Chin ups
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Overview:
Li-Chin-ups ke boikoetliso bo phahameng ba 'mele bo sebetsang haholo boo haholo-holo bo lebisang ho latissimus dorsi, biceps, le mesifa ea brachialis, ho khothalletsa matla le ho hōla ha mesifa. Li loketse batho ba maemong a mahareng kapa a tsoetseng pele a 'mele ba batlang ho matlafatsa matla a bona a holimo le mamello. Ho kenyelletsa li-chin-ups kemisong ea hau ea ho ikoetlisa ho ka ntlafatsa matla a hau a ho ts'oara, boemo le taolo ea 'mele ka kakaretso, ho e etsa boikoetliso bo loketseng bakeng sa mang kapa mang ea ikemiselitseng ho matlafatsa boikoetliso ba bona ba ts'ebetso.
Table of Contents
Instructions
Step-by-step guide:
- Hula 'mele oa hau holimo ho leba bareng, ho etsa bonnete ba ho boloka' mele oa hau o otlolohile le litsoele tsa hau li le haufi le 'mele oa hau ho hohela li-biceps tsa hau.
- Tsoela pele ho itokolla ho fihlela selelu sa hau se le ka holim'a boemo ba bar, tšoara boemo bona ka nakoana ho eketsa ho fokotseha ha mesifa.
- Butle-butle theola 'mele oa hau fatše ka mokhoa o laolehileng ho fihlela matsoho a hao a le atolositsoe ka ho feletseng.
- Pheta mehato ena bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka sebopeho se nepahetseng nakong eohle ea boikoetliso.
Exercise Tips:
- Sebopeho se Nepahetseng: Phoso e atileng haholo eo batho ba e etsang ha ba etsa li-chin-ups ke ho se sebelise sebopeho se nepahetseng. Sebopeho se nepahetseng ke ho qala ka ho fanyeha ka ho feletseng ka matsoho a otlolohileng, ho hula ho fihlela selelu sa hao se le holim'a bar, ebe u theoha ho fihlela matsoho a hao a otlolohile hape. Qoba ho thekesela kapa ho sebelisa matla a ho iphumana u le holim'a bar, kaha sena se ka baka kotsi 'me se ke ke sa u fa melemo e feletseng ea boikoetliso.
- Ho tšoara: Ho tšoara ha hao ho bohlokoa hape ha u etsa li-chin-ups. Matsoho a hau a lokela ho shebana le uena 'me matsoho a hao a lokela ho ba bophara ba mahetla ka thōko. Ts'ebetso ena e tla thusa ho hohela li-biceps tsa hau ka katleho.
- Ho phefumoloha: Phoso e 'ngoe e tloaelehileng ke ho tšoara phefumoloho ea hau
FAQ
Can beginners do the Chin ups?
E, ba qalang ba ka leka ho phahamisa litelu, empa ho ka ba thata haholo kaha ba hloka matla a holimo a 'mele. Ho bohlokoa ho qala butle butle mme butle-butle u hahe matla. Ba qalang ba ka qala ka li-chin ups tse thusoang ba sebelisa lihlopha tsa ho hanyetsa kapa mochine o thusang oa ho hula. Ba ka boela ba ikoetlisa tse ling tse kang li-curls tsa bicep, lat pull downs, le push ups ho haha matla a hlokahalang. Kamehla ho khothaletsoa ho ba le sebopeho se nepahetseng le mokhoa oa ho qoba kotsi, 'me ho buisana le setsebi sa boikoetliso ho ka ba molemo.
What are common variations of the Chin ups?
- Wide-Grip Chin-Up: Phapang ena, o holisa ts'ebetso ea hau e shebileng li-lats tsa hau haholo.
- The Close-Grip Chin-Up: Phetolelo ena e kenyelletsa ho tlisa matsoho a hau haufi-ufi, e leng se sebetsang li-biceps haholoanyane.
- The Mixed-Grip Chin-Up: Phapang ena e kenyelletsa letsoho le le leng ka har'a letsoho le ka tlas'a letsoho 'me le leng le ts'oaroe ka letsoho, ho fana ka phephetso e ikhethang ho' mele oa hau o ka holimo.
- The Weighted Chin-Up: Phapang ena e tsoetseng pele e kenyelletsa ho kopanya boima bo eketsehileng 'meleng oa hau, ho eketsa matla le matla a ho haha matla a boikoetliso.
What are good complementing exercises for the Chin ups?
- Li-Deadlifts li boetse li tlatselletsa li-chin-ups ha li ntse li matlafatsa mesifa ea mokokotlo le ea mantlha, e leng ea bohlokoa bakeng sa ho boloka sebōpeho se nepahetseng le ho ntlafatsa ts'ebetso ea li-chin-ups.
- Li-curls tsa Bicep ke boikoetliso bo bong bo ka ntlafatsang mokhoa oa hau oa ho phahamisa selelu, kaha li lebisa li-biceps ka ho toba, sehlopha sa mesifa se sebetsanang haholo nakong ea li-chin-ups, kahoo se ntlafatsa matla a hau a ho hula.
Related keywords for Chin ups:
- Boikoetliso ba mokokotlo oa 'mele
- Itloaetse ho ikoetlisa
- Boikoetliso ba ho matlafatsa morao
- Boikoetliso ba lapeng
- Boikoetliso ba 'mele ka holimo
- Boima ba selelu
- Boikoetliso ba mesifa ea morao
- Mokhoa oa ho ikoetlisa bakeng sa mokokotlo
- Koetliso ea matla bakeng sa mokokotlo
- Boikoetliso ba 'mele bakeng sa mokokotlo