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Kuthandizira kwa Close-grip Underhand Chin-up

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiNyankole machine
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii
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Ukuxhumana kwe Kuthandizira kwa Close-grip Underhand Chin-up

The Assisted Close-grip Underhand Chin-up ndi masewera olimbitsa thupi omwe amapangidwira makamaka kulimbitsa ndi kulimbitsa minofu ya kumbuyo, biceps, ndi mapewa. Ndi yabwino kwa oyamba kumene omwe akufuna kupititsa patsogolo mphamvu za thupi lawo komanso kwa omwe akuyesetsa kuchita masewera olimbitsa thupi osathandizidwa. Zochita izi ndizofunikira chifukwa zimalola kusuntha koyendetsedwa, kuchepetsa chiopsezo cha kuvulala ndikumanga bwino mphamvu ya minofu ndi kupirira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthandizira kwa Close-grip Underhand Chin-up

  • Ngati mukugwiritsa ntchito makina othandizira, ikani mawondo anu pamapazi kapena mapazi pamapazi, sinthani kulemera komwe kuli kofunikira kuti mupereke chithandizo choyenera.
  • Kokani thupi lanu ku bar, kusunga zigono zanu pafupi ndi thupi lanu ndi msana wanu molunjika, mpaka chibwano chanu chikhale chofanana kapena pamwamba pa bar.
  • Gwirani izi kwa kamphindi, ndikuyang'ana kugundana kwa biceps ndi minofu yakumbuyo.
  • Pang'onopang'ono tsitsani thupi lanu kumalo oyambira, kuwonetsetsa kuti mutambasula manja anu mokwanira, ndikubwereza masewera olimbitsa thupi kuti muwerenge chiwerengero chomwe mukufuna.

Izinto zokwenza Kuthandizira kwa Close-grip Underhand Chin-up

  • **Gwiritsitsani Ntchito Yanu**: Kumbukirani kuti mutengere gawo lanu pachiwopsezo chonse. Izi zimathandiza kuti thupi lanu likhale lokhazikika, kuteteza kugwedezeka kapena kuyenda kosafunikira komwe kungayambitse kuvulala. Zimawonjezeranso mphamvu ya masewera olimbitsa thupi pogwiritsa ntchito abs yanu kuwonjezera pa thupi lanu lakumtunda.
  • **Kuyenda Koyendetsedwa**: Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kuti mudzuke. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, koyendetsedwa komwe mumadzikoka mpaka chibwano chanu chili pamwamba pa bar, kenaka muchepetse pang'onopang'ono. Njirayi imatsimikizira kuti mukugwira ntchito yomwe mukufuna komanso kuti muchepetse chiopsezo chovulala.
  • **Kuyenda Kwathunthu**: Onetsetsani kuti mukugwiritsa ntchito mitundu yonse ya

Kuthandizira kwa Close-grip Underhand Chin-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthandizira kwa Close-grip Underhand Chin-up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Assisted Close-grip Underhand Chin-up, koma angafunike thandizo. Izi zitha kukhala ngati gulu lotsutsa, makina othandizira kukokera mmwamba, kapena ngakhale chowonera. Zochita izi ndizabwino kulunjika minofu yakumbuyo ndi mikono, koma imatha kukhala yovuta kwa anthu omwe angoyamba kumene kukhala olimba kapena omwe ali ndi mphamvu zochepa zakumtunda. Ndikofunikira kuti muyambe ndi mlingo wotheka wa chithandizo ndi kuchepetsa pang'onopang'ono pamene mphamvu ikuwonjezeka. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthandizira kwa Close-grip Underhand Chin-up?

  • The Machine Assisted Close-grip Underhand Chin-up: Kusiyanaku kumagwiritsa ntchito makina omwe amalimbana ndi kulemera kwanu, zomwe zimapangitsa kuti masewerawa akhale ochepa kwambiri.
  • The Partner Assisted Close-grip Underhand Chin-up: Mu kusinthaku, mnzanu wolimbitsa thupi amapereka chithandizo pothandizira miyendo kapena mapazi anu pamene mukuchita chibwano.
  • Mpando Wothandizira Kugwira Pansi Pansi Pansi pa Chin-up: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mpando kapena benchi yothandizira phazi, kuchepetsa kulemera komwe mukufunikira kuti mukweze.
  • The Incline Close-grip Underhand Chin-up: Kusiyanasiyana kumeneku kumachitika pazitsulo zokokera, zomwe zimakulolani kuti mudzikweze nokha, zomwe zimapangitsa kuti ntchitoyo ikhale yovuta.

Izinto zokufunda ezishisa ezivumelekile Kuthandizira kwa Close-grip Underhand Chin-up?

  • Lat Pulldowns: Zochita izi zimagwira ntchito minofu ya latissimus dorsi, yomwe imagwiranso ntchito pa Assisted Close-grip Underhand Chin-ups, kuthandiza kumanga mphamvu ndi kukhazikika m'thupi lanu lakumtunda ndikukulitsa luso lanu lodzikweza.
  • Mizere Yotembenuzidwa: Monga Kuthandizira Kugwira Pansi Pansi Pamanja, Mizere Yotembenuzidwa ndi masewera olimbitsa thupi omwe amalimbitsa magulu a minofu omwewo, kuphatikizapo biceps, kumbuyo, ndi mapewa, kupititsa patsogolo mphamvu zam'mwamba zam'mwamba ndikuthandizira mawonekedwe abwino ndikuchita bwino pachibwano chanu. -UPS.

Amaxabiso angamahlekwane kanye Kuthandizira kwa Close-grip Underhand Chin-up

  • Gwiritsani ntchito makina opangira kumbuyo
  • Thandizo lolimbitsa chibwano
  • Underhand grip back exercise
  • Kuwongolera kothandizidwa ndi makina
  • Kuchita masewera olimbitsa thupi kolimbitsa thupi
  • Gwiritsani ntchito makina opangira kumbuyo
  • M'manja moyandikira chibwano-mmwamba
  • Thandizo lolimbitsa msana
  • Chibwano cham'manja chothandizidwa ndi makina
  • Kulimbitsa thupi mogwira mozungulira msana