Thandizo Lapafupi Kugwira Underhand Chin mmwamba

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Nyankole machine

Ukuxhumana kwe Thandizo Lapafupi Kugwira Underhand Chin mmwamba

The Assisted Close Grip Underhand Chin Up ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu kumbuyo kwanu, mikono, ndi mapewa, ndikugogomezera kwambiri biceps ndi latissimus dorsi. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, popeza mulingo wothandizira ukhoza kusinthidwa kuti ugwirizane ndi mphamvu za wogwiritsa ntchito. Anthu angafune kuchita izi kuti apititse patsogolo mphamvu za thupi, kukulitsa matanthauzo a minofu, komanso kuthandizira mayendedwe a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Thandizo Lapafupi Kugwira Underhand Chin mmwamba

• Gwirani mmwamba ndikugwira bala ndikugwira mwamphamvu, manja akuyang'ana kwa inu (kugwira m'manja), pomwe wothandizira akugwira mchiuno kapena miyendo yanu.
• Kokani thupi lanu ku bar popinda zigongono zanu ndikufinya mapewa anu palimodzi, pomwe wothandizira wanu amakupatsani chithandizo pokweza kulemera kwanu.
• Pitirizani kudzikoka mpaka chibwano chanu chili pamwamba pa bar, kenaka gwirani malowo kwakanthawi.
• Dzichepetseni pang'onopang'ono poyambira ndi chithandizo cha wothandizira wanu, kuwonetsetsa kuti mwatambasula manja anu mokwanira, ndikubwereza ndondomekoyi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Thandizo Lapafupi Kugwira Underhand Chin mmwamba

• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi ntchitoyi, onetsetsani kuti mukuyenda mosiyanasiyana. Yambani kuchokera pakulendewera kwathunthu ndi manja anu atatambasulidwa mokwanira, dzikokereni mmwamba mpaka chibwano chanu chili pamwamba pa bala, ndiyeno muchepetse pang'onopang'ono pansi. Kubwereza pang'ono kungayambitse kusalinganika kwa minofu ndipo sikumapereka phindu lonse la masewerawo.
• Sungani Thupi Lanu Lokhazikika: Pewani kugwedeza thupi lanu kapena kugwiritsa ntchito mphamvu kuti mutuluke, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. Thupi lanu liyenera kukhala lokhazikika panthawi yonseyi, ndi mphamvu yokoka imachokera m'manja ndi kumbuyo.
• Pitirizani Kulamulira: Onetsetsani kuti mukuwongolera nthawi yonse yochita masewera olimbitsa thupi

Thandizo Lapafupi Kugwira Underhand Chin mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Thandizo Lapafupi Kugwira Underhand Chin mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Assisted Close Grip Underhand Chin Up. Ndi masewera olimbitsa thupi kwambiri kuti muyambe kupanga mphamvu kumbuyo, biceps, ndi pachimake. Komabe, zitha kukhala zovuta kwa omwe angoyamba kumene kukhala olimba kapena omwe ali ndi mphamvu zochepa za thupi. Makina othandizidwa ndi chibwano kapena magulu olimbikira angagwiritsidwe ntchito kuti masewerawa athe kutheka pamene akupindulabe. Ndikofunikiranso kutsimikizira mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi, tikulimbikitsidwa kuti muyambe pang'onopang'ono ndikuwonjezera pang'onopang'ono mphamvu ndi kupirira zikukula. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi waumwini kuti muwonetsetse kuti masewerawa akuchitidwa moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Thandizo Lapafupi Kugwira Underhand Chin mmwamba?

• The Eccentric Assisted Close Grip Underhand Chin Up: Kusiyanaku kumayang'ana gawo lotsitsa la masewera olimbitsa thupi, pomwe mumatenga nthawi yochulukirapo kuti muchepetse, ndikuwonjezera mphamvu yolimbitsa thupi pamitsempha yanu.
• The One-Arm Assisted Close Grip Underhand Chin Up: Kusintha kwapamwamba kumeneku kumaphatikizapo kugwiritsa ntchito mkono umodzi wokha kuti udzikweze, ndikuwonjezera zovuta ndi mphamvu ya masewerawo.
• The Weighted Assisted Close Grip Underhand Chin Up: Kusiyanaku kumaphatikizapo kuvala chovala cholemera kapena lamba kuti muwonjezere kukana ndikupangitsa kuti masewerawa akhale ovuta.
• The Isometric Assisted Close Grip Underhand Chin Up: Mukusintha uku, mumadzigwira nokha pamwamba pa chibwano-mmwamba kwa masekondi angapo kuti muwonjezere kupsinjika kwa minofu ndi

Izinto zokufunda ezishisa ezivumelekile Thandizo Lapafupi Kugwira Underhand Chin mmwamba?

• Lat Pulldowns: Zochita izi zimayang'ana latissimus dorsi, gulu lofanana la minofu monga Assisted Close grip Underhand Chin mmwamba, zomwe zimapangitsa kuti ntchito ikhale yabwino pamphuno mwa kulimbikitsa minofuyi mwanjira ina.
• Mizere Yokhotakhota: Zochitazi zimayang'ananso ma biceps ndi latissimus dorsi, koma ndi kukoka kozungulira m'malo molunjika, kupereka maphunziro ochuluka kwa magulu a minofuyi ndi kupititsa patsogolo ubwino wa Assisted Close grip Underhand Chin up.