Chin-ups

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Ukuxhumana kwe Chin-ups

Chin-ups ndi masewera olimbitsa thupi apamwamba kwambiri omwe amayang'ana kwambiri minofu yam'mbuyo, biceps, ndi mikono yakutsogolo, yopereka zopindulitsa monga kuwongolera kaimidwe, mphamvu, ndi kutanthauzira kwa minofu. Zochita izi ndizoyenera anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka apamwamba, chifukwa zitha kusinthidwa kuti zigwirizane ndi zomwe munthu angathe. Anthu angafune kuchita zibwano chifukwa amafunikira zida zochepa, zitha kuchitidwa paliponse, ndikupereka masewera olimbitsa thupi okwanira kumtunda, kulimbitsa mphamvu ya thupi lonse komanso kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chin-ups

• Kokani thupi lanu mmwamba kupita ku bar poweramitsa zigongono zanu ndikugwiritsa ntchito mphamvu zakumtunda kwa thupi lanu, kusunga msana wanu molunjika komanso pachimake chanu.
• Pitirizani kudzikweza mpaka chibwano chanu chikhale chofanana kapena pamwamba pa bar, kuonetsetsa kuti simukugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzikweze.
• Gwirani malo pamwamba kwa kamphindi musanayambe kutsitsa thupi lanu pang'onopang'ono kumalo oyambira, ndikutambasula manja anu mokwanira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mayendedwe anu azikhala okhazikika komanso osasunthika panthawi yonseyi.

Izinto zokwenza Chin-ups

• Kugwira Moyenera: Kulakwitsa kofala ndiko kugwiritsa ntchito molakwika. Kwa zibwano, manja anu ayenera kuyang'ana kwa inu osati otambalala kuposa m'lifupi mapewa. Kugwira uku kumagwira ma biceps kuposa momwe kumagwirira ntchito.
• Kuyenda Koyendetsedwa: Pewani kugwedeza thupi lanu kapena kugwiritsa ntchito mphamvu kuti mudzuke. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndipo sichigwira ntchito bwino minofu yomwe mukufuna. M'malo mwake, yang'anani pa kudzikoka nokha pang'onopang'ono, kayendetsedwe ka kayendetsedwe kake, ndikudzichepetsera pang'onopang'ono.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi chibwano, ndikofunikira kugwiritsa ntchito kusuntha kokwanira. Izi zikutanthawuza kuyamba ndi manja anu atatambasulidwa pansi ndikudzikokera mmwamba mpaka chibwano chanu

Chin-ups Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chin-ups?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi, koma zingakhale zovuta chifukwa zimafuna mphamvu zambiri za thupi. Ndikofunika kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuchuluka kwa kubwereza pamene mphamvu ikuwonjezeka. Oyamba kumene angagwiritsenso ntchito zida zothandizira monga magulu otsutsa kapena makina othandizira kukoka kuti awathandize kuchita masewera olimbitsa thupi moyenera komanso mosamala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti ali ndi mawonekedwe abwino komanso kupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chin-ups?

• The Underhand Chin-Up, yomwe imadziwikanso kuti Reverse Grip Chin-Up, imayang'ana ma biceps mwachindunji pogwiritsa ntchito kugwirira pansi.
• The One-Arm Chin-Up ndikusintha kovutirapo komwe kumaphatikizapo kudzikokera mmwamba pogwiritsa ntchito mkono umodzi wokha, kugwira minofu yakumbuyo, mapewa, ndi mikono.
• Weighted Chin-Up ndikusintha kwina kovutirapo komwe kumaphatikizapo kumangirira zolemera m'thupi kuti ziwonjezeke kukana, kukulitsa kulimba kwa masewera olimbitsa thupi.
• L-Sit Chin-Up imaphatikizapo kukweza miyendo yofanana ndi pansi pamene ikuchita chibwano, kugwirizanitsa minofu ya m'mimba kuphatikizapo kumbuyo ndi kumbuyo kwa mkono.

Izinto zokufunda ezishisa ezivumelekile Chin-ups?

• Ma Deadlifts ndi masewera ena abwino kwambiri ophatikizana ndi chibwano, chifukwa amalimbitsa msana ndi pachimake, zomwe ndizofunikira kwambiri kuti mukhale ndi mawonekedwe abwino komanso okhazikika panthawi yachibwano.
• Ma curls a Bicep amathanso kupititsa patsogolo mapindu a chibwano, chifukwa amaloza gulu lomwelo la minofu (biceps) koma mwanjira ina, kuthandiza kupititsa patsogolo mphamvu ndi kupirira kwa mkono wonse.