Marito minɛcogo girinyalen Pull-up kan Dip Cage kan

• Bahagian Badan: Bahagian Badan Latihan.
• Peralatan: Bertimbang-timbang
• Otot Utama: Latissimus Dorsi
• Otot Sekunder: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Pengenalan kepada Marito minɛcogo girinyalen Pull-up kan Dip Cage kan

Weighted Hammer Grip Pull-up on Dip Cage ye fanga sabatili farikoloɲɛnajɛ ye min bɛ farikolo sanfɛla laɲini, kɛrɛnkɛrɛnnenya la kɔ, bolokɔniw ani kamankunw. O ye farikoloɲɛnajɛ ɲuman ye mɔgɔ kelen-kelen bɛɛ bolo minnu bɛ farikoloɲɛnajɛ hakɛ cɛmancɛ la walima min ka bon kosɛbɛ, minnu b’a ɲini ka dɔ fara u farikolo sanfɛla fanga kan ani u farikolo muɲuli kan. Ni aw ye nin farikoloɲɛnajɛ in don aw ka delinako la, o bɛ se ka dɔ fara aw ka minɛni fanga kan, ka aw farikolo kunbɛnni ni a sabatili ɲɛ, ani ka aw dɛmɛ ka farikolo sanfɛla farikolo cogoya ɲɛfɔlen ye.

Melakukan: Panduan Langkah demi Langkah Marito minɛcogo girinyalen Pull-up kan Dip Cage kan

• Aw bɛ gɛrɛ jisigiyɔrɔ la ka aw minɛ kosɛbɛ bara minnu bɛ taa ɲɔgɔn fɛ ni aw bolokɔniw ɲɛsinnen bɛ ɲɔgɔn ma, o bɛ wele ko marifa minɛcogo.
• Aw bɛ aw yɛrɛ sama ka taa san fɛ ni aw kɔkiliw kɔrɔta ye ani ka aw farikolo kɔrɔta fo aw dawolo ka bɛn aw bolow ma walima u sanfɛ.
• Aw bɛ a jɔyɔrɔ minɛ sekɔndi damadɔ kɔnɔ ka sɔrɔ ka aw yɛrɛ jigin dɔɔni dɔɔni ka segin ka jigin ka se a daminɛyɔrɔ ma.
• Aw bɛ segin nin wale in kan aw b’a fɛ ka segin-ka-bɔnye hakɛ min sɔrɔ, aw bɛ aw jija ka a cogoya ɲuman mara degeliw bɛɛ kɔnɔ.

Tips untuk Melakukan Marito minɛcogo girinyalen Pull-up kan Dip Cage kan

• **Avoid Momentum**: Misali min ka teli ka kɛ, o ye ka momentum kɛ walasa k’i yɛrɛ sama ka taa san fɛ. O tɛ dɔ bɔ farikoloɲɛnajɛ nafa dɔrɔn na, nka a bɛ dɔ fara joginni farati kan fana. Aw bɛ aw jija aw ka lamaga-lamagaliw ka kɛ dɔɔni dɔɔni ani ka u kunbɛn.
• **Farakolo jɔcogo**: Aw bɛ aw farikolo tilennen to i seko bɛɛ la farikoloɲɛnajɛ bɛɛ kɔnɔ. Aw kana aw farikolo wuli walima k’a wuli, barisa o bɛ se ka kɛ sababu ye ka jogin sɔrɔ ani ka dɔ bɔ farikoloɲɛnajɛ nafa la.
• **Full Range of Motion**: Aw bɛ aw jija ka aw bolokɔniw janya ka ɲɛ lamaga jukɔrɔ ani ka aw yɛrɛ sama ka taa san fɛ fo aw dawolo ka kɛ bolokɔniw sanfɛ. O b’a to aw bɛ farikolo yɔrɔw baara u lamagacogo bɛɛ fɛ.
• **Finakili**: Aw bɛ ninakili bɔ ni aw bɛ aw yɛrɛ sama ka taa san fɛ ani ka ninakili don ni aw bɛ jigin

Marito minɛcogo girinyalen Pull-up kan Dip Cage kan Soalan Lazim

Adakah pemula boleh lakukan Marito minɛcogo girinyalen Pull-up kan Dip Cage kan?

Ɔwɔ, daminɛbagaw bɛ se ka Weighted Hammer Grip Pull-up on Dip Cage degeliw kɛ, nka o ye lamaga ye min ka bon kosɛbɛ. A bɛ farikolo sanfɛla fanga hakɛ dɔ de wajibiya walasa ka i yɛrɛ farikolo girinya kɔrɔta ani k’a kunbɛn. N’i ​​ye daminɛbaga ye, a ka ɲi i ka farikolo girinya degeliw daminɛ ni farikoloɲɛnajɛ jɔnjɔnw ye ani ka taa ɲɛ ka taa gɛlɛyabaw la i n’a fɔ marifa minɛcogo girinyalen samali ni i fanga bɛ ka bonya. A nafa ka bon fana ka girinya min bɛ bɛn i ka farikoloɲɛnajɛ hakɛ ma ani ka farikoloɲɛnajɛ kɛ ni cogo bɛnnen ye walasa i kana jogin. I n’a fɔ a bɛ kɛ cogo min na tuma bɛɛ, a ka ɲi ka taa farikoloɲɛnajɛla dɔ fɛ ni aw dalen tɛ a la.

Apakah variasi umum bagi Marito minɛcogo girinyalen Pull-up kan Dip Cage kan?

• The Close-Grip Weighted Pull-up on Dip Cage: Nin fɛn caman ɲɔgɔnna bɛ sinsin kosɛbɛ biceps kan ni i bɛ barajuru minɛ ni minɛ ye min ka surun ka tɛmɛ i kamankun bonya kan.
• The Weighted One-Arm Pull-up on Dip Cage: Nin ye fɛn ye min bɛ ɲɔgɔn falen-falen gɛlɛya, i bɛ farikoloɲɛnajɛ kɛ ni bolo kelen dɔrɔn ye, o bɛ dɔ fara a fanga kan kosɛbɛ, wa a bɛ sinsin bolokɔni kelen-kelen bɛɛ fanga kan.
• The Weighted Hammer Grip Pull-up with Knee Raises on Dip Cage: Nin fɛn caman ɲɔgɔnna in bɛ fɛn koloma dɔ fara farikoloɲɛnajɛ kan, n’i bɛ i gɛnɛgɛnɛw kɔrɔta ka taa i disi fan fɛ samali kelen-kelen bɛɛ sanfɛ.
• The Weighted Hammer Grip Pull-up with Iso Hold on Dip Cage: Nin fɛn caman ɲɔgɔnna ye ka i farikolo minɛ pull-up sanfɛ fo segin damadɔ, ka dɔ fara waati kan tension kɔrɔ ani ka farikolo yɔrɔw baara kosɛbɛ.

Apakah latihan yang baik sebagai pelengkap untuk Marito minɛcogo girinyalen Pull-up kan Dip Cage kan?

• Deadlifts : Hali ni deadlifts bɛ farikolo duguma-yɔrɔ de laɲini fɔlɔ, deadlifts fana bɛ kɔ fasaw sen don a la, lats fana sen bɛ o la, o bɛ se ka fanga sɔrɔlenw dafa minnu bɛ sɔrɔ Weighted Hammer Grip Pull-ups fɛ, ka kɔ fanga ni sabatili bɛɛ lajɛlen bonya.
• Dumbbell Rows (Dumbbell Rows): Nin degeliw fana bɛ latiw laɲini, nka a bɛ bɔ yɔrɔ wɛrɛ la, o bɛ farikoloɲɛnajɛ bɛɛ lajɛlen di o farikolo ninnu ma ani ka nafa minnu bɛ sɔrɔ Weighted Hammer Grip Pull-ups (Weighted Hammer Grip Pull-ups) la, olu bonya.