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 amalimbana ndi magulu angapo a minofu, kuphatikizapo kumbuyo, mikono, ndi mapewa, kupereka masewera olimbitsa thupi. Zochita izi ndizoyenera aliyense amene akufuna kuwonjezera mphamvu zawo zakumtunda, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi. Anthu angafune kuphatikizira chibwano m'chizoloŵezi chawo chifukwa sikuti amangowonjezera kamvekedwe ka minofu ndi mphamvu, komanso amathandizira kukhazikika kwapakati ndikuwonjezera kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chin-ups

• Kokani thupi lanu ku bar, kutsogolera ndi chifuwa chanu ndikusunga zigono zanu pafupi ndi thupi lanu.
• Pitirizani kudzikoka mpaka chibwano chanu chili pamwamba pa bar ndipo chifuwa chanu chikhale chofanana ndi bala.
• Gwirani malowa kwa masekondi angapo, kenaka muchepetse thupi lanu pang'onopang'ono mpaka manja anu atatambasula.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Chin-ups

• **Grip**: Kugwira kwanu ndikofunikira mukamachita chibwano. Manja ayenera kuyang'ana kwa inu (kugwiritsitsa) komwe kumakhala kosavuta m'manja komanso kumakhudzanso ma biceps. M'lifupi mwake gwirani ayenera kukhala m'lifupi m'lifupi mapewa. Kulakwitsa kofala ndiko kugwiritsa ntchito njira yotakata kwambiri kapena yopapatiza, yomwe imatha kusokoneza manja ndi zigongono.
• ** Phatikizani Core Yanu **: Gwirani ma abs anu ndikufinya ma glutes anu kuti thupi lanu likhale lokhazikika. Izi sizimangogwira ntchito pachimake komanso zimakulepheretsani kugwedezeka.
• **Kuyenda Koyendetsedwa**: Pewani kutsika mwachangu mukangodzikweza. Gawo lotsikira (gawo la eccentric)

Chin-ups Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chin-ups?

Inde, oyamba kumene amatha kuchita chibwano, koma angavutike chifukwa chibwano chimafuna mphamvu zambiri zam'mwamba. Oyamba kumene angayambe ndi kuthandizidwa ndi zibwano pogwiritsa ntchito magulu otsutsa kapena makina othandizira chibwano. Angathenso kuchita masewera olimbitsa thupi omwe amalimbitsa magulu a minofu omwewo, monga ma bicep curls, lat pulldowns, ndi mizere, kuti apange chibwano. Ndikofunikira kuyamba pang'onopang'ono, kukhalabe ndi mawonekedwe oyenera, ndikuwonjezera pang'onopang'ono kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chin-ups?

• Close-Grip Chin-Ups: Pochepetsa kugwiritsitsa kwanu, mutha kuyika chidwi kwambiri pamabiceps anu ndi manja anu.
• Weighted Chin-Ups: Pazovuta zowonjezera, mutha kumangirira zolemera m'thupi lanu kuti muwonjezere kukana panthawi yochita masewera olimbitsa thupi.
• Underhand Chin-Ups: Mwa kutembenuza manja anu kuti manja anu ayang'ane kwa inu, mutha kulunjika minofu yosiyanasiyana m'manja mwanu ndi kumbuyo.
• One-Arm Chin-Ups: Kusiyanasiyana kwapamwamba kumeneku kumafuna mphamvu ndi kukhazikika, pamene mumadzikweza nokha pogwiritsa ntchito mkono umodzi panthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Chin-ups?

• Ma Deadlifts amaphatikizana ndi chibwano polimbitsa msana ndi hamstrings, zomwe ndizofunikira kwambiri kuti mukhale ndi kaimidwe koyenera komanso kukhazikika panthawi yachibwano.
• Ma bicep curls ndi masewera olimbitsa thupi owonjezera kuti azichita chibwano pomwe amaloza ma biceps molunjika, ndikuwongolera mphamvu zanu zokoka zomwe ndizofunikira kuti muzichita chibwano.