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Bench Pul-ap dɛn we dɛn kin pul

Profayiri y'eby'okufuna

Parti ya muntuIgwa u di to ankut suh-suah body parts.
EmpandikaNuwolikoliya lomobwoya
amagezi agakubyaLatissimus Dorsi
amagezi ag'omusaBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Tekamu akatale mu kusolo lwo!

Okuwandikira ku Bench Pul-ap dɛn we dɛn kin pul

Bεnch Pul-ap na wan vεrsatile כp bכdi εksεsayz we de fכs tכk bכt di bak, sכlda, εn an mכsul dεm, we de εnhans di כvala כp bכdi trεnk εn εndurance. Dis ɛgzampul fayn fɔ di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs, bikɔs dɛn kin chenj am izi wan akɔdin to di wan wan trɛnk lɛvɛl. Pipul dɛn go want fɔ put Bɛnch Pul-ap insay dɛn wokɔt bikɔs i nɔ jɔs de mek di mɔsul dɛn tɔyn ɛn di we aw dɛn de tinap bɛtɛ, bɔt i de ɛp bak fɔ mek dɛn du bɛtɛ wok pan ɔda tin dɛn we dɛn kin du we gɛt trɛnk ɛn wok dɛn we dɛn kin du ɛvride.

Okukubidde ku: Nkugiyigisa Bench Pul-ap dɛn we dɛn kin pul

  • Ledɔm flat na yu bak na di bɛnch, ɛn put yusɛf so dat di barbel go de dairekt oba yu chɛst.
  • Rich ɔp ɛn ol di barbell wit wan ɔvahan grip, an dɛn apat frɔm di sholda-wid.
  • Pul yu bɔdi ɔp to di bar bay we yu de swɛt yu sɔldɔm bled dɛn togɛda ɛn drɛb yu ɛlb dɛn to di flɔ.
  • Lɔs yusɛf bak dɔŋ to di say we yu bigin sloslo ɛn kɔntrol am, mek shɔ se yu nɔ lɔk yu ɛlbo dɛn na di bɔt. Ripit fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Bench Pul-ap dɛn we dɛn kin pul

  • **Grip**: Yu grip impɔtant fɔ mek dis ɛgzampul wok fayn. Yu an dɛn fɔ de apat lɛk yu sholda ɛn yu fɔ ol di bar fayn fayn wan bɔt nɔ tu tayt bikɔs i kin mek yu an dɛn strɛch. Dɔn bak, mɛmba fɔ yuz ɔvahan grip (pam dɛn de fes fa frɔm yu) fɔ mek yu bak mɔsul dɛn wok fayn fayn wan.
  • **Slow ɛn Kɔntrol Muvmɛnt**: Avɔyd di tɛmteshɔn fɔ yuz mɔmɛnt ɔ fɔ du di ɛgzampul tu kwik. Di men tin fɔ mek yu gɛt di bɛst pan di bɛnch pul-ap na fɔ du am sloslo ɛn kɔntrol. Dis min se yu fɔ put yu bɔdi dɔŋ smɔl smɔl ɛn pul yusɛf ɔp smɔl smɔl. Dis teknik go mek shɔ se dat

Bench Pul-ap dɛn we dɛn kin pul Ebitala by'omuyigiriza

Mwebale kuteekamu Bench Pul-ap dɛn we dɛn kin pul?

Yes, pipul we de bigin kin du di Bench Pull-ups eksasaiz. Na big eksasaiz fɔ mek yu gɛt trɛnk na di ɔpa bɔdi, mɔ na di bak ɛn an mɔsul dɛn. Bɔt i impɔtant fɔ bigin wit wet we yu go ebul fɔ manej ɛn pe atɛnshɔn pan di rayt fɔm fɔ mek yu nɔ gɛt injuri. Di wan dɛn we de bigin fɔ du di ɛgzampul kin nid bak fɔ chenj di ɛgzampul fɔ fit di fitnɛs lɛvɛl we dɛn gɛt naw. Jɔs lɛk ɛni nyu ɛksesaiz, i fayn fɔ bigin sloslo ɛn smɔl smɔl fɔ mek yu gɛt mɔ trɛnk as yu trɛnk ɛn bia de go bifo.

Ki kitiibwa eby'okukozesa omuntu Bench Pul-ap dɛn we dɛn kin pul?

  • TRX Row: Yuz suspension straps, di TRX row na ɔda variation usay yu de pul yusɛf ɔp we yu de kip yu bɔdi stret ɛn yu fut dɛn de na grɔn.
  • Australian Pull-up: Dɛn kin kɔl am bak bɔdi rɔw ɔ invayt rɔw, dis chenj na fɔ pul yu bɔdi ɔp to wan bar we yu de kip yu bɔdi ɔrizɔntal ɛn yu fut dɛn na grɔn.
  • T-Bar Row: Dis na weit vεryushכn usay yu de pul wan T-bar tכwεd yu chεst we yu de kip yu bכdi bεn ova na di wεst.
  • Renegade Row: Dis na wan chalenj vεryushכn usay yu de pul wan dכmbεl כp to yu chεst we yu de na plank posishכn, wok yu bak εn kכr wan tεm.

Eby'okukozesa omulungi okugabana n'eby'omanyi Bench Pul-ap dɛn we dɛn kin pul?

  • Bεnt-Ova Row dεm na big kompliment bak fכ Bεnch Pul-ap biכs dεn de tכk bכt di bak mכsul dεm frכm difrεn angle, we de protεkt bεlε εn simetri insay di mכsul divεlכpmεnt.
  • Lat Pulldowns na ɔda pafɛkt kɔmplimɛnt as dɛn de falamakata di muvmɛnt fɔ pul-ap bɔt alaw fɔ mek di bak mɔsul dɛn gɛt mɔ kɔntrol ɛn fɔs ɛnjɔymɛnt, we de ɛp fɔ bil trɛnk ɛn ɛnjɔymɛnt fɔ Bɛnch Pul-ap.

Amagamba ag'ewayogenze Bench Pul-ap dɛn we dɛn kin pul

  • Bench Pull-ups wokɔt
  • Bɔdi wet bak ɛgzampul dɛn
  • Bench Pull-ups fɔ bak mɔsul dɛn
  • At-home bak strɛngthɛn ɛksesaiz
  • No-ikwipmɛnt bak wokɔt dɛn
  • Pul-ups fɔ Bɛnch we gɛt bɔdi wet
  • Strɔng bak wit Bɛnch Pul-ap dɛn
  • Bench Pull-ups eksasaiz gayd
  • Fɔ du Bɛnch Pul-ap dɛn na os
  • Ful bak wokaut wit Bench Pull-ups