Chin-Up mai nauyi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Watawa

Sakonni ga Chin-Up mai nauyi

Nauyin Chin-Up shine motsa jiki mai ƙarfi wanda da farko yana ƙarfafa baya, biceps, da cibiya ta ƙara ƙarin nauyi zuwa ga guntun gargajiya. Wannan motsa jiki yana da amfani musamman ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da juriyar tsoka. Ta hanyar haɗa ƙwanƙwasa masu nauyi a cikin abubuwan yau da kullun, daidaikun mutane na iya ƙalubalanci tsokoki don daidaitawa da damuwa mai girma, haɓaka haɓakar tsoka da ingantaccen aiki a cikin sauran ayyukan jiki na sama.

Yanayinta: tsammanin nuni a nuni Chin-Up mai nauyi

• Tsaya a ƙarƙashin sandar chin-up, sanya bel ɗin nauyi a kugu ko riƙe nauyi tsakanin ƙafafunku, sannan ku ɗaga sama ku kama sandar tare da riko na hannu, hannayenku yakamata su kasance da faɗin kafada.
• Ja jikinka sama zuwa sandar, kiyaye gwiwar gwiwarka kusa da jikinka da bayanka madaidaiciya, har sai haƙarka ta kasance sama da sandar.
• Riƙe wannan matsayi na ɗan lokaci, jin tashin hankali a cikin biceps da babba baya.
• Sannu a hankali rage jikin ku zuwa ƙasa har sai hannayenku sun sake miƙewa gabaɗaya, tabbatar da kiyaye iko a cikin motsi, sannan maimaita tsari don adadin maimaitawar ku.

Lajin Don yi Chin-Up mai nauyi

• **Tsarin Numfashi**: Yana da mahimmanci a yi numfashi da kyau yayin yin ƙwanƙwasa masu nauyi. Yi numfashi yayin da kake runtse jikinka da fitar da numfashi yayin da kake jan kanka. Wannan zai taimaka kula da matakan kuzarin ku kuma ya hana ku yin iska da sauri.
• **A guji yin lodin yawa**: Kuskure na yau da kullun shine ƙara nauyi da yawa da wuri. Fara da nauyi za ku iya sarrafa kusan 5-8 reps tare da tsari mai kyau. Yayin da ƙarfin ku ya ƙaru, a hankali ƙara ƙarin nauyi. Yin nauyi zai iya haifar da mummunan tsari kuma yana ƙara haɗarin rauni.
• ** Dumi-dumi ***: Kafin ka fara chin-ups masu nauyi,

Chin-Up mai nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Chin-Up mai nauyi?

Haka ne, masu farawa za su iya yin motsa jiki mai nauyi, amma yana da mahimmanci a lura cewa motsa jiki ne mai ci gaba. Ana ba da shawarar masu farawa su fara gina ƙarfinsu kuma su mallaki daidaitaccen chin-up kafin ƙara nauyi. Wannan don tabbatar da tsari mai kyau da kuma hana rauni. Idan mai farawa zai iya yin saiti na 10-12 na yau da kullum chin-ups tare da tsari mai kyau, za su iya yin la'akari da ƙara nauyi a hankali. Koyaushe ku tuna don dumi da kyau kuma ku saurari jikin ku don hana wuce gona da iri.

Me ya sa ya wuce ga Chin-Up mai nauyi?

• L-Sit Chin-Up: A cikin wannan bambancin, kuna kiyaye ƙafafunku a matsayi na "L" daidai da ƙasa yayin da kuke yin ƙwanƙwasa, wanda ke haɗa ainihin ku ban da jikinku na sama.
• Band-Assissted Chin-Up: Wannan bambance-bambancen yana amfani da ƙungiyar juriya don taimakawa a cikin motsi zuwa sama, yana sa motsa jiki ya fi dacewa ga masu farawa ko waɗanda ke aiki akan ƙarfin su.
• Chin-Up mara nauyi: Wannan bambancin ya haɗa da ragewa kanku sannu a hankali daga matsayi na sama tare da ƙarin nauyi, mai da hankali kan juzu'i, ko ƙasa, ɓangaren motsa jiki.
• Mixed-Grip Chin-Up: Wannan bambancin ya ƙunshi yin amfani da dabino ɗaya yana fuskantar ku, ɗayan kuma yana fuskantar nesa, wanda zai iya taimakawa wajen ƙaddamar da tsokoki daban-daban da inganta ƙarfin riko.

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

• Lat Pulldowns: Wannan motsa jiki kai tsaye yana hari kan tsokoki latissimus dorsi, waɗanda ke da hannu sosai a cikin motsi sama na ƙwanƙwasa, don haka haɓaka ikon ku na ɗaukar nauyi yayin Nauyin Chin-Up.
• Layukan Juyawa: Suna aiki akan tsokoki iri ɗaya kamar Chin-Up mai nauyi amma a cikin jirgin sama a kwance maimakon na tsaye, suna ba da nau'in motsa jiki daban-daban wanda zai iya haifar da ƙarin ƙarfi da haɓaka tsoka.