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

Ukuxhumana kwe Chin ups

Chin-ups ndi masewera olimbitsa thupi apamwamba kwambiri omwe amayang'ana makamaka latissimus dorsi, biceps, ndi minofu ya brachialis, kulimbikitsa mphamvu ndi kukula kwa minofu. Ndioyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kukulitsa mphamvu zawo zakumtunda ndi kupirira. Kuphatikizira chibwano muzochita zanu zolimbitsa thupi kumatha kukulitsa mphamvu zanu zogwirira, kaimidwe, ndi kuwongolera thupi lonse, kuzipanga kukhala masewera olimbitsa thupi abwino kwa aliyense amene akufuna kulimbitsa thupi lake.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chin ups

• Kokani thupi lanu m'mwamba kupita ku bar, ndikuwonetsetsa kuti thupi lanu likhale lolunjika komanso zigono zanu pafupi ndi thupi lanu kuti zigwirizane ndi ma biceps.
• Pitirizani kudzikoka mpaka chibwano chanu chili pamwamba pa mipiringidzo, gwirani izi kwa mphindi kuti muwonjezere kugunda kwa minofu.
• Pang'onopang'ono tsitsani thupi lanu m'mbuyo molamulidwa mpaka manja anu atatambasula.
• Bwerezani masitepewa kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Chin ups

• Mawonekedwe Olondola: Kulakwitsa kofala kwambiri komwe anthu amapanga pochita zipsera sikugwiritsa ntchito mawonekedwe olondola. Mawonekedwe olondola ndikuyamba ndi kupachika kwathunthu ndi manja owongoka, kukokera mmwamba mpaka chibwano chanu chili pamwamba pa bar, ndiyeno muchepetse mpaka manja anu awongokanso. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mupite pamwamba pa bala, chifukwa izi zingayambitse kuvulala ndipo sizingakupatseni phindu lonse la masewerawo.
• Kugwira: Kugwira kwanu ndikofunikiranso mukamachita zibwano. Manja anu ayenera kuyang'ana kwa inu ndipo manja anu ayenera kukhala motalikirana ndi mapewa. Kugwira uku kudzakuthandizani kugwirizanitsa ma biceps anu bwino.
• Kupuma: Kulakwitsa kwina komwe kumachitika kawirikawiri ndikugwira mpweya

Chin ups Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chin ups?

Inde, oyamba kumene amatha kuyesa kukweza chibwano, koma amatha kukhala ovuta chifukwa amafunikira mphamvu zapamwamba za thupi. Ndikofunika kuyamba pang'onopang'ono ndikumangirira nyonga. Oyamba kumene angayambe ndi chithandizo cha chibwano chothandizira pogwiritsa ntchito magulu otsutsa kapena makina othandizira kukoka. Athanso kuchita masewera olimbitsa thupi ena monga ma bicep curls, lat pull down, and push ups kuti apange mphamvu zofunikira. Nthawi zonse zimalimbikitsidwa kukhala ndi mawonekedwe oyenera ndi njira zopewera kuvulala, ndipo kukaonana ndi katswiri wazolimbitsa thupi kungakhale kopindulitsa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chin ups?

• Wide-Grip Chin-Up: Mukusintha uku, mumakulitsa mphamvu yanu yomwe imayang'ana ma lats anu kwambiri.
• The Close-Grip Chin-Up: Mtunduwu umaphatikizapo kubweretsa manja anu pamodzi, zomwe zimagwira ntchito zolimbitsa thupi kwambiri.
• The Mixed-Grip Chin-Up: Kusiyanaku kumakhudza dzanja limodzi m'manja mwanu ndi wina mukugwira mopitirira muyeso, kukupatsani vuto lapadera kumtunda wanu.
• The Weighted Chin-Up: Kusintha kwapamwamba kumeneku kumaphatikizapo kuwonjezera kulemera kwa thupi lanu, kuonjezera mphamvu ndi mphamvu zolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Chin ups?

• Ma Deadlifts amaphatikizanso ndi chibwano pamene amalimbitsa minofu yam'mbuyo ndi yapakati, zomwe ndizofunikira kuti mukhalebe ndi mawonekedwe abwino ndikuwongolera magwiridwe antchito mu chibwano.
• Mapiritsi a Bicep ndi masewera enanso omwe amatha kukulitsa chizolowezi chanu cha chibwano, pomwe amaloza ma biceps mwachindunji, gulu la minofu lomwe limagwira ntchito kwambiri panthawi ya chibwano, potero kumapangitsa mphamvu yanu yokoka.