Brachialis Narrow Pull-ups

• Inhloko yeziNdawo: Makunyu, Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Brachioradialis
• Amashwa eqhapho: Biceps Brachii, Brachialis

Ukuxhumana kwe Brachialis Narrow Pull-ups

Brachialis Narrow Pull-ups ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amalimbana ndi minofu ya brachialis, gawo la kumtunda kwa mkono, kupititsa patsogolo mphamvu ya mkono ndi kutanthauzira bwino minofu. Masewerawa ndi abwino kwa othamanga, okonda zolimbitsa thupi, komanso anthu omwe akufuna kukulitsa mphamvu zawo zakumtunda kapena kukulitsa kukongola kwawo. Kuphatikiza ma Brachialis Narrow Pull-ups muzochita zanu zolimbitsa thupi kungakuthandizeni kuwongolera kachitidwe kanu kokoka, kulimbitsa thupi lanu lonse lakumtunda, komanso kukhala ndi minofu yodziwika bwino ya mkono.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Brachialis Narrow Pull-ups

• Imani mowongoka, yang'anani m'mwamba ndi kukokera thupi lanu mmwamba ndikuweramitsa zigongono zanu ndikusunga msana ndi thupi lanu mowongoka, mpaka chibwano chanu chikafika pa bar.
• Pamwamba pa kayendetsedwe kake, imani pang'ono ndikufinya biceps ndi minofu ya brachialis.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, kutambasula manja anu ndikutambasula minofu yanu ya brachialis.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukusunga mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Brachialis Narrow Pull-ups

• Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala komanso kumachepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Dzikokereni mmwamba mpaka chibwano chanu chili pamwamba pa bala, gwirani kwakanthawi, kenako dzichepetseni pang'onopang'ono.
• Kuyenda Kwathunthu: Kulakwitsa kwina kofala sikugwiritsa ntchito kusuntha konse. Onetsetsani kuti mumatambasula manja anu pansi pa kayendetsedwe kake ndikudzikoka mpaka chibwano chanu chili pamwamba pa bar pamwamba pa kayendetsedwe kake. Half reps sangakupatseni phindu lonse lazochitazo.
• Engage Core: Kumbukirani

Brachialis Narrow Pull-ups Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Brachialis Narrow Pull-ups?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Brachialis Narrow Pull-ups. Komabe, ndikofunikira kuzindikira kuti kukokera ndizovuta, makamaka kwa oyamba kumene. Ndikoyenera kuti muyambe ndi kukoka kothandizira kapena kukoka koyipa kuti mupange mphamvu musanayese kukoka kwathunthu. Nthawi zonse onetsetsani mawonekedwe ndi njira yoyenera kuti musavulale. Ngati n'kotheka, funani chitsogozo kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Brachialis Narrow Pull-ups?

• Underhand-Grip Pull-ups: Amatchedwanso chibwano-ups, kusiyana kumeneku kumakhudza kugwira bala ndi zikhatho zoyang'ana kwa inu, zomwe zimagwiritsa ntchito biceps ndi manja anu.
• Neutral-Grip Pull-ups: Kusiyanaku kumaphatikizapo kugwira bala ndi kanjedza kuyang'anizana, zomwe zimagwirizananso ndi brachialis, biceps, ndi minofu yakumbuyo.
• Kukoka Zolemera: Kusiyanaku kumaphatikizapo kuvala lamba wolemera kapena kukhala ndi dumbbell pakati pa mapazi anu, kuonjezera kukana ndikupangitsa kuti masewerawa akhale ovuta.
• Kukoka Mkono Umodzi: Kusintha kwapamwamba kumeneku kumaphatikizapo kudzikweza nokha mmwamba pogwiritsa ntchito mkono umodzi wokha, kukulitsa vutolo ndikuyang'ana mphamvu ya mkono umodzi.

Izinto zokufunda ezishisa ezivumelekile Brachialis Narrow Pull-ups?

• Chin-ups: Chin-ups imayang'ananso minofu ya brachialis, komanso latissimus dorsi, yomwe imagwiritsidwa ntchito pokoka, ndikupangitsa kuti ikhale yothandizana kwambiri kuti muwongolere kukoka kwanu ndi mawonekedwe.
• Push-ups: Push-ups imagwira ntchito pa pectoralis yaikulu, triceps, ndi deltoids, kupereka masewera olimbitsa thupi apamwamba komanso kupewa kugwiritsira ntchito mopitirira muyeso kwa minofu ina, yomwe ndi yofunikira kuti mukhale ndi mawonekedwe abwino komanso kupewa kuvulala panthawi yochepetsetsa.