Close-Grip Chin-Up

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior, Teres Major

Sakonni ga Close-Grip Chin-Up

Close-Grip Chin-Up shine ƙalubalen motsa jiki na sama wanda ke ƙarfafa tsokoki a baya, biceps, da kafadu. Ya dace da daidaikun mutane a tsaka-tsaki zuwa manyan matakan motsa jiki waɗanda ke da sha'awar haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Shiga cikin wannan darasi ba wai kawai yana inganta aikin ja da ku ba har ma yana haɓaka ƙarfin aiki, yana sauƙaƙa ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Close-Grip Chin-Up

• Tsaya kai tsaye a ƙarƙashin sandar, shimfiɗa hannuwanku gabaɗaya, sannan ku durƙusa gwiwoyinku idan sandar ta yi ƙasa sosai, tabbatar da cewa ƙafafunku suna ƙasa.
• Cire jikinka sama ta hanyar lanƙwasa gwiwar gwiwarka da matse ruwan kafadarka tare har sai haƙoƙinka ya kasance sama da sandar, tabbatar da cewa jikinka yana kusa da mashaya kamar yadda zai yiwu.
• Rike wannan matsayi na ɗan gajeren lokaci, mai da hankali kan ƙanƙancewar a cikin biceps da tsokoki na baya.
• Rage jikin ku zuwa matsayi na farawa a hankali da sarrafawa, cikakken mika hannuwanku da kafadu kafin fara maimaitawa na gaba.

Lajin Don yi Close-Grip Chin-Up

• Matsayin Jiki: Tsaya jikinka a mike kuma ka guji lilo ko amfani da kuzari don ja da kanka. Wannan kuskure ne na kowa wanda ba kawai yana rage tasirin motsa jiki ba amma yana ƙara haɗarin rauni. Sanya ainihin ku don daidaita jikin ku a duk lokacin motsa jiki.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da amfani da cikakken kewayon motsi. Wannan yana nufin farawa daga cikakken rataye tare da hannuwanku gaba ɗaya madaidaiciya, ja da kanku har sai haƙar ku ta wuce sandar, sannan ku saukar da kanku baya zuwa wurin farawa. Tsallake kowane bangare na wannan kewayon motsi na iya rage tasirin motsa jiki.
• Gudanar da Motsi: Yi

Close-Grip Chin-Up Tambayoyin Masu Nuna

Shi beginners za su iya Close-Grip Chin-Up?

Ee, masu farawa zasu iya yin motsa jiki na Close-Grip Chin-Up, amma yana iya zama ƙalubale tunda yana buƙatar adadin ƙarfin jiki na sama. Yana da mahimmanci a fara sannu a hankali kuma a yi amfani da sigar da ta dace don guje wa rauni. Idan mafari ya ga yana da wahala sosai, za su iya farawa da ƙwanƙwasa masu taimako ta amfani da bandejin juriya ko na'urar cire kayan tallafi. Yayin da ƙarfinsu ya ƙaru, sannu a hankali za su iya ci gaba zuwa gaɓoɓin kusada mara taimako.

Me ya sa ya wuce ga Close-Grip Chin-Up?

• Wide-Grip Chin-Up yana buƙatar ka sanya hannayenka fadi a kan mashaya, wanda ke jaddada tsokoki na latissimus dorsi a bayanka.
• Neutral-Grip Chin-Up ya ƙunshi riƙe sandar tare da tafin hannunku suna fuskantar juna, wanda zai iya rage damuwa a wuyan hannu da kafadu yayin da yake aiki na sama.
• The Weighted Chin-Up shine mafi ci gaba bambance-bambancen inda kuke haɗa ƙarin nauyi ga jikin ku, ƙara juriya da kuma sa motsa jiki ya zama ƙalubale.
• The One-Arm Chin-Up shine bambancin ƙalubale mai ƙalubale wanda ya ƙunshi ɗaga kanku ta amfani da hannu ɗaya kawai, yana ƙara ƙarfi da haɗin kai da ake buƙata.

Me suna da abin da ya sanya ɗaukehawa ga Close-Grip Chin-Up?

• Lat Pulldowns: Suna kai hari kan latissimus dorsi, ƙungiyar tsoka ta farko da aka yi amfani da ita a cikin ƙwanƙwasa-ƙusa, suna taimakawa wajen haɓaka ƙarfi da jimiri na waɗannan tsokoki don ingantaccen aiki a cikin chin-ups.
• Layukan Juyawa: Wannan darasi kuma yana aiki da tsokoki na baya da biceps, kama da ƙwanƙwasa-ƙusa, kuma yana taimakawa wajen haɓaka ƙarfin ja, wanda ke da mahimmanci don yin chin-ups yadda ya kamata.