Mixed Grip Chin-up si wotsɔa asi ƒoa nui

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Latissimus Dorsi
• Teisene Lihased: Brachialis, Brachioradialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sissejuhatus Mixed Grip Chin-up si wotsɔa asi ƒoa nui

Mixed Grip Chin-up nye ŋutilã ƒe akpa si le etame ƒe kamedede si me ŋusẽ le si tɔa ŋku lãmeka ƒe hatsotso geɖe siwo dometɔ aɖewoe nye biceps, lats, kple abɔta, si naa ŋusẽdodo ƒe hehexɔxɔ blibo. Enyo ŋutɔ na kamedefefewɔlawo, ŋutilãtutulawo, kple kamedede lɔ̃lawo siwo le didim be yewoadzi yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana ŋusẽ si nàlé ɖe asi ŋu nanyo ɖe edzi, ana lãmekawo nawɔ ɖeka, eye wòana nu vovovowo nanɔ wò kamededea ŋu, si ana wòasesẽ wu eye wòawɔ dɔ nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Mixed Grip Chin-up si wotsɔa asi ƒoa nui

• He wò ŋutilã yi dzi to wò abɔtawo bɔbɔ kple wò abɔta ƒe lãmekawo zazã me, dze agbagba nàna wò ŋutilã nanɔ dzɔdzɔe alesi nàte ŋui be nàtsɔ agbagbadzedzea aɖo wò tame.
• Yi edzi nànɔ ɖokuiwò hem yi dzi vaseɖe esime wò asike naɖo ʋuƒoa tame, alo wò akɔta naka asi ʋuƒoa ŋu.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ɖeka be lãmekawo nate ɖe edzi wòade edeƒe.
• Tsɔ ɖokuiwò ɖiɖi blewuu yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yekeke yeƒe abɔwo ɖe enu bliboe hafi gbugbɔ kamededea ake.

Nõuanded sooritamiseks Mixed Grip Chin-up si wotsɔa asi ƒoa nui

• Dzra Wò Ʋuʋu Dzi: Ƒo asa na wò ŋutilã ʋuʋu alo ŋusẽ zazã atsɔ ahe ɖokuiwò ɖe dzi. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke enaa abixɔxɔ ƒe afɔkua hã dzina ɖe edzi. Ke boŋ, wò susu nanɔ ʋuʋu si dzi nàɖu, si le bɔbɔe ŋu. He ɖokuiwò yi dzi vaseɖe esime wò asike naɖo ʋuƒoa tame, tɔ vie, emegbe nàgaɖiɖi ɖokuiwò ɖe anyi le mɔ si dzi nàɖu nu.
• Na Wò Nu Vevitɔ: Vodada bubu si bɔ enye be màgatsɔ lãmeka veviwo awɔ dɔe le kamededea me o. Na wò akɔta nanɔ sesĩe le ʋuʋua katã me be wò ŋutilã nali ke eye nàxe mɔ ɖe ʋuʋu si mehiã o nu.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso kamededea me la, ele vevie be...

Mixed Grip Chin-up si wotsɔa asi ƒoa nui KKK

Kas algajad saavad teha Mixed Grip Chin-up si wotsɔa asi ƒoa nui?

Ẽ, gɔmedzelawo ate ŋu awɔ mixed grip chin-up kamededea, gake ate ŋu asesẽ elabena ebia be ŋusẽ nanɔ ametia ƒe akpa si le etame. Ele vevie be nàdze egɔme blewu eye nàkpɔ egbɔ be nɔnɔme nyuitɔe nèle be nàƒo asa na abixɔxɔ. Ne esesẽ akpa la, gɔmedzelawo ate ŋu adze egɔme kple asike-kɔklɔ si ŋu wokpena ɖo alo asike-kɔkɔe manyomanyowo be woatu ŋusẽ ɖo. Abe alesi wònɔna ɖaa ene la, anyo be nàbia kamedede ŋuti nunyala aɖe be nàkpɔ egbɔ be wole kamededewo wɔm nyuie eye wole dedie.

Millised on tavalised variatsioonid Mixed Grip Chin-up si wotsɔa asi ƒoa nui?

• Weighted Mixed Grip Chin-Up: Tɔtrɔ sia bia be nàtsɔ kpekpeme akpe ɖe wò ŋutilã ŋu, to kpekpemedzidzenu ƒe alidziblanu alo kpekpemedziwui dzi, be kamededea nasẽ ɖe edzi.
• Abɔ Ðeka Mixed Grip Chin-Up: Tɔtrɔ sia bia be woawɔ chin-up la to alɔ ɖeka ko zazã me, si naa ŋusẽ si hiã la dzina ɖe edzi ŋutɔ eye wòɖoa ŋku ŋutilãa ƒe akpa ɖeka le ɣeyiɣi ɖeka me.
• Mixed Grip Chin-Up with Iso Hold: Tɔtrɔ sia bia be nàlé chin-up ƒe etame ƒe nɔnɔme me ɖe asi sɛkɛnd ʋɛ aɖewo hafi nàgaɖiɖi ɖokuiwò ɖe anyi, si naa ɣeyiɣi si nèzãna le teteɖeanyi me dzina ɖe edzi eye wòwɔa dɔ ɖe wò ŋusẽ si le tsitrenu dzi.
• Mixed Grip Chin-Up with Leg Raise: Tɔtrɔ sia bia be nàkɔ wò klowo alo afɔwo ɖe dzi le chin-up tame, si gadea kuxi bubu ɖe wò core kple hip flexors ŋu.

Millised on head täiendavad harjutused Mixed Grip Chin-up si wotsɔa asi ƒoa nui?

• Inverted Rows nye kamedede bubu si do ƒome kplii, elabena wowɔa dɔ le lãmeka ƒe hatsotso mawo ke ŋu abe Mixed Grip Chin-ups ene, abe biceps, back, kple core ene, gake le dzogoe bubu dzi, si naa hehe blibo.
• Pull-up kamededea, togbɔ be eɖi Mixed Grip Chin-up hã la, edoa gbe ɖa le ŋutilãa ŋu le mɔ vovovowo nu to gbetete ɖe megbe lãmekawo dzi geɖe wu me, eyata, ekpena ɖe ame ŋu be wòada asɔ le ŋutilã ƒe akpa si le etame ƒe ŋusẽ ƒe tsitsi me.