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

Sakonni ga Chin ups

Chin-ups wani motsa jiki ne na sama mai tasiri sosai wanda ya fi dacewa da latissimus dorsi, biceps, da tsokoki na brachialis, yana inganta ƙarfi da ci gaban tsoka. Sun dace da daidaikun mutane a tsaka-tsaki ko matakan motsa jiki na ci gaba suna neman haɓaka ƙarfin jikinsu na sama da juriya. Haɗa ƙwanƙwasa a cikin aikin motsa jiki na yau da kullun na iya haɓaka ƙarfin kamawa, matsayi, da sarrafa jikinku gabaɗaya, yana mai da su kyakkyawan motsa jiki ga duk wanda ke da burin haɓaka aikin sa.

Yanayinta: tsammanin nuni a nuni Chin ups

• Ja jikinka zuwa sama zuwa sandar, tabbatar da kiyaye jikinka madaidaiciya da gwiwar gwiwarka kusa da jikinka don haɗa biceps ɗinka.
• Ci gaba da ja da kanku har sai haƙar ku ta kasance sama da matakin mashaya, riƙe wannan matsayi na ɗan lokaci don ƙara girman ƙwayar tsoka.
• Sauke jikinka a hankali a hankali a cikin tsari mai sarrafawa har sai an mika hannunka sosai.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Chin ups

• Form Daidai: Mafi yawan kuskuren da mutane ke yi yayin yin chin-up ba amfani da tsari daidai ba. Madaidaicin tsari shine farawa da cikakken rataye tare da madaidaiciyar hannaye, ja sama har sai haƙar ku ta wuce sandar, sannan ku rage kanku har sai hannayenku sun sake mikewa. Ka guje wa lilo ko yin amfani da kuzari don samun kanka a kan sandar, saboda wannan na iya haifar da rauni kuma ba zai ba ka cikakkiyar fa'idar motsa jiki ba.
• Riko: Rikon ku yana da mahimmanci yayin yin chin-ups. Ya kamata tafin hannunka su kasance suna fuskantarka kuma hannayenka su kasance kusa da faɗin kafaɗa. Wannan riko zai taimaka wajen tafiyar da biceps ɗinku yadda ya kamata.
• Numfashi: Wani kuskure na yau da kullun shine riƙe numfashi

Chin ups Tambayoyin Masu Nuna

Shi beginners za su iya Chin ups?

Ee, masu farawa tabbas za su iya ƙoƙarin ƙwanƙwasawa, amma suna iya zama ƙalubale sosai saboda suna buƙatar ƙarfin jiki na sama. Yana da mahimmanci a fara sannu a hankali kuma a hankali haɓaka ƙarfi. Masu farawa za su iya farawa da ƙwanƙwasa masu taimako ta amfani da makada na juriya ko na'urar cirewa da aka taimaka. Hakanan za su iya yin wasu motsa jiki kamar bicep curls, lat ja down down, da tura sama don gina ƙarfin da ya dace. Ana ba da shawarar koyaushe don samun tsari da dabara mai kyau don guje wa rauni, kuma tuntuɓar ƙwararrun ƙwararrun motsa jiki na iya zama da fa'ida.

Me ya sa ya wuce ga Chin ups?

• The Wide-Grip Chin-Up: A cikin wannan bambance-bambancen, kuna faɗaɗa rikon ku wanda ke kai hari ga lats ɗin ku sosai.
• The Close-Grip Chin-Up: Wannan sigar ta ƙunshi haɗa hannuwanku kusa da juna, wanda ke ƙara yin aiki da biceps.
• Mixed-Grip Chin-Up: Wannan bambance-bambancen ya ƙunshi hannu ɗaya a cikin riƙon hannu ɗaya kuma ɗayan a cikin riko na sama, yana ba da ƙalubale na musamman ga jikinka na sama.
• Nauyin Chin-Up: Wannan ci-gaba na bambance-bambancen ya haɗa da haɗa ƙarin nauyi ga jikin ku, haɓaka ƙarfi da ƙarfin ƙarfin motsa jiki.

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

• Deadlifts kuma suna haɓaka ƙwanƙwasa yayin da suke ƙarfafa baya da tsokoki, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da haɓaka aiki a cikin ƙwanƙwasa.
• Bicep curls wani motsa jiki ne wanda zai iya haɓaka aikin ku na yau da kullun, yayin da suke niyya ga biceps kai tsaye, ƙungiyar tsoka wacce ke da hannu sosai a lokacin chin-up, don haka inganta ƙarfin ku.