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One Arm 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, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe One Arm Chin-Up

The One Arm Chin-Up ndi masewera olimbitsa thupi apamwamba omwe amalimbana kwambiri ndi lats, biceps, ndi mapewa, kukupatsani masewera olimbitsa thupi komanso kulimbitsa mphamvu ndi kupirira. Nthawi zambiri zimakhala za okonda masewera olimbitsa thupi, chifukwa champhamvu komanso kuwongolera komwe kumafunikira. Anthu angafune kuchita masewerawa kuti apititse patsogolo mphamvu za thupi lawo, kulimbikitsa matanthauzo a minofu, ndi kutsutsa msinkhu wawo wolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi One Arm Chin-Up

  • Kokani mapewa anu pansi ndi kumbuyo musanayambe kudzikweza, izi ndikuchita minofu yolondola ndikuteteza phewa lanu kuvulala.
  • Kokani thupi lanu pang'onopang'ono mpaka chibwano chanu chili pamwamba pa bar, yesetsani kuti thupi lanu likhale lolunjika momwe mungathere ndikupewa kugwedezeka.
  • Gwirani malowo kwa kamphindi pamwamba, ndi chibwano chanu pamwamba pa bala, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezani kusuntha uku kwa chiwerengero chobwerezabwereza, kenaka sinthani ku mkono wina ndikuchita nambala yobwerezabwereza.

Izinto zokwenza One Arm Chin-Up

  • **Grip Strength:** Chimodzi mwa zolakwika zofala kwambiri ndikusowa mphamvu yogwira mokwanira. Mutha kusintha izi pogwiritsa ntchito masewera olimbitsa thupi olimbitsa thupi monga zopachika zakufa, zopachika zopukutira, kapena mayendedwe a alimi. Komanso, pochita masewera olimbitsa thupi, onetsetsani kuti chogwira chanu chili cholimba komanso kuti dzanja lanu lakuyang'anani.
  • **Maphunziro Akupita patsogolo:** Osadumpha molunjika poyesa kukweza mkono umodzi chibwano. Yambani ndi masewera olimbitsa thupi osavuta monga chibwano cha mikono iwiri ndikuwonjezera pang'onopang'ono zovutazo pogwiritsa ntchito njira monga kuthandizira mkono umodzi chibwano, zoipa, kapena kugwiritsa ntchito gulu lotsutsa.
  • **Mawonekedwe Oyenera:** Sungani thupi lanu mowongoka ndipo pewani kugwedezeka kapena kuthamanga kuti mudzuke. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi

One Arm Chin-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda One Arm Chin-Up?

One Arm Chin-Up ndi masewera olimbitsa thupi apamwamba kwambiri omwe amafunikira mphamvu zambiri komanso kuwongolera. Kawirikawiri, oyamba kumene sadzakhala ndi mphamvu zofunikira kuti achite izi. Ndikoyenera kuti muyambe ndi kukoka koyambira ndi chibwano, pang'onopang'ono kuwonjezera mphamvu ndi kuwongolera. Zochita izi zikakhala zosavuta, munthu akhoza kuyamba kuphunzitsidwa mayendedwe apamwamba kwambiri ngati One Arm Chin-Up. Nthawi zonse kumbukirani, ndikofunikira kuwonjezera pang'onopang'ono kuchuluka kwa masewera olimbitsa thupi kuti mupewe kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo One Arm Chin-Up?

  • The Assisted One Arm Chin-Up imachitidwa mothandizidwa ndi mkono wina, nthawi zambiri pogwira dzanja kapena mkono.
  • The Eccentric One Arm Chin-Up imayang'ana gawo lotsitsa la kayendetsedwe kake, kuyambira pamwamba ndikudzitsitsa pang'onopang'ono momwe mungathere.
  • The One Arm Isometric Chin-Up imaphatikizapo kudzigwira nokha m'malo osiyanasiyana a chibwano-mmwamba kwa nthawi yoikika.
  • Band-Assisted One Arm Chin-Up imagwiritsa ntchito gulu lolimba kuti lithandizire kukweza thupi, zomwe zimapangitsa kuti ntchitoyo ikhale yosavuta.

Izinto zokufunda ezishisa ezivumelekile One Arm Chin-Up?

  • Negative One Arm Chin-Ups ndi ntchito ina yowonjezerapo, pamene imayang'ana kwambiri gawo la kayendetsedwe ka kayendetsedwe kake, kuthandiza kupititsa patsogolo mphamvu zogwira ndi kulamulira minofu, zomwe ziri zofunika kwambiri kuti muthe kuchita bwino One Arm Chin-Up.
  • Kulemera kwa Chin-Up kumapindulitsanso, chifukwa kumawonjezera kukana kuchita masewera olimbitsa thupi, motero kumawonjezera mphamvu ndi chipiriro m'mitsempha yapamwamba ya thupi, zomwe zingathandize kuchita One Arm Chin-Up.

Amaxabiso angamahlekwane kanye One Arm Chin-Up

  • One Arm Chin-Up Workout
  • Bodyweight Back Exercise
  • Maphunziro a Single Arm Chin-Up
  • Maphunziro amphamvu ndi One Arm Chin-Up
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • One Arm Chin-Up kwa minofu yakumbuyo
  • Kulimbitsa thupi kwa Unilateral Chin-Up
  • Kuchita masewera olimbitsa thupi ndi dzanja limodzi
  • Kulimbitsa kumbuyo ndi One Arm Chin-Up
  • Kulimbitsa thupi Kumbuyo ndi One Arm Chin-Up.