Chin-ups

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

Sakonni ga Chin-ups

Chin-ups wani motsa jiki ne na sama mai inganci wanda da farko ke kaiwa ga tsokoki na baya, biceps, da goshi, yana ba da fa'idodi kamar ingantaccen matsayi, ƙarfi, da ma'anar tsoka. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so yin chin-ups saboda suna buƙatar kayan aiki kaɗan, ana iya yin su kusan ko'ina, kuma suna ba da cikakkiyar motsa jiki ga jiki na sama, haɓaka ƙarfin jiki gabaɗaya da dacewa da aiki.

Yanayinta: tsammanin nuni a nuni Chin-ups

• Ja jikinka zuwa sama zuwa sandar ta lanƙwasa gwiwar hannu da yin amfani da ƙarfin jikinka na sama, riƙe bayanka madaidaiciya da ɗigon ka.
• Ci gaba da ja da kanka har sai haƙar ku ta yi daidai da ko sama da sandar, tabbatar da cewa ba ku yin lilo ko yin amfani da ƙarfi don ɗaga kanku.
• Riƙe matsayi a saman na ɗan lokaci kafin sannu a hankali ragewar jikin ku zuwa wurin farawa, cikakken mika hannuwanku.
• Maimaita wannan tsari don adadin maimaitawa da ake so, tabbatar da kiyaye motsin ku da tsayawa a duk lokacin motsa jiki.

Lajin Don yi Chin-ups

• Riko Mai Kyau: Kuskure na gama gari shine ta amfani da rikon kuskure. Don chin-ups, tafin hannunku yakamata su kasance suna fuskantar ku ba faɗuwa fiye da faɗin kafaɗa ba. Wannan riko yana haɗa biceps fiye da riko mai faɗi.
• Motsi Mai Sarrafa: Ka guji karkatar da jikinka ko amfani da kuzari don ja da kanka. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma baya aiki yadda ya kamata tsokoki na manufa. Madadin haka, mayar da hankali kan ɗaga kanku a hankali, motsi mai sarrafawa, kuma rage kanku ƙasa kamar a hankali.
• Cikakkun Motsi: Don samun fa'ida daga chin-ups, yana da mahimmanci a yi amfani da cikakken kewayon motsi. Wannan yana nufin farawa tare da mika hannunka gabaɗaya a ƙasa kuma ka ja kanka sama har zuwa haƙarka

Chin-ups Tambayoyin Masu Nuna

Shi beginners za su iya Chin-ups?

Ee, masu farawa na iya yin chin-ups, amma yana iya zama ƙalubale saboda yana buƙatar takamaiman adadin ƙarfin jiki na sama. Yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara yawan maimaitawa yayin da ƙarfi ya inganta. Masu farawa kuma za su iya amfani da kayan aikin taimako kamar makada na juriya ko injunan cirewa masu taimako don taimaka musu yin aikin daidai da aminci. Kamar yadda yake tare da kowane sabon motsa jiki, koyaushe yana da kyau a tuntuɓi ƙwararrun motsa jiki don tabbatar da tsari mai kyau da hana rauni.

Me ya sa ya wuce ga Chin-ups?

• The Underhand Chin-Up, wanda kuma aka sani da Reverse Grip Chin-Up, yana kai hari kan biceps kai tsaye ta hanyar amfani da hannun hannu.
• The One-Arm Chin-Up shine mafi ƙalubalanci bambance-bambancen da ya haɗa da janye kansa ta amfani da hannu ɗaya kawai, shigar da tsokoki na baya, kafadu, da makamai.
• The Weighted Chin-Up wani bambanci ne mai ƙalubale wanda ya haɗa da haɗa ma'auni ga jiki don ƙarin juriya, ƙara ƙarfin motsa jiki.
• L-Sit Chin-Up ya ƙunshi ɗaga ƙafafu daidai da ƙasa yayin da ake yin ƙwanƙwasa, haɗa tsokoki na ciki ban da baya da tsokoki na hannu.

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

• Deadlifts wani kyakkyawan motsa jiki ne don haɗawa tare da chin-ups, yayin da suke ƙarfafa ƙananan baya da kuma ainihin, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali a lokacin chin-ups.
• Bicep curls kuma na iya haɓaka fa'idodin chin-ups, yayin da suke kai hari ga rukunin tsoka na farko (biceps) amma ta wata hanya ta daban, tana taimakawa haɓaka ƙarfin hannu gaba ɗaya da juriya.