Pul-ɔp we pɔsin kin pul

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

Okuwandikira ku Pul-ɔp we pɔsin kin pul

Di Pul-up na kɔmpawnd ɛksɛsayz we rili wok we de mek di ɔpa bɔdi strɔng ɛn tɔyn mɔ, ivin di mɔsul dɛn na yu bak, yu an, ɛn sholda dɛn. I fayn fɔ wan wan pipul dɛn we de na intamɛdiet ɔ advans fitnɛs lɛvɛl bikɔs ɔf di trɛnk we pɔsin nid fɔ es in yon bɔdi wet. Pipul go want fɔ du pul-ap as dɛn nɔ jɔs de mek di ɔpa bɔdi trɛnk bɛtɛ, bɔt dɛn de ɛp bak fɔ mek di grip trɛnk, di we aw pɔsin de tinap, ɛn di wan ol bɔdi kɔntrol.

Okukubidde ku: Nkugiyigisa Pul-ɔp we pɔsin kin pul

• Pul yu sholda blad dɛn dɔŋ ɛn bak, bɛn yu leg dɛn na di ni if ​​nid de, ɛn krɔs yu anklɛ dɛn biɛn yu.
• We yu kɔr ɛnjɔy, pul yusɛf ɔp te yu chin de ɔp di bar, kip yu ɛlb dɛn nia yu bɔdi ɛn nɔ mek dɛn flay kɔmɔt.
• Hol di posishon fכ sכm tεm na di tכp, mek sכh se yu chin de oba di bar εn yu chεst de nia am.
• Smɔl smɔl, put yusɛf dɔŋ bak dɔŋ te yu an dɛn ful-ɔp bak, dɔn ripit di muvmɛnt fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Pul-ɔp we pɔsin kin pul

• **Engage Your Core**: Wan ɔda kɔmɔn mistek na fɔ nɔ ɛnjɔy yu kɔr. Bifo yu bigin fɔ pul yusɛf ɔp, mek shɔ se yu ɛnjɔy yu kɔr mɔsul dɛn. Dis go ɛp fɔ mek yu bɔdi stebul ɛn nɔ go swing, we kin mek yu wund. I kin ɛp bak fɔ mek yu pe atɛnshɔn pan di mɔsul dɛn we de ɔp yu bɔdi, ɛn dis kin mek yu wok fayn fayn wan.
• **Avoid Using Momentum**: I impɔtant fɔ avɔyd di tɛmteshɔn fɔ yuz momentum fɔ pul yusɛf ɔp. Dis nɔ jɔs de mek di ɛksesaiz nɔ wok fayn, bɔt i kin mek pɔsin wund bak. Bifo dat, pe atɛnshɔn fɔ yuz yu ɔpa bɔdi trɛnk fɔ es yusɛf ɔp ɛn dɔŋ yusɛf dɔŋ di we we yu go ebul fɔ kɔntrol.

Pul-ɔp we pɔsin kin pul Ebitala by'omuyigiriza

Mwebale kuteekamu Pul-ɔp we pɔsin kin pul?

Yɛs, di wan dɛn we de bigin fɔ du ɛksashɔn dɛn kin pul-ap, bɔt i kin tranga fɔs bikɔs i nid fɔ gɛt gud trɛnk na di ɔp pat na di bɔdi. If pɔsin we de bigin fɔ du am si am se i nɔ izi fɔ du ful pul-ap, dɛn kin bigin wit ɛp pul-ap we dɛn de yuz band ɔ wan mashin we dɛn ɛp fɔ pul-ap. Ɔda ɛgzampul dɛn we kin ɛp fɔ mek yu gɛt trɛnk fɔ pul-ap na fɔ push-ap, fɔ bɛn oba row, ɛn fɔ kɔl bicep. I impɔtant fɔ bigin sloslo ɛn pe atɛnshɔn pan fɔm fɔ mek yu nɔ gɛt injuri.

Ki kitiibwa eby'okukozesa omuntu Pul-ɔp we pɔsin kin pul?

• Wid-Grip Pull-Ups: Dis difrɛns involv fɔ grip di bar wit yu an dɛn we spɛshal pas di sholda-width apat.
• Nyutral-Grip Pul-Ups: Insay dis chenj, yu de grip di bar wit yu an dɛn we de fes dɛnsɛf.
• Kɔmando Pul-Ap: Fɔ dis ɛgzampul, yu de ol di bar wit wan an we de luk bifo ɛn di ɔda wan we de luk bak, ɛn yu de pul yusɛf ɔp ɔltɛm na ɛni say.
• Weighted Pull-Ups: Dis vεryushכn involv fכ du wan standad pul-ap wit adishכnal wet we dεn atak yu bכdi fכ inkrεs rεsistεns.

Eby'okukozesa omulungi okugabana n'eby'omanyi Pul-ɔp we pɔsin kin pul?

• Bεnt-Ova Row: Dis εksεsayz de tכk bכt di bak mכsul dεm bak, patikyular di latissimus dorsi εn rhomboids, εn i de kompliment pul-ap bay we i de wok dεn mכsul dεm ya frכm difrεn angle, we de εp fכ bil כvala trεnk εn bεlε.
• Push-ap: pan ɔl we i de wok mɔ na di chɛst ɛn trisɛps, push-ap de ɛnjɔy di kɔr ɛn bak mɔsul dɛn bak, we de gi kɔntrabalans to pul-ap ɛn mek shɔ se yu wok ɔt ɔp bɔdi fayn fayn wan.