Biceps Workout (2) – Chin Up Biceps Workout (2) - Chin Up

I like both Všeč mi je tako pull-up pull-up and chin-up. in brado-up. If you look at Olympic gymnastics winner with those powerful (and nice looking) arms, they train mainly with their own body weight. Če pogledaš na olimpijskih gimnastika zmagovalec s tistimi močna (in Ljepuškast) orožja, ki jih večinoma vlaka z lastnimi telesne teže. Chin up and pull up greatly improve your performance sport that requires your upper body strength. Brado gor in dvigni se močno izboljšal svojo učinkovitost šport, ki zahteva vašo moč zgornjega dela telesa. In Chin Up, the main muscle being worked out is your biceps. V Chin Up, glavne mišice se razrađen je vaš biceps. Your forearm and back muscles will be worked out too. Vaš Podlaktica in nazaj mišice bodo razrađen preveč. As for Pull Up, your back muscle will be targeted. Kar dvigni se, hrbet mišice bo usmerjeno.

Steps: Koraki:

1. Hold the chin-up bar with a reverse grip (palms facing you) . Počakaj bradi-up bar z reverzno grip (dlani obrnjena proti vam). This grip is also known as supinated grip. Ta prijem je znana tudi kot supinated prijem. Your hand should be at shoulder width or slightly narrower to stress more on your biceps. Tvoja roka naj se v širini ramen ali malo ožji poudariti več o vašem biceps. The grip and the the width of the grips that differentiate chin-up and pull-up. Ročaja in širina je prijemala, da razlikovanje brado navzgor in povlecite navzgor.
   . .

   

2. Pull yourself up and try to touch either your chin or upper chest (if you can) to the bar. Potegni se gor in poskusite dotakniti bodisi bradi ali zgornji del prsnega koša (če lahko) na vrstico.
3. Return slowly to the starting position where you arms are straight. Nazaj počasi na začetni položaj, kjer ste orožja so ravne.
4. Try not to swing back and forth. Poskusi, da ne zaniha naprej in nazaj.

Tips: Nasveti:

• The part which you lowering down yourself is the one hit the biceps most . Del, ki ga znižuje določitvi sebe je ena najbolj prizadenejo biceps. You can improve endurance by slowing the speed. Lahko izboljšate vzdržljivost z upočasnitvijo hitrosti. Trust me, if you can do that, you could feel your biceps “screaming” while you are fighting against the gravity! Verjemi mi, če ne moreš storiti, da vas lahko občutim tvojo biceps "kričal", medtem ko se borijo proti gravitacije!
• If you do not meet the number of repetition you want, do not just lose the grip and come down. Hang there , drop one arm, then change to the other arm until you are exhausted. Če ne ustrezajo številu ponovitev hočeš, samo ne izgubiti grip in pridi dol. Drži se, spusti eno roko, potem spremenite v drugo roko, dokler se ne izčrpa. This approach trains your grip strength. Ta pristop vlakov vaši moči prijema.
• For advanced users who find body weight is no longer a challenge, you can actually add some weight plates or even kettle bells as shown: Za napredne uporabnike, ki imajo telesno maso ni več izziv, vam dejansko lahko dodate nekaj teže plošče ali celo Kotlić zvonovi, kakor je prikazano:

• For beginners: Za začetnike:
  • Just like pull-up, beginners may make use of an assisted chin-up machine (also known as Gravitron), where one stands on a bar with a counterweight to reduce the weight that one pulls up. Tako kot "pull-up, začetniki lahko uporabljajo za podprto brado navzgor stroj (znan tudi kot Gravitron), kjer stoji na enem baru s protiutežjo na zmanjšanje telesne mase, da je eden potegne navzgor. You will end up pulling up a fraction of your body weight. Boste na koncu vleče gor del vaše telesne mase. The good thing about this machine is that it provides progressively declining resistance. Unlike other resistance machines, in this assisted chin-up machine, the more weight you put on the machine, the less weight you are lifting yourself up. Say, if you are 200 pounds and you insert the pin at 100 pounds, you are pulling only half of your body weight. Dobra stvar pri tem stroju je, da zagotavlja postopno upadanje odpornosti. Za razliko od drugih odpornost stroji, pri tem pomaga brado navzgor stroja, bolj teži si na stroju, manj teže ste dviganje se. Povej, če ste 200 funtov in jo vstavite pin na 100 funtov, ki ga vleče le polovico svoje telesne teže.
  • Spotter can be helpful too for beginner. Opazovalec je lahko koristno tudi za začetnike. 2 options of spotting: 2 možnosti Uočavanje:
    • Bend your knee slightly and then let the spotter support you at the ankles during the chin up. Bend vaše koleno rahlo in potem pustite Osmatrač podporo si gležnjev v brado navzgor.
    • If you are small size, the spotter can actually support you at the waist level. Če so majhni, se lahko dejansko Osmatrač podporo ste v pasu ravni.

  

  • if your gym doesn't have any assisted chin up machine and you couldn't get any spotter, don't worry, you just need a bench together with Smith Machine . če vaš telovadnice nima pomaga brado gor stroj in ga ne bi mogel dobiti nobenih Osmatrač, naj vas ne skrbi, si morate napravi, skupaj z Smith Machine. Let me show how you can do this: Naj ti pokažem, kako lahko to:
    . .

    

    1. Get the bar at about chest hight. Pridobite bar na približno prsih višina. Put a flat bench in front of the Smith machine. Put ravno klopi v sprednji del stroja Smith.
    2. Now, grab the bar, then place your feet on the bench. Torej, zgrabite bar, nato pa kraj, noge na klopi. The bench is used to support some of your lower body weight. V napravi se uporablja za podporo nekaterih vaših nižjo telesno težo.
    3. Then, lift yourself up. Potem, dvignite se. Keep your legs straight throughout the movement. Naj bodo vaše noge naravnost skozi gibanje.
    4. You can do use the same method for To lahko storite z uporabo iste metode za pull-up pull-up . . Just turn your palms facing away from you for pull up. Samo vključite vaše dlani obrnjen proč od vas za vlečenje gor.

Because chin up involves mainly body weight, you can actually do it at home . Ker brado navzgor vključuje predvsem telesne teže, ki jo dejansko lahko to storite na domu. The only thing you need is a solid bar secured safely to a door frame. Edina stvar, ki jo potrebujete, je trdna bar varno zavarovani na okvir vrat. I am thinking of installing a Jaz sem razmišljal o namestitvi chin-up/pull-up bar chin-up/pull-up bar at home. na domu. Anyone has it at home? Vsakdo ima doma?

• Back Workout (1) – Pull-Up Nazaj Workout (1) - Pull-Up
• Biceps Workout (1) – Barbell Curl Biceps Workout (1) - Štangla Curl
• Biceps Workout (3) – Dumbbell Concentration Curl Biceps Workout (3) - Bućica Koncentracija Curl
• EZ Curl Bar or Straight Bar, Which Is Better for Biceps Curl? EZ Curl Bar ali Straight Bar, ki je boljši za Biceps Curl?

Custom Search Custom Search