Wokpena ɖe Chin-up ŋu

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Wokpena ɖe Chin-up ŋu

Assisted Chin-up nye kamedede nyui aɖe si doa ŋusẽ ame ƒe akpa si le etame eye wònaa eƒe amadede trɔna, eye wòɖoa ta akɔta kple bicep lãmekawo koŋ. Enye kamedede nyui aɖe na gɔmedzela siwo mete ŋu wɔ asike-ʋuʋu si womekpe ɖe eŋu haɖe o, kpakple na kamedefefewɔla bibi siwo di be yewoadzi yewoƒe reps alo dzidodo ɖe edzi. Amewo ate ŋu atia kamedede sia be yeatsɔ ana yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye wòatu gɔmeɖoanyi sesẽ ɖo na kamedede siwo de ŋgɔ wu.

Ülatuse sooritamine: Sisuline õpetus Wokpena ɖe Chin-up ŋu

• Tsi tre ɖe nuƒolanɔƒea eye nàlé mɔ̃a ƒe asiléƒewo eye wò asibidɛwo nadze ŋgɔ wò. Ele be wò asiwo nado tso wo nɔewo gbɔ abe abɔta ene.
• Miɖe afɔ tso nuƒolanɔƒea eye miahe ɖe ati ŋu wòadidi. Esiae nye wò gɔmedzedze ƒe nɔnɔme.
• He wò ŋutilã yi dzi ɖo ta asiléƒeawo gbɔ vaseɖe esime wò asike naɖo asiléƒea ƒe seƒe alo wu nenema, eye nàna wò abɔta nate ɖe wò ŋutilã ŋu.
• Ðe wò ŋutilã ɖe anyi blewuu wòagaɖiɖi va ɖo afisi nèdze egɔme tsoe, si ana wò abɔwo nakeke bliboe. Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgagblɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Wokpena ɖe Chin-up ŋu

• De Wò Lãmetsiwo Ŋu: De wò lãmekawo me eye nàmimi wò abɔtaƒuwo ɖekae esi nèle ɖokuiwò hem yi dzi. Esia ana nàkpɔ egbɔ be èle wò akɔta kple abɔta ƒe lãmekawo zãm nyuie, tsɔ wu be nàɖo ŋu ɖe wò biceps ɖeɖeko ŋu. Vodada si bɔ enye be womedea lãmeka siawo me bliboe o, si ate ŋu ana kamededea nawɔ dɔ nyuie o eye wòana abixɔxɔ ƒe afɔkua nadzi ɖe edzi.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yele ʋuʋu blibo zãm le kamededea me. Dze egɔme tso hang blibo dzi eye wò abɔwo keke bliboe, eye nàhe ɖokuiwò yi dzi vaseɖe esime wò...

Wokpena ɖe Chin-up ŋu KKK

Kas algajad saavad teha Wokpena ɖe Chin-up ŋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Assisted Chin-up kamededea. Kamedede sia nye mɔ nyui aɖe si dzi gɔmedzelawo ato atu ŋusẽ ɖo eye woawɔ dɔ vaseɖe esime woawɔ asike ƒe ʋuʋu si ŋu womekpena ɖo o. Woate ŋu azã mɔ̃ si wotsɔ kpena ɖe asike dzi alo tsitretsitsi ƒe ka siwo akpe ɖe ŋuwò nàlé wò ŋutilã ƒe kpekpeme aɖewo ɖe te, si ana kamededea nanɔ bɔbɔe. Ele vevie be nàzã nɔnɔme nyuitɔ eye nàdzi eƒe sesẽme ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, anyo be nàdze egɔme tso hehenala alo kamedede ŋuti nunyala gbɔ be nàkpɔ egbɔ be yele kamededea wɔm nyuie eye wòle dedie.

Millised on tavalised variatsioonid Wokpena ɖe Chin-up ŋu?

• Jumping Chin-up nye tɔtrɔ bubu si me nèzãa titri ƒe ʋuʋu tso anyigba tsɔ naa ŋusẽ ɖokuiwò be nàɖo ʋuʋua tame.
• Negative Chin-up la léa fɔ ɖe chin-up ƒe akpa si ɖiɖina ɖe anyi ŋu, afisi nèdzea egɔme tso etame eye nèɖiɖia ɖokuiwò ɖe anyi vivivi le.
• Isometric Hold Chin-up bia be nàlé ɖokuiwò ɖe asike ƒe nɔnɔme si le etame hena ɣeyiɣi aɖe si woɖo ɖi be ŋusẽ kple dzidodo nadzi ɖe edzi.
• Inverted Row nye chin-up ƒe akpa si le tsia dzi, si wowɔna le ati si woɖo ɖe akɔta ƒe kɔkɔme dzi, afisi nèhea wò akɔta yia atikplɔa gbɔ tso mlɔƒe.

Millised on head täiendavad harjutused Wokpena ɖe Chin-up ŋu?

• Bicep Curls: Bicep curls doa ŋusẽ wò biceps tẽ, si nye lãmeka vevi aɖe si wozãna le asike dodo siwo ŋu wokpena ɖo me, eyata enaa wò ŋutete be nàhe ɖokuiwò ɖe dzi la nyona ɖe edzi.
• Fli si Wotrɔ: Kamedede sia hã tɔa ŋku akɔta kple abɔta ƒe lãmeka siwo wozãna le asike ƒe ʋuʋu me, gake le go bubu me, si naa ŋusẽdodo lãmeka siawo le mɔ si de to wu nu eye wònaa wò asike ƒe dɔwɔwɔ bliboa nyona ɖe edzi.