Rivεs grip Pul-ap
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Okuwandikira ku Rivεs grip Pul-ap
Di Rivas Grip Pul-ap na wan eksasaiz we de wok fayn fayn wan na di ɔpa bɔdi we de tɔch di mɔsul dɛn na yu bak, sholda, ɛn an, wit spɛshal ɛmpɛshmɛnt pan di biceps. I fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl dɛn we de luk fɔ ɛp dɛn fɔ mek dɛn ɔpa bɔdi trɛnk ɛn di difinishɔn fɔ di mɔsul dɛn. If yu put dis ɛgzampul insay yu rutin, dat kin mek yu grip trɛnk, aw yu de tinap, ɛn aw yu de kɔntrol ɔl yu bɔdi, ɛn dis kin mek i fayn fɔ di wan dɛn we de aim fɔ gɛt fayn fayn fitnɛs rijim.
Okukubidde ku: Nkugiyigisa Rivεs grip Pul-ap
- Wit yu an dɛn we ful-ɔp, kip yu sholda dɛn bak ɛn yu chɛst ɔp, dɔn pul yusɛf ɔp te yu chin de oba di bar, ɛn pe atɛnshɔn fɔ swɛt yu bak mɔsul dɛn.
- Hol di pozishɔn fɔ smɔl tɛm na di tap pan di muvmɛnt, mek shɔ se yu kɔr de ɛnjɔy.
- Smɔl smɔl, put yusɛf dɔŋ bak dɔŋ to di say we yu bigin, mek shɔ se yu kɔntrol di we aw yu de kam dɔŋ ɛn nɔ jɔs drɔp dɔŋ.
- Ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit, ɛn mek shɔ se yu kɔntinyu fɔ gɛt di rayt fɔm ɔlsay.
Amakulu mu kubiteekamu Rivεs grip Pul-ap
- Engage Your Core: I impɔtant fɔ ɛnjɔy yu kɔr ɔlsay na di muvmɛnt. Dis kin ɛp fɔ mek yu bɔdi tinap tranga wan ɛn i kin mek yu nɔ swing we yu nɔ nid fɔ swing. Sɔm pipul dɛn kin fɔgɛt fɔ ɛnjɔy dɛn kɔr, we kin mek dɛn nɔ gɛt di rayt fɔm ɛn dɛn kin gɛt injury.
- Kɔntrol Muvmɛnt: Nɔ rɔsh di muvmɛnt. Bifo dat, du di ɛgzampul sloslo ɛn kɔntrol am. Dis kin ɛp fɔ mek yu mɔsul dɛn wok fayn ɛn i kin mek yu nɔ gɛt bɔku bɔku injury. Wan mistek we yu kin mek na fɔ yuz mɔmɛnt fɔ pul yusɛf ɔp, we kin mek yu gɛt injury na yu sholda ɛn bak.
- Ful Rɛnj fɔ Muv: Mek shɔ se yu du di pul-ap wit ful rɛnj fɔ muv. Start bay we yu es yu an dɛn ɔlsay na di bɔt
Rivεs grip Pul-ap Ebitala by'omuyigiriza
Mwebale kuteekamu Rivεs grip Pul-ap?
Yɛs, di wan dɛn we de bigin fɔ du di rivas grip pul-ap ɛgzampul, bɔt i kin tranga bikɔs i nid fɔ gɛt fayn fayn trɛnk na di ɔpa bɔdi. I impɔtant fɔ bigin sloslo ɛn pe atɛnshɔn pan di rayt fɔm fɔ mek yu nɔ gɛt injuri. If pɔsin we de bigin fɔ du tin si am tu at, dɛn kin bigin wit ɛp fɔ pul am ɔ pul am we nɔ fayn fɔ mek i gɛt trɛnk. As ɔltɛm, i fayn fɔ tɔk to pɔsin we sabi bɔt fitnɛs fɔ mek shɔ se dɛn de du ɛksɛsayz kɔrɛkt wan.
Ki kitiibwa eby'okukozesa omuntu Rivεs grip Pul-ap?
- di Miks-Grip Pul-Up: Dis vεryushכn involv wan an insay supinated (כndahan) grip εn di כda wan insay pronated (overhand) grip, we kin εp fכ impruv grip trεnk εn bεlεn aut mכsul imbalans.
- di Commando Pull-Up: fכ dis vεryushכn, yu de grip di bar wit yu tu an dεm we de fes wan an (parallel grip), we na fayn we fכ εngage כl tu di bak εn an mכsul dεm wan tεm.
- di Waid-Grip Rivεs Pul-Up: Dis vεryushכn involv fכ grip wayd wit yu pal dεm we de fεs to yu, we de tכk di כta lat dεm mכr ifektiv.
- di Wan-Am Rivεs Pul-Up: Dis advans vεryushכn involv fכ du di εksεsayz wit wan an nכmכ, we de bכku bכku wan inkrεs di intensiti εn fכs pan wan wan כp bכdi trεnk.
Eby'okukozesa omulungi okugabana n'eby'omanyi Rivεs grip Pul-ap?
- di Hammer Curl de kompliment di Rivas grip Pul-up as i spεshal wan de strכng di biceps εn brachialis, mכsul dεm we de εngage bכku bכku wan we yu de pul-ap muvmεnt, we de impruv yu כvala pul-ap pεrformεns.
- di Deadlift de kompliment di Rivas grip Pul-up bay we i de mek di ol posita chen strכng, inklud di bak mכsul dεm εn fכram dεm, we rili implεnt fכ mεnten strכng grip εn di rayt fכm we yu de pul.
Amagamba ag'ewayogenze Rivεs grip Pul-ap
- Rivas grip pul-ap wokɔt
- Bɔdi wet bak ɛksɛsayz
- Di chenj dɛn we dɛn kin pul-ap
- Ɛksesaiz dɛn we de mek yu bak strɔng
- Bodiweit trenin fo bak
- Rivεs grip εksεsayz dεm
- Teknik dɛn fɔ pul-ap
- Wokɔt dɛn we de na di ɔpa bɔdi
- Wokɔt dɛn bak na os
- Bɔdi wet pul-ap ɛgzampul dɛn