Chin-Up

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Chin-Up

Chin-Up shine motsa jiki na sama mai ƙarfi wanda ke ƙarfafa tsokoki a baya, hannaye, da kafadu. Ya dace da daidaikun mutane a kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki ba kawai don ƙarfafa ƙarfin tsoka da juriya ba, amma har ma don inganta yanayin su da daidaitawar jiki.

Yanayinta: tsammanin nuni a nuni Chin-Up

• Ja jikinka zuwa sama ta lankwasawa gwiwar hannu da yin amfani da biceps, da nufin kawo haƙar ku sama da sandar. Tabbatar cewa ƙafafunku da ƙafafunku sun mike kuma daga ƙasa yayin wannan motsi.
• Da zarar haƙar ku tana sama da sandar, riƙe matsayin na daƙiƙa, mai da hankali kan ƙanƙancewar tsokar biceps ɗinku da na baya.
• Sannu a hankali ka runtse jikinka zuwa ƙasa har sai hannayenka sun sake miƙewa gabaɗaya, tabbatar da yin haka ta hanyar sarrafawa don samun mafi kyawun motsa jiki.
• Maimaita tsarin don adadin maimaitawar da kuke so, koyaushe yana tabbatar da ku kula da sigar da ta dace don guje wa rauni.

Lajin Don yi Chin-Up

• ** Shiga Jigon ku ***: Shigar da tsokoki na tsakiya kafin ku fara ja da kanku. Wannan zai taimaka wajen daidaita jikinka kuma ya hana yin amfani da ba dole ba. Kuskure na yau da kullun shine fara ja da hannunka kafin shigar da ainihin ku, wanda zai iya haifar da juzu'i, motsi mara inganci da yuwuwar rauni.
• **Cikakken Matsayin Motsi**: Tabbatar cewa kun ja da kanku har sai haƙar ku ta kasance sama da sandar, sannan ku saukar da kanku har ƙasa har sai hannayenku sun cika. Wannan cikakken kewayon motsi yana tabbatar da cewa kuna aiki da tsokoki da aka yi niyya zuwa iyakar ƙarfinsu. Kuskuren gama gari shine kawai yin rabin maimaitawa, wanda ke rage tasirin motsa jiki sosai.
• **A Gujewa Amfani Da Lokacin Lokaci**: Yi ƙoƙarin gujewa yin amfani da kuzari don ja da kanka.

Chin-Up Tambayoyin Masu Nuna

Shi beginners za su iya Chin-Up?

Ee, masu farawa za su iya yin motsa jiki na Chin-Up, amma yana iya zama ƙalubale saboda yana buƙatar adadin ƙarfin babba. Ana ba da shawarar farawa da ƙwanƙwasa masu taimako ko ƙwanƙwasa mara kyau inda za ku fara daga sama kuma ku rage kanku a hankali. Bayan lokaci, yayin da ƙarfi ya inganta, za su iya ci gaba zuwa yin ƙwanƙwasa marasa taimako. Kamar kowane motsa jiki, yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni.

Me ya sa ya wuce ga Chin-Up?

• The Underhand Chin-Up, wanda kuma aka sani da Reverse Grip Chin-Up, ya haɗa da kama sandar tare da dabino suna fuskantar ku, wanda ke ba da fifiko ga biceps.
• Close-Grip Chin-Up shine bambancin inda aka sanya hannaye kusa da juna akan mashaya, suna mai da hankali kan ƙananan lats da biceps.
• Mixed-Grip Chin-Up ya ƙunshi hannu ɗaya yana fuskantar ku, ɗayan kuma yana fuskantar nesa, wanda zai iya taimakawa wajen haɓaka ƙarfin riko da kwanciyar hankali gabaɗaya.
• The Weighted Chin-Up shine mafi ci gaba bambance-bambancen inda ƙarin ma'auni aka haɗe zuwa jiki, ƙara juriya da kuma yin motsa jiki mafi kalubale.

Me suna da abin da ya sanya ɗaukehawa ga Chin-Up?

• Deadlifts: Deadlifts suna haɓaka chin-ups ta hanyar ƙarfafa ƙananan baya, glutes, da hamstrings, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kuma hana rauni a lokacin chin-ups.
• Lat Pulldowns: Lat pulldowns suna kama da chin-ups a cikin motsin su kuma suna kaiwa ƙungiyoyin tsoka iri ɗaya, ciki har da lats, biceps, da babba baya, amma suna ba da damar daidaita nauyin nauyi, yana mai da su babban motsa jiki don gina ƙarfin da ake bukata don yin aiki. cin duri.