Brachialis Narrow Hull ups
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Overview:
Brachialis Narrow Pull-ups ke boikoetliso bo sebetsang haholo boo haholo-holo bo lebisitseng mesifa ea brachialis, e ka tlas'a li-biceps, e tlatsetsang botenya ba letsoho le ka holimo. Boikoetliso bona bo nepahetse bakeng sa batho ba batlang ho matlafatsa matla a bona a holimo, haholo-holo matsohong le mokokotlong. Motho a ka batla ho etsa boikoetliso bona ho ntlafatsa ts'ebetso ea bona ea ho hula, ho ts'oara ka matla, le ho fumana 'mele o holimo o hlakileng le o nang le mesifa.
Table of Contents
Instructions
Step-by-step guide:
- Hula 'mele oa hau ho ea holimo, u tsepamisitse maikutlo ho sebeliseng mesifa ea brachialis (e ka letsohong le ka holimo) ho e-na le mesifa ea hau ea biceps kapa ea morao.
- Ha u fihla tlhōrōng ea motsamao, selelu sa hau se lokela ho lekana le bar; tšoara boemo bona motsotsoana ho eketsa ho fokotseha ha mesifa.
- Fokotsa 'mele oa hau butle-butle ho ea sebakeng sa ho qala, u atolose matsoho a hao ka ho feletseng' me u lumelle mesifa ea hao hore e otlolle.
- Pheta mehato ena bakeng sa palo eo u e batlang ea ho pheta-pheta, ho etsa bonnete ba hore u boloka sebopeho se nepahetseng hohle ho qoba kotsi le ho eketsa katleho ea boikoetliso.
Exercise Tips:
- ** Kenyelletsa Core ea Hao:** Kopanya mokokotlo oa hau 'me u boloke' mele oa hau o otlolohile nakong eohle ea boikoetliso. Qoba ho thekesela kapa ho sebelisa matla a ho itokolla, kaha sena se ka lebisa ho tsoa kotsi mokokotlong le ho fokotsa katleho ea boikoetliso.
- **Metsamao e Laolwang:** Netefatsa hore o etsa mekgatlo ya ho hula butle le ka mokgwa o laolehileng. Ikemisetse ho bala metsotsoana e 'meli tseleng ea ho nyoloha le ho bala metsotsoana e 'meli tseleng ea ho theoha. Qoba ho theoha ka potlako ka mor'a ho fihla holimo - ena ke phoso e tloaelehileng e ka lebisang likotsing tsa mahetla le ho fokotsa katleho ea boikoetliso.
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FAQ
Can beginners do the Brachialis Narrow Hull ups?
Ee, ba qalang ba ka leka boikoetliso ba Brachialis Narrow Pull-ups. Leha ho le joalo, ke habohlokoa ho hlokomela hore ho hula-ups ke boikoetliso bo boima 'me bo hloka matla a mangata a holimo. Haeba motho ea qalang a fumana ho le thata haholo, a ka qala ka ho thusa ho hula kapa ho hula hampe ho matlafatsa matla a bona ha nako e ntse e ea. Joalo ka mehla, sebopeho se nepahetseng se bohlokoa ho thibela kotsi, kahoo ba qalang ba lokela ho nahana ka ho batla tataiso ho setsebi sa boikoetliso.
What are common variations of the Brachialis Narrow Hull ups?
- Li-Chin-ups: Bakeng sa phetoho ena, u tšoara bar ka matsoho a shebile ho uena. Sena se ntse se sebetsa le brachialis, empa hape se hatisa haholo li-biceps.
- Neutral-Grip Pull-ups: Phapang ena e kenyelletsa ho tšoara bar ka liatla tsa hau li shebane. Phapang ena e lebisa tlhokomelo ho brachialis le brachioradialis, mesifa ea forearm.
- Li-Commando Pull-ups: Bakeng sa phetoho ena, u tšoara bar ka matsoho a atamelaneng, letsoho le leng le shebile pele 'me le leng le shebile morao. Sena se lebisa tlhokomelo ho brachialis, biceps, le mesifa e 'maloa ka morao le mahetleng.
- One-Arm Pull-ups: Phapang ena e tsoetseng pele e kenyelletsa ho hula ka letsoho le le leng, ho fana ka boikoetliso bo matla bakeng sa
What are good complementing exercises for the Brachialis Narrow Hull ups?
- Mela e Inverted: Mela e khelohileng e boetse e sebetsa lihlopha tse tšoanang tsa mesifa e le li-pull-ups tse moqotetsane, ho akarelletsa le brachialis, biceps le mesifa ea morao, ho matlafatsa matla a hau a ho hula le mamello.
- Li-Chin-Ups: Li-Chin-ups ke phapang e haufi le li-hull-ups tse moqotetsane 'me li lebisa tlhokomelo ho brachialis le biceps hape, ho thusa ho ntlafatsa matla a ho tšoara le matla a ka holimo a' mele, a bohlokoa bakeng sa ho etsa li-pull-ups tse moqotetsane ka katleho.
Related keywords for Brachialis Narrow Hull ups:
- Brachialis Narrow Pull ups tutorial
- Boikoetliso ba mokokotlo oa 'mele
- Boikoetliso ba mesifa ea Brachialis
- Mokhoa o moqotetsane oa grip pull ups
- Ho matlafatsa mesifa ea morao lapeng
- Boikoetliso ba 'mele oa Brachialis
- Boikoetliso ba morao bo se nang lisebelisoa
- Mokhoa oa ho etsa Narrow Hull ups
- Boikoetliso ba ho matlafatsa Brachialis
- Hlahisa mefuta e fapaneng bakeng sa matla a mokokotlo