Pul-up we de biɛn

• Parti ya muntu: Igwa u di to ankut suh-suah body parts.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Latissimus Dorsi
• amagezi ag'omusa: Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Okuwandikira ku Pul-up we de biɛn

Di Ria Pul-ap na dinamik ɔpa bɔdi ɛksɛsayz we de fɔs fɔ tɔch ɛn mek di bak mɔsul dɛn, baysɛps, ɛn sholda dɛn strɔng, ɛn i de mek di grip strɔng bak. Dis ɛgzampul fayn fɔ pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl, mɔ di wan dɛn we de aim fɔ ɛp dɛn fɔ mek dɛn ɔpa bɔdi trɛnk ɛn di difinishɔn fɔ di mɔsul dɛn. Pipul go want fɔ inkɔrpɔret Ria Pul-ap insay dɛn rutin as i nɔ jɔs de mek di mɔsul dɛn gro ɛn bia, bɔt i de ɛp bak fɔ mek dɛn pozishɔn bɛtɛ ɛn fɔ mek dɛn fit fɔ wok fayn fayn wan.

Okukubidde ku: Nkugiyigisa Pul-up we de biɛn

• Yuz yu ɔpa bɔdi trɛnk, pul yusɛf ɔp te yu chin de ɔp di bar, kip yu ɛlb dɛn nia yu bɔdi.
• Hol di pozishɔn fɔ smɔl tɛm, mek shɔ se yu bak mɔsul dɛn de ɛnjɔy.
• Smɔl smɔl, put yusɛf dɔŋ bak dɔŋ to di say we yu bigin, mek shɔ se yu nɔ es yu an dɛn ful wan fɔ mek di mɔsul dɛn kɔntinyu fɔ gɛt tɛnsiɔn.
• Ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kip di rayt fɔm ɔlsay.

Amakulu mu kubiteekamu Pul-up we de biɛn

• **Engage di Kכrekt Mכsul Dεm**: di riya pul-ap de fכs tכk to yu bak mכsul dεm, spεshal wan di latissimus dorsi (lats). Fɔ mek shɔ se yu de ɛnjɔy dɛn mɔsul dɛn ya, pe atɛnshɔn fɔ pul yu ɛlb dɛn dɔŋ ɛn bak, pas fɔ jɔs pul yusɛf ɔp. Dis go ɛp yu fɔ avɔyd di kɔmɔn mistek we yu kin mek fɔ yuz yu baysɛps ɛn fɔram mɔsul dɛn pasmak, we kin mek yu strɛs ɛn wund.
• **Kɔntrol Muvmɛnt**: Fɔ gɛt di bɛst pan di riya pul-ap, ɛni muvmɛnt fɔ slo ɛn kɔntrol. Nɔ jɔk ɔ rɔsh di muvmɛnt, bikɔs dis kin mek yu muv

Pul-up we de biɛn Ebitala by'omuyigiriza

Mwebale kuteekamu Pul-up we de biɛn?

Yɛs, di wan dɛn we de bigin fɔ du di Riar Pull-up ɛgzampul, bɔt i kin tranga bikɔs i nid fɔ gɛt sɔm ɔpa bɔdi trɛnk. I fayn fɔ bigin wit ɛksesaiz dɛn we de mek yu ɔpa bɔdi trɛnk, lɛk fɔ pul ɔp ɔltɛm, fɔ push ɔp, ɔ fɔ pul ɔp wit ɛp. We yu dɔn bil sɔm trɛnk, yu kin dɔn go bifo to mɔ tranga ɛgzampul dɛn lɛk di Ria Pul-ap. Mɛmba fɔ lisin to yu bɔdi ɔltɛm ɛn nɔ push yusɛf tumɔs fɔ mek yu nɔ gɛt injury.

Ki kitiibwa eby'okukozesa omuntu Pul-up we de biɛn?

• Di Nεgεtiv Pul-ap: Dis vεryushכn de fכkus pan di lכw pat pan di pul-ap. Yu kin bigin na di tap pat pan di bar ɛn smɔl smɔl yu kin put yusɛf dɔŋ, ɛn dis kin mek di tɛnsiɔn we de na yu mɔsul dɛn go ɔp.
• Di Band Assisted Pull-up: Dis vɛshɔn de yuz wan rɛsistɛns band fɔ ɛp fɔ es yu bɔdi wet, we de mek di ɛgzampul izi smɔl ɛn mek yu ebul fɔ du mɔ ripitishɔn dɛn.
• di Waid Grip Pul-ap: Dis vεryushכn involv fכ grip di bar wayd pas sכlda-wid apat, we de tכk bכt yu latissimus dorsi (bak mכsul dεm) mכr.
• Di Wan-Am Pul-ɔp: Dis advans vɛryushɔn involv fɔ pul yusɛf ɔp wit jɔs wan an, we kin rili mek di ɛksesaiz at ɛn tranga.

Eby'okukozesa omulungi okugabana n'eby'omanyi Pul-up we de biɛn?

• Lat Pulldowns na ɔda ɛgzampul we de kɔmplit Riar Pull-ups; dεn de tכk di sem mכsul grup - di latissimus dorsi (כ 'lats'), we na di big mכsul na di כp bכdi, so dat de mek di trεnk εn εndurance we nid fכ pul-ap bכku.
• Invεst Row dεm de riliyt bak wit Ria Pul-ap as dεn de wok pan di sem mεjכr mכsul grup dεm, inklud di bak, baysεps, εn sכlda dεm, we de impruv pul trεnk εn bכdi kכntrכl, we impɔtant fכ du ifektiv pul-ap.