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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 eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Teres Major
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Ukuxhumana kwe Close-Grip Chin-Up

Close-Grip Chin-Up ndi masewera olimbitsa thupi omwe amalimbitsa minofu kumbuyo kwanu, biceps, ndi mapewa. Ndioyenera kwa anthu apakati mpaka apamwamba omwe ali ndi chidwi chowonjezera mphamvu zawo zam'mwamba ndi matanthauzo a minofu. Kuchita nawo masewerawa sikumangowonjezera luso lanu lokoka komanso kumathandizira kuti ntchito za tsiku ndi tsiku zikhale zosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Close-Grip Chin-Up

  • Imani molunjika pansi pa bar, tambasulani manja anu mokwanira, ndiyeno pindani mawondo anu ngati kapamwamba ndi kochepa kwambiri, onetsetsani kuti mapazi anu achoka pansi.
  • Kokani thupi lanu mmwamba popinda zigongono zanu ndi kufinya mapewa anu pamodzi mpaka chibwano chanu chili pamwamba pa bala, kuonetsetsa kuti thupi lanu lili pafupi ndi bala momwe mungathere.
  • Gwirani izi kwa kamphindi kakang'ono, ndikuyang'ana kugundana kwa biceps ndi minofu yam'mbuyo.
  • Tsitsani thupi lanu kubwerera kumalo oyambira pang'onopang'ono komanso molamulirika, tambasulani manja anu ndi mapewa anu musanayambe kubwerezabwereza.

Izinto zokwenza Close-Grip Chin-Up

  • Maonekedwe a Thupi: Sungani thupi lanu molunjika ndipo pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke. Ichi ndi cholakwika chofala chomwe sichimangochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. Phatikizani pachimake chanu kuti mukhazikike thupi lanu panthawi yonse yolimbitsa thupi.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthawuza kuyambira pa lendewero lathunthu ndi manja anu molunjika kwathunthu, kudzikoka nokha mpaka chibwano chanu chili pamwamba pa kapamwamba, ndiyeno mumadzichepetsenso mpaka pomwe munayambira. Kudumpha mbali iliyonse ya kayendetsedwe kameneka kungathe kuchepetsa mphamvu ya masewerawo.
  • Mayendedwe Oyendetsedwa: Kuchita

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. Ndikofunikira kuyamba pang'onopang'ono ndikugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, akhoza kuyamba ndi chithandizo chachitsulo chothandizira pogwiritsa ntchito gulu lotsutsa kapena makina othandizira kukoka. Pamene mphamvu zawo zikukula, amatha kupita patsogolo pang'onopang'ono kupita ku chibwano chosathandizidwa.

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

  • Wide-Grip Chin-Up imafuna kuti muyike manja anu motalikirana pa bar, zomwe zimatsindika minofu ya latissimus dorsi kumbuyo kwanu.
  • The Neutral-Grip Chin-Up imaphatikizapo kugwira bala ndi manja anu kuyang'anizana, zomwe zingathe kuchepetsa kupsinjika pamanja ndi mapewa mukugwirabe ntchito kumtunda.
  • The Weighted Chin-Up ndikusintha kopitilira muyeso komwe kumawonjezera kulemera kwa thupi lanu, kukulitsa kukana ndikupangitsa kuti masewerawa akhale ovuta.
  • One-Arm Chin-Up ndi mtundu wovuta kwambiri womwe umaphatikizapo kudzikweza mmwamba pogwiritsa ntchito mkono umodzi, kukulitsa mphamvu ndi kulumikizana komwe kumafunikira.

Izinto zokufunda ezishisa ezivumelekile Close-Grip Chin-Up?

  • Lat Pulldowns: Amayang'ana latissimus dorsi, gulu lalikulu la minofu lomwe limagwiritsidwa ntchito pafupi ndi chibwano, kuthandizira kupititsa patsogolo mphamvu ndi kupirira kwa minofuyi kuti igwire bwino muzitsulo.
  • Mizere Yopindika: Zochitazi zimagwiranso ntchito minofu yakumbuyo ndi ma biceps, ofanana ndi chibwano chapafupi, ndipo imathandizira kukulitsa mphamvu yokoka, yomwe ndi yofunika kwambiri pochita bwino chibwano.

Amaxabiso angamahlekwane kanye Close-Grip Chin-Up

  • Zolimbitsa thupi kumbuyo
  • Kulimbitsa thupi kwa Close-Grip Chin-Up
  • Zochita zolimbitsa kumbuyo
  • Bodyweight Chin-Up routine
  • Zokoka za Close-Grip
  • Back minofu ntchito kunyumba
  • Kulimbitsa thupi popanda zida
  • Njira ya Close-Grip Chin-Up
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Fomu ya Close-Grip Chin-Up