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 shine aikin motsa jiki na sama mai tasiri sosai wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da baya, hannaye, da kafadu, suna ba da cikakkiyar motsa jiki. Wannan motsa jiki ya dace da duk wanda ke neman ƙara ƙarfin jikinsa na sama, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba. Mutane na iya so su haɗa chin-ups a cikin abubuwan da suke yi na yau da kullum saboda ba kawai inganta sautin tsoka da ƙarfi ba, amma kuma suna haɓaka ainihin kwanciyar hankali kuma suna iya haɓaka matakan dacewa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Chin-ups

• Ja jikinka sama zuwa sandar, jagora da ƙirjinka kuma ka ajiye gwiwarka kusa da jikinka.
• Ci gaba da ja da kanka har sai haƙar ku ta kasance sama da sandar kuma ƙirjin ku yana daidai da sandar.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan sannu a hankali rage jikinka zuwa ƙasa har sai hannayenka sun cika cikakke.
• Maimaita wannan tsari don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Chin-ups

• ** Riko ***: Rikon ku yana da mahimmanci yayin yin chin-ups. Ya kamata tafin hannu su fuskance ka (rikon matsi) wanda ya fi sauƙi akan wuyan hannu kuma yana ƙara haɗa biceps. Faɗin riko yakamata ya zama nisan kafaɗa. Kuskure na gama gari shine amfani da riko mai fadi ko kunkuntar, wanda zai iya takura wuyan hannu da gwiwar hannu.
• ** Shiga Mahimmancin ku ***: Shigar da abs ɗin ku kuma matse glutes ɗin ku don kiyaye jikin ku a karye. Wannan ba kawai yana aiki da jigon ku ba har ma yana hana ku daga lilo.
• **Motsi Mai Sarrafawa**: Ka guji faduwa da sauri bayan ka ja kanka. Matakin ragewa (bangaren eccentric)

Chin-ups Tambayoyin Masu Nuna

Shi beginners za su iya Chin-ups?

Haka ne, masu farawa na iya yin chin-ups, amma suna iya samun kalubale tun lokacin da chin-ups na buƙatar adadi mai yawa na ƙarfin jiki na sama. Masu farawa za su iya farawa da ƙwanƙwasa masu taimako ta amfani da makada na juriya ko na'ura mai taimako. Hakanan za su iya yin motsa jiki waɗanda ke ƙarfafa ƙungiyoyin tsoka iri ɗaya, kamar bicep curls, lat pulldowns, da layuka, don haɓaka har zuwa yin ƙwanƙwasa. Yana da mahimmanci don farawa a hankali, kiyaye tsari mai kyau, kuma a hankali ƙara ƙarfi don guje wa rauni.

Me ya sa ya wuce ga Chin-ups?

• Close-Grip Chin-Ups: Ta hanyar ƙunshe riko, za ku iya ƙara mayar da hankali kan biceps da goshin ku.
• Chin-Ups masu nauyi: Don ƙarin ƙalubale, zaku iya ɗaure nauyi a jikin ku don ƙara juriya yayin motsa jiki.
• A karkashin chin-Ups: ta hanyar murƙushe dam ɗin ka don haka dabino na dabino a gare ka, zaka iya kai hari tsokoki daban-daban a cikin hannunka da baya.
• Chin-Ups-Arm One-Arm: Wannan bambance-bambancen ci-gaba yana buƙatar ƙarfi da ma'auni, yayin da kuke jan kanku ta amfani da hannu ɗaya kawai a lokaci guda.

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

• Deadlifts suna haɓaka ƙwanƙwasa ta hanyar ƙarfafa ƙananan baya da hamstrings, waɗanda ke da mahimmanci don kiyaye yanayin da ya dace da kwanciyar hankali yayin motsin chin-up.
• Bicep curls shine ingantaccen ƙarin motsa jiki ga ƙwanƙwasa yayin da suke niyya ga biceps kai tsaye, yana haɓaka ƙarfin jan ku wanda ke da mahimmanci don yin ƙwanƙwasa.