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Kuthandizidwa Kuyimirira Chin-Up

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiNyankole machine
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Kuthandizidwa Kuyimirira Chin-Up

The Assisted Standing Chin-Up ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu yamsana, mikono, ndi mapewa. Ndi masewera olimbitsa thupi oyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amalola kukana kosinthika kutengera mphamvu zamunthu payekha. Anthu angafune kuchita izi kuti apititse patsogolo mphamvu za thupi, kukulitsa matanthauzo a minofu, ndikupanga maziko olimba amitundu ina yovuta kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthandizidwa Kuyimirira Chin-Up

  • Gwirani mmwamba ndikugwira kapamwamba ndikugwira pansi, manja anu ayenera kukhala motalikirana ndi mapewa.
  • Maondo anu ndi kuwoloka akakolo kumbuyo kwanu, kotero thupi lanu likulendewera pa bala koma mapazi anu akugwirabe pansi.
  • Gwiritsani ntchito manja anu kukoka thupi lanu mmwamba mpaka chibwano chanu chili pamwamba pa bar, pogwiritsa ntchito miyendo yanu kuti muthandizidwe.
  • Dzichepetseni mmbuyo pang'onopang'ono kumalo oyambira, kuonetsetsa kuti thupi lanu likuyenda bwino komanso mayendedwe anu osalala. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kuthandizidwa Kuyimirira Chin-Up

  • **Fomu Yoyenera**: Kulakwitsa kofala ndikulephera kusunga fomu yoyenera. Onetsetsani kuti manja anu ali motalikirana ndi mapewa ndipo manja anu ayang'ana kwa inu. Thupi lanu liyenera kukhala lolunjika ndipo pachimake chanu chizigwira ntchito nthawi yonse yolimbitsa thupi. Pewani kumangirira msana wanu kapena kugwedeza thupi lanu kuti mupite patsogolo, chifukwa izi zingayambitse kuvulala.
  • **Kuyenda Koyendetsedwa**: Mukamapanga chibwano, yang'anani kwambiri mayendedwe apang'onopang'ono komanso owongolera. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala.
  • **Kuyenda Kwathunthu**: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthauza kuti kuyambira kupachika kwathunthu ndi manja anu mokwanira

Kuthandizidwa Kuyimirira Chin-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthandizidwa Kuyimirira Chin-Up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Assisted Standing Chin-Up. Ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa zimawathandiza kuti azilimbitsa mphamvu ndikugwira ntchito kuti azichita masewera olimbitsa thupi osathandizidwa. Thandizo, lomwe lingaperekedwe ndi makina, magulu otsutsa, kapena ngakhale ochita nawo masewera olimbitsa thupi, amachepetsa kulemera kwa thupi lomwe munthuyo ayenera kukweza, zomwe zimapangitsa kuti ntchitoyo ikhale yotheka. Pamene mphamvu zawo zikuwonjezeka, mlingo wa chithandizo ukhoza kuchepetsedwa pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthandizidwa Kuyimirira Chin-Up?

  • Jumping Chin-Up: Mu Baibuloli, mumagwiritsa ntchito kudumpha kuchokera pansi kuti mudzilimbikitse kumayambiriro kwa masewera olimbitsa thupi, kuchepetsa mphamvu zomwe zimafunikira kuti mukweze thupi lanu.
  • Eccentric Chin-Up: Kusiyanaku kumayang'ana kwambiri gawo lotsikira la chibwano. Mumagwiritsa ntchito bokosi kapena benchi kuti muyambe pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono momwe mungathere.
  • Mzere Wokhotakhota: Ngakhale kuti sikumangokwera chibwano, masewerawa amagwiritsa ntchito minofu yofanana. Mumayika bar pamtunda wa chiuno, ndiye, mutagona pansi pake, mumakokera chifuwa chanu ku bar.
  • Machine Assisted Chin-Up: Malo ambiri ochitira masewera olimbitsa thupi amakhala ndi makina opangidwa kuti azithandizira kuchibwano. Mumayika zolemera kuti zigwirizane ndi gawo la thupi lanu

Izinto zokufunda ezishisa ezivumelekile Kuthandizidwa Kuyimirira Chin-Up?

  • Ma Bicep Curls: Ma curls a Bicep amathandizira kulimbikitsa ma biceps anu, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito mu Assisted Standing Chin-Up, chifukwa chake mumakulitsa luso lanu lodzikweza.
  • Mizere Yotembenuzidwa: Mizere yotembenuzidwa imagwira ntchito mofanana kukoka ngati chibwano, kulimbitsa msana wanu, biceps, ndi kugwira, zomwe zingathandize kukonza mawonekedwe anu a chibwano ndi kupirira.

Amaxabiso angamahlekwane kanye Kuthandizidwa Kuyimirira Chin-Up

  • Gwiritsani ntchito makina opangira kumbuyo
  • Thandizo lolimbitsa chibwano
  • Zochita zolimbitsa kumbuyo
  • Limbikitsani ntchito makina
  • Njira yothandizira Standing Chin-Up
  • Zida zolimbitsa thupi za minofu yam'mbuyo
  • Gwiritsani ntchito makina osindikizira
  • Zochita zolimbitsa thupi zakumbuyo
  • Thandizo lothandizira makina opangira makina
  • Kuyimirira Chin-Up ndi makina othandizira