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Weighted Pull-Up

Exercise Profile

Nqeeb Ib hliCov ua koob moj.
Cov khoom sivKhomyu, kab tov teyemnet.
Ib tej VajLatissimus Dorsi
Ib tej Vaj themBiceps Brachii, Brachialis, Brachioradialis, Infraspinatus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Weighted Pull-Up

Lub Zog Pull-Up yog ib qho kev ua kom muaj zog uas lub hom phiaj ntawm ntau pawg leeg, nrog rau sab nraub qaum, lub xub pwg nyom, thiab caj npab, muab kev tawm dag zog lub cev tag nrho. Qhov kev tawm dag zog no yog qhov zoo tshaj plaws rau nruab nrab mus rau cov neeg nyiam kev tawm dag zog uas xav kom lawv lub cev lub zog thiab cov leeg nqaij. Los ntawm kev ntxiv qhov hnyav rau cov tsoos rub-up, cov tib neeg tuaj yeem tawm tsam lawv cov leeg mob siab dua, txhawb nqa lub zog ntau dua thiab kev loj hlob ntawm cov leeg.

Qhia txog: Lub thibkis Step-by-Step Weighted Pull-Up

  • Sawv hauv qab lub rub-up bar, ncav cuag thiab tuav lub bar nrog koj txhais tes me ntsis dav dua lub xub pwg dav sib nrug thiab xib teg tig los ntawm koj.
  • Rub koj lub cev nce mus txog thaum koj lub puab tsaig nyob saum lub bar, xyuas kom koj lub cev ncaj thiab tsis txhob viav vias lossis siv lub zog kom koj tus kheej nce.
  • Nquag ib pliag nyob rau sab saum toj ntawm lub zog, tom qab ntawd maj mam txo koj lub cev rov qab mus rau qhov chaw pib hauv kev tswj hwm.
  • Rov ua qhov kev tawm dag zog rau koj qhov kev xav tau ntawm kev rov ua dua, kom ntseeg tau tias muaj daim ntawv zoo thoob plaws.

Nruab ntxaug ntawv Weighted Pull-Up

  • **Qhov hnyav nce zuj zus**: Ib qho yuam kev yog ntxiv qhov hnyav dhau sai heev. Qhov no tuaj yeem ua rau daim ntawv tsis zoo thiab muaj peev xwm raug mob. Pib nrog koj lub cev hnyav xwb, ces maj mam ntxiv qhov hnyav raws li koj lub zog nce. Qhov no tuaj yeem yog hauv daim ntawv hnyav hnyav, lub tsho khuam hnyav, lossis tuav lub dumbbell ntawm koj txhais taw.
  • **Full Range of Motion**: Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog, koj yuav tsum siv tag nrho cov lus tsa suab. Qhov no txhais tau hais tias pib ntawm qhov tuag dai nrog koj txhais caj npab tag nrho, thiab rub mus txog rau koj lub puab tsaig

Weighted Pull-Up FAQs

Tuaj nov cuag Weighted Pull-Up?

Weighted pull-ups yog ib qho kev tawm dag zog ntau dua thiab yuav tsis haum rau cov neeg pib tshiab uas nyuam qhuav pib nrog kev cob qhia lub zog. Beginners yuav tsum xub ua hauj lwm rau mastering qhov yooj yim rub-up ua ntej ntxiv hnyav ntxiv. Nws yog ib qho tseem ceeb kom muaj lub hauv paus ruaj khov ntawm lub zog thiab daim ntawv tsim nyog los tiv thaiv kev raug mob. Thaum ib tug neeg tuaj yeem ua ntau yam kev rub tawm nrog lawv lub cev hnyav, lawv tuaj yeem txiav txim siab ntxiv qhov hnyav zuj zus. Nco ntsoov mus sab laj nrog tus kws kho mob yog tias tsis paub meej.

Yuav ua li cas kev sau ntawv tso? Weighted Pull-Up?

  • L-Sit Pull-Up: Hauv qhov kev hloov pauv no, koj tuav koj ob txhais ceg ncaj, kab rov tav (ua 'L' duab nrog koj lub cev) thaum ua qhov rub tawm, uas ua rau koj cov leeg nqaij ntau dua.
  • Wide-Grip Pull-Up: Qhov kev hloov pauv no suav nrog kev nthuav dav koj txoj kev tuav, uas pab tsom koj lub nraub qaum thiab lub xub pwg cov leeg ntau dua li tus qauv rub tawm.
  • Close-Grip Pull-Up: Hauv qhov kev hloov pauv no, koj nqaim koj tuav, uas ua rau muaj kev cuam tshuam ntau dua ntawm koj cov lats thiab caj npab.
  • Mixed-Grip Pull-Up: Qhov kev hloov pauv no suav nrog ib txhais tes tig rau ntawm koj thiab lwm qhov nyob deb ntawm koj, uas tuaj yeem pab tiv thaiv cov leeg tsis sib xws thiab lub hom phiaj sib txawv ntawm cov leeg nqaij.

Yuav ntawm li cas kev caij kab mob los tso tso Weighted Pull-Up?

  • Deadlifts: Thaum feem ntau lub cev qis thiab rov qab ua haujlwm, deadlifts kuj koom nrog latissimus dorsi thiab pab txhim kho tag nrho lub cev lub zog thiab ruaj khov, uas yog ib qho tseem ceeb rau kev ua kom hnyav rub-ups zoo thiab nyab xeeb.
  • Inverted Rows: Qhov kev tawm dag zog no tseem tsom rau cov leeg nraub qaum, tshwj xeeb tshaj yog latissimus dorsi, thiab pab txhim kho ob leeg rub lub zog thiab tswj lub cev. Nws yog kab rov tav rub tawm ib ce uas sib npaug tawm qhov ntsug rub tawm ntawm qhov hnyav rub-ups, ua rau nws ua kom muaj kev tawm dag zog zoo.

Cov ntawv cov tuam tsev muaj kev khiav Weighted Pull-Up

  • Weighted Pull-Up workout
  • Rov qab dag zog
  • Weighted back exercises
  • Pull-Up nrog qhov hnyav
  • Advanced pull-up cov txheej txheem
  • Weighted Pull-Up rau cov leeg nce
  • Ntxim qab workouts
  • Poob qhov kev tawm dag zog rau nraub qaum
  • Pull-Up variations
  • Kev cob qhia muaj zog rau cov leeg nraub qaum