Chin-Up Kewaye da Bar

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Chin-Up Kewaye da Bar

Chin-Up Around the Bar shine ƙalubalen motsa jiki na sama wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da biceps, kafadu, da baya, haɓaka haɓakar tsoka da ƙarfi. Yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman tura ƙarfinsu da juriyarsu zuwa mataki na gaba. Shiga cikin wannan motsa jiki ba wai yana haɓaka ƙarfin jiki kawai ba har ma yana inganta ƙarfin kamawa da sarrafa jiki, yana mai da shi ƙari mai mahimmanci ga kowane ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Chin-Up Kewaye da Bar

• Ja jikinka zuwa sama ta hanyar lanƙwasa gwiwar gwiwarka da yin amfani da tsokoki na kafada, ci gaba da ɗagawa har sai haƙoƙinka ya kasance sama da sandar.
• Yanzu, maimakon faduwa ƙasa kai tsaye, matsar da jikin ku a cikin da'irar da'irar kusa da mashaya.
• Bayan kammala rabin da'irar, jikinka ya kamata ya kasance a gefe na gefe na mashaya, rage kanka har sai hannayenka sun cika cikakke.
• Maimaita wannan tsari, canza hanyar da'irar ku tare da kowane maimaitawa don tabbatar da daidaitaccen ci gaban tsoka.

Lajin Don yi Chin-Up Kewaye da Bar

• Sarrafa motsin ku: Guji lilo ko amfani da kuzari don ɗaga jikin ku. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma yana rage tasirin motsa jiki. Madadin haka, mayar da hankali kan yin amfani da tsokoki don sarrafa motsin ku duka a kan hanyar sama da ƙasa. Saukowa yana da mahimmanci kamar hawan hawan, don haka kada ku bar nauyi ya yi aikin.
• Shiga Mahimmancin ku: Yayin da ƙwanƙwasa da farko ke kaiwa saman jikin ku, shigar da ainihin ku yana da mahimmanci don kwanciyar hankali da daidaito. Hakanan zai iya taimakawa don hana jujjuyawar da ba dole ba.
• Numfashi Daidai: Dabarar numfashinka yana da mahimmanci ga wannan darasi. Inh

Chin-Up Kewaye da Bar Tambayoyin Masu Nuna

Shi beginners za su iya Chin-Up Kewaye da Bar?

Chin-Up Around the Bar motsa jiki, kuma aka sani da tsoka-up, na iya zama quite kalubale ga sabon shiga. Yana buƙatar gagarumin ƙarfin jiki na sama, musamman a hannu, kafadu, da baya. Masu farawa na iya kokawa da wannan motsa jiki da farko. Koyaya, tare da ingantaccen horo da ci gaba a hankali, za su iya aiwatar da shi a ƙarshe. Ana ba da shawarar farawa da motsa jiki mafi sauƙi kamar daidaitaccen chin-ups ko ja-up, kuma a hankali a yi aiki har zuwa ƙarin hadaddun motsi kamar Chin-Up Around the Bar. Koyaushe tuna don dumama kafin motsa jiki kuma kula da tsari mai kyau don guje wa rauni.

Me ya sa ya wuce ga Chin-Up Kewaye da Bar?

• The "Close-Grip Chin-Up" ya ƙunshi riƙe sandar tare da hannayenku kusa da juna, wanda ke harabar biceps ɗin ku sosai.
• The "Underhand Chin-Up" ko "Reverse Grip Chin-Up" yana buƙatar ka riƙe sandar tare da tafin hannunka suna fuskantarka, wanda zai iya taimakawa wajen haɗa biceps da goshinka da yawa.
• The "Weighted Chin-Up" ya ƙunshi sanya bel mai nauyi ko riƙe dumbbell tsakanin ƙafafunku, ƙara juriya da ƙalubalen motsa jiki.
• The "Daya-Arm Chin-Up" ya kasance mafi ci gaba bambance-bambancen inda ka ja da kanka ta amfani da hannu daya kawai, yana ƙara wahala da ƙarfin da ake bukata.

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

• Deadlifts sun haɗa da Chin-Up Around the Bar ta hanyar ƙarfafa ƙananan baya da ƙwanƙwasa, waɗanda ke yin aiki lokacin da suke daidaita jiki yayin motsin ƙugiya.
• Push-ups na iya daidaita horon ƙarfin jiki na sama ta hanyar yin aiki da ƙirji da triceps, tsokoki waɗanda ba su da fifiko na farko a cikin Chin-Up Around the Bar, haɓaka ƙarfin babba da kwanciyar hankali gabaɗaya.