Chin-up
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Chin-up
Chin-up shine aikin motsa jiki na sama mai inganci wanda da farko yana ƙarfafa baya, kafadu, da hannaye, yayin da kuma ke shiga cikin ainihin. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, saboda ana iya gyara shi ko ƙara ƙarfinsa don dacewa da iyawar mutum. Mutane za su so yin chin-ups saboda ba wai kawai suna haɓaka juriya da ƙarfi na tsoka ba, har ma suna haɓaka ƙarfin riko da kuma ba da gudummawa ga mafi kyawun yanayin jiki gabaɗaya.
Yanayinta: tsammanin nuni a nuni Chin-up
- Ja jikinka sama zuwa sandar, jagora da ƙirjinka kuma ka ajiye gwiwarka kusa da jikinka. Ya kamata ku ci gaba da wannan motsi har sai haƙar ku ta kasance sama da mashaya.
- Rike wannan matsayi na ɗan lokaci, tabbatar da matse ruwan kafadar ku tare don kyakkyawan sakamako.
- Sannu a hankali rage jikin ku zuwa wurin farawa, tabbatar da kiyaye motsinku kuma kada ku bar jikin ku kawai ya sauke.
- Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tuna don kiyaye fom ɗin ku daidai lokacin aikin.
Lajin Don yi Chin-up
- ** Shiga Mahimmancin ku:** Wani kuskuren gama gari shine rashin shigar da ainihin. Wannan na iya haifar da jujjuyawar da ba dole ba kuma yana iya sa ya yi wahala ka ja kanka. Ta hanyar shigar da ainihin ku, zaku iya kiyaye jikin ku madaidaiciya da kwanciyar hankali, wanda zai iya taimaka muku yin aikin yadda ya kamata.
- **A guji Amfani da Lokaci:** Yin amfani da kuzari don ja da kanka kuskure ne na kowa wanda zai iya haifar da rauni kuma yana rage tasirin motsa jiki. Maimakon haka, mayar da hankali kan yin amfani da tsokoki don ɗaga jikin ku. Wannan zai taimaka maka haɓaka ƙarfi da tsoka da inganci.
- **Numfashi da kyau:** Numfashi yana da matukar muhimmanci
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 tare da ƙwanƙwasa masu taimako ko ƙwanƙwasa mara kyau, inda za ku fara a matsayi na sama kuma sannu a hankali ku saukar da kanku ƙasa. Wannan yana taimakawa wajen gina ƙarfin da ake bukata da inganta tsari. Kamar kowane motsa jiki, yana da mahimmanci don farawa a hankali kuma ƙara ƙarfin lokaci don guje wa rauni. Koyaushe tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin motsa jiki daidai.
Me ya sa ya wuce ga Chin-up?
- The Underhand Chin-Up, wanda kuma aka sani da reverse grip chin-up, yana ƙara ƙarfafawa akan biceps ɗinku ta hanyar sa tafin hannunku suna fuskantar ku.
- The One-Arm Chin-Up bambanci ne mai ƙalubale wanda ke buƙatar ƙarfin jiki na sama, yayin da kake ɗaga kanka ta amfani da hannu ɗaya kawai.
- The Weighted Chin-Up ya ƙunshi sanya bel mai nauyi ko riƙe dumbbell tsakanin ƙafafunku don ƙara juriya da ƙarfin motsa jiki.
- L-Sit Chin-Up shine bambancin inda zaku ɗaga kafafunku a layi daya zuwa ƙasa yayin yin ƙwanƙwasa, wanda ke haɗa tsokoki na tsakiya ban da jikinku na sama.
Me suna da abin da ya sanya ɗaukehawa ga Chin-up?
- Layukan da aka juyar da su na iya haɗa ƙwanƙwasa ta hanyar kai hari ga ƙungiyoyin tsoka irin su lats, biceps, da rhomboids, amma a wani kusurwa daban, wanda zai iya taimakawa wajen haɓaka ƙarfin ja da juriya gabaɗaya.
- Deadlifts wani kyakkyawan aikin motsa jiki ne don ƙwanƙwasa saboda suna ƙarfafa dukan sarkar baya, gami da tsokoki na baya, waɗanda ke da mahimmanci don aiwatar da cin nasara.
Karin kalmar raɓuwa ga Chin-up
- Motsa jiki na baya
- Chin-up motsa jiki
- Ayyukan ƙarfafawa na baya
- Jiki na yau da kullun
- Ayyukan motsa jiki na sama
- Motsa jiki na baya
- Ƙarfafa horo don baya
- Dabarar tsinkewa
- Babu kayan aiki baya motsa jiki
- Ayyukan motsa jiki masu inganci