ndi masewera olimbitsa thupi apamwamba omwe amakhudza kwambiri minofu kumbuyo kwanu, mapewa, ndi mikono, ndikugogomezera kwambiri biceps ndi latissimus dorsi. Zochita izi ndizoyenera kwa anthu omwe ali pakatikati mpaka pamlingo wolimbitsa thupi, akuyang'ana kuti awonjezere mphamvu zawo zakumtunda, kuwongolera matanthauzidwe a minofu, ndikuwongolera kuwongolera thupi lonse. Mwa kuphatikiza Close Grip Chin-Ups muzochita zanu, muthanso kukulitsa mphamvu zanu zogwira ndikukulimbikitsani kuti mukhale ndi kaimidwe kabwino, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kukhala ndi regimen yolimbitsa thupi yozungulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Close Grip Chin-Up

  • Gwirani mmwamba ndikugwiritsitsani bwino, manja akuyang'ana kwa inu, motalikirana motalikirana ndi mapewa.
  • Kokani thupi lanu m'mwamba poweramitsa zigongono zanu ndikukweza chibwano chanu pamwamba pa bar, ndikuwongolera thupi lanu mowongoka komanso zigono zanu pafupi ndi thupi lanu.
  • Gwirani malo pamwamba kwa sekondi, kuonetsetsa kuti chibwano chanu chili pamwamba pa bala ndipo chifuwa chanu chili pafupi ndi bala.
  • Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, kuwongola manja anu mokwanira musanabwereze masewerawo.

Izinto zokwenza Close Grip Chin-Up

  • Kuyenda Kwathunthu: Kulakwitsa kwina kofala sikugwiritsa ntchito kusuntha kokwanira. Yambani ndi manja anu atatambasula pansi ndikudzikoka mpaka chibwano chanu chili pamwamba pa bar. Kenako dzichepetseni pang'onopang'ono mmbuyo. Kuyenda kwathunthu kumeneku kumatsimikizira kuti mukugwira ntchito minofu yanu mokwanira.
  • Sungani Thupi Lanu Lowongoka: Pewani kugwedezeka kapena kuponya miyendo kuti mupite patsogolo. Ichi ndi cholakwika chofala ndipo chingayambitse kuvulala. M'malo mwake, sungani thupi lanu mowongoka ndikugwirizanitsa pachimake kuti mukweze nokha. Izi zidzakuthandizani kumanga mphamvu zanu zonse ndi kukhazikika.
  • Yang'anirani Mayendedwe Anu: Musathamangire kuchita masewera olimbitsa thupi. Kuyenda kulikonse kuyenera kuyendetsedwa ndi dala. Izi osati zokha

Close Grip Chin-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Close Grip Chin-Up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Close Grip Chin-Up, koma zingakhale zovuta chifukwa zimafuna mphamvu zambiri za thupi. Ndikofunika kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuchuluka kwa kubwereza pamene mphamvu ndi chipiriro zikukula. Kugwiritsa ntchito makina othandizira kukoka kapena magulu okana kungathandizenso kwa oyamba kumene. Nthawi zonse amalangizidwa kuti azikhala ndi mawonekedwe oyenera komanso njira zopewera kuvulala, ndipo ngati n'kotheka, kukhala ndi mphunzitsi kapena wotsogolera wodziwa bwino ntchitoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Close Grip Chin-Up?

  • Wide Grip Chin-Up: M'malo mogwira moyandikira, mumagwiritsa ntchito njira yokulirapo yomwe imayang'ana ma lats ndi minofu yakumbuyo yam'mbuyo kwambiri.
  • Neutral Grip Chin-Up: Kusiyanaku kumaphatikizapo kugwira bala ndi manja anu kuyang'anizana, zomwe zingachepetse kupsinjika pamikono ndi zigongono.
  • Weighted Chin-Up: Izi ndizosiyana kwambiri zomwe mumawonjezera kulemera kwa thupi lanu, kawirikawiri ndi lamba wolemera, kuti muwonjezere mphamvu ya masewera olimbitsa thupi.
  • One-Arm Chin-Up: Uku ndikusintha kwapamwamba kwambiri komwe mumadzikweza nokha pogwiritsa ntchito mkono umodzi, ndikuwonjezera zovuta ndi mphamvu zomwe zimafunikira.

Izinto zokufunda ezishisa ezivumelekile Close Grip Chin-Up?

  • Zochita zolimbitsa thupi za Inverted Row zimakwaniritsa Close Grip Chin-Up monga zimayang'ananso kumbuyo ndi minofu ya mkono, makamaka lats ndi biceps, kupititsa patsogolo mphamvu yokoka yofunikira pa chibwano.
  • Kuchita masewera olimbitsa thupi a Lat Pulldown ndi ntchito ina yowonjezera yowonjezera ya Close Grip Chin-Up, chifukwa imayang'ana makamaka minofu ya latissimus dorsi kumbuyo, yomwe ndi minofu yomweyi yomwe imagwira ntchito kwambiri panthawi ya chin-ups, motero imathandizira kupititsa patsogolo ntchito ndi mawonekedwe.

Amaxabiso angamahlekwane kanye Close Grip Chin-Up

  • Zochita zolimbitsa thupi zolemetsa
  • Tsekani kulimbitsa thupi kwa Grip Chin-Up
  • Zochita zolimbitsa kumbuyo
  • Kuphunzitsa kulemera kwa thupi
  • Zolimbitsa thupi zobwerera kunyumba
  • Close Grip Chin-Up njira
  • Zolimbitsa thupi zolimbitsa thupi
  • Zochita zolimbitsa thupi zakumbuyo
  • Palibe zida zolimbitsa thupi
  • Close Grip Chin-Up phunziro