Gorilla Chin

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Biceps Brachii, Brachialis, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Gorilla Chin

Zochita zolimbitsa thupi za Gorilla Chin ndizolimbitsa thupi zomwe zimalimbitsa thupi lanu, minofu yam'mbuyo, ndi pachimake, ndikukupatsani chizoloŵezi chophunzitsira mphamvu. Ndioyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kupititsa patsogolo nyonga yawo, kupirira, ndi kuwongolera thupi lonse. Anthu angafune kuchita izi chifukwa sizimangolimbikitsa kukula kwa minofu ndi toning, komanso kumapangitsanso mphamvu zogwira komanso kugwirizana kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gorilla Chin

• Kokani thupi lanu ku bar pomwe nthawi yomweyo mukukoka mawondo anu m'chifuwa chanu.
• Mukafika pachimake chokoka, chibwano chanu chizikhala pamwamba pa bala ndipo mawondo anu azikhala pachifuwa, kutengera momwe gorilla amakhalira.
• Gwirani malowa kwa mphindi imodzi kapena ziwiri, kenaka muchepetse thupi lanu pang'onopang'ono ndi mawondo anu kubwerera kumalo oyambira.
• Bwerezani masitepe awa kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuchita bwino muzochita zonse.

Izinto zokwenza Gorilla Chin

• Mayendedwe Oyendetsedwa: Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke, chifukwa izi zingayambitse kuvulala ndipo sizingagwire bwino minofu yanu. M'malo mwake, yang'anani pakugwiritsa ntchito ma biceps anu ndi minofu yakumbuyo kuti mudzikweze ndikudzitsitsa pansi.
• Kupuma: Kupuma koyenera n’kofunika. Pumani mpweya pamene mukudzitsitsa, ndikutulutsa mpweya pamene mukudzikweza. Izi zidzakuthandizani kuti mukhalebe ndi mphamvu zowonjezera ndikuonetsetsa kuti minofu yanu ikupeza oxygen yomwe ikufunikira.
• Kufunda

Gorilla Chin Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gorilla Chin?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Gorilla Chin, koma ndikofunikira kudziwa kuti iyi ndi masewera olimbitsa thupi omwe amafunikira mphamvu zambiri zam'mwamba. Ndi kuphatikiza kwa kukoka ndi crunch, kotero ngati mutangoyamba kumene kukhala olimba, mungafunike kulimbikitsa mphamvu zanu musanayese izi. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza kapena muli ndi vuto lililonse pazaumoyo, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gorilla Chin?

• Wide-Grip Chin-Up ndi mtundu wina wa Gorilla Chin womwe umalimbana ndi ma lats pogwiritsa ntchito kugwiritsitsa kwakukulu.
• The Mixed-Grip Chin-Up ndi kusiyana kumene dzanja limodzi limayikidwa (chikhatho choyang'ana thupi) ndipo china chimatchulidwa (chigamulo chikuyang'ana kutali), kupereka vuto lapadera kwa minofu.
• Weighted Chin-Up ndi kusiyana kwa Gorilla Chin komwe kulemera kwina kumawonjezeredwa, kuonjezera mphamvu ndi mphamvu zofunikira.
• The One-Arm Chin-Up ndi mtundu wapamwamba kwambiri wa Gorilla Chin, pomwe masewerawa amachitidwa pogwiritsa ntchito mkono umodzi wokha, ndikuwonjezera kwambiri zovuta ndi mphamvu zomwe zimafunikira.

Izinto zokufunda ezishisa ezivumelekile Gorilla Chin?

• Mizere Yotembenuzidwa ndi masewera ena abwino kwambiri omwe amayenderana ndi ma Gorilla Chins chifukwa amayang'ananso minofu yam'mbuyo ndi ma biceps, koma kuchokera kumbali ina, akupereka njira yowonjezera yowonjezera minofu.
• Ma Hammer Curls amathanso kuthandizira ma Gorilla Chin pamene akuloza ma biceps ndi mikono yakutsogolo, kuthandizira mphamvu yogwira yofunikira kuti ma Gorilla Chin agwire bwino ntchito komanso kukulitsa kulimba kwa minofu m'mikono.