Wothandizira Chin-up

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Wothandizira Chin-up

The Assisted Chin-up ndi masewera olimbitsa thupi omwe amalimbitsa ndi kumveketsa thupi lapamwamba, makamaka kulunjika kumbuyo ndi minofu ya bicep. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene omwe sanathe kuchita masewera olimbitsa thupi osathandizidwa, komanso kwa ochita masewera olimbitsa thupi omwe akufuna kuwonjezera kubwereza kapena kupirira. Anthu amatha kusankha masewerawa kuti apititse patsogolo mphamvu za thupi lawo, kukulitsa matanthauzo a minofu, ndikupanga maziko olimba a masewera olimbitsa thupi apamwamba kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wothandizira Chin-up

• Imani pa nsanja ndikugwira zogwirira makina ndi manja anu kuyang'ana kwa inu. Manja anu ayenera kukhala motalikirana ndi mapewa.
• Choka pa nsanja ndikupachikika m'litali. Awa ndi malo anu oyambira.
• Kokani thupi lanu mmwamba kumanja mpaka chibwano chanu chili pamtunda kapena pamwamba pa zogwirira, kusunga zigono zanu pafupi ndi thupi lanu.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, kulola manja anu kuti akule bwino. Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Wothandizira Chin-up

• Gwirani Minofu Yanu: Gwirani pakati panu ndikufinya mapewa anu pamene mukudzikweza. Izi zidzatsimikizira kuti mukugwiritsa ntchito minofu yanu yam'mbuyo ndi yamanja bwino, osati kudalira ma biceps anu okha. Cholakwika chodziwika bwino sichikuchita mokwanira minofu iyi, yomwe ingachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana panthawi yolimbitsa thupi. Yambani kuchokera pa lendewero lathunthu ndi manja anu motambasulidwa, ndi kukokera nokha mpaka wanu

Wothandizira Chin-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wothandizira Chin-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Assisted Chin-up. Zochita izi ndi njira yabwino kwa oyamba kumene kuti alimbitse mphamvu ndikugwira ntchito mpaka kuchita zibwano zopanda chithandizo. Makina othandizidwa ndi chibwano kapena magulu olimbikira angagwiritsidwe ntchito kuthandizira kulemera kwa thupi lanu, kuti ntchitoyo ikhale yosavuta. Ndikofunikira kugwiritsa ntchito mawonekedwe olondola ndikuwonjezera pang'onopang'ono mphamvu pamene mphamvu yanu ikukula. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndibwino kuti muyambe ndi mphunzitsi kapena katswiri wa masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wothandizira Chin-up?

• The Jumping Chin-up ndi kusiyana kwina komwe mumagwiritsa ntchito kudumpha kuchokera pansi kuti muzitha kufika pamwamba pa kayendetsedwe kake.
• Negative Chin-up imayang'ana gawo lotsitsa la chibwano-mmwamba, pomwe mumayambira pamwamba ndikutsitsa pang'onopang'ono.
• The Isometric Hold Chin-up imaphatikizapo kudzigwira nokha pamwamba pa chibwano-mmwamba kwa nthawi yoikika kuti muwonjezere mphamvu ndi kupirira.
• The Inverted Row ndi njira yopingasa ya chibwano-mmwamba, yopangidwa pa bar yomwe ili pamtunda wa m'chiuno, pomwe mumakokera chifuwa chanu ku bar kuchoka pamalo ogona.

Izinto zokufunda ezishisa ezivumelekile Wothandizira Chin-up?

• Bicep Curls: Mapiritsi a Bicep amalimbikitsa mwachindunji ma biceps anu, omwe ndi gulu lofunikira kwambiri la minofu lomwe limagwiritsidwa ntchito pothandizira zibwano, chifukwa chake mumakulitsa luso lanu lodzikweza.
• Inverted Row : Zochitazi zimayang'ananso minofu yam'mbuyo ndi ya mkono yomwe imagwiritsidwa ntchito mu chibwano-ups, koma kuchokera kumbali ina, kupereka kulimbitsa kwakukulu kwa magulu a minofu ndi kupititsa patsogolo ntchito yanu yonse.