Biceps Workout (2) – Chin Up二头肌锻炼（ 2 ） -中华涨

I like both我喜欢这两个 pull-up 拉 and chin-up.和引体向上。 If you look at Olympic gymnastics winner with those powerful (and nice looking) arms, they train mainly with their own body weight.如果你看看奥运会体操冠军与这些强大的（和好期待）武器，他们主要训练自己的体重。 Chin up and pull up greatly improve your performance sport that requires your upper body strength.下巴和拉动性能大大提高您的运动，需要您上肢力量。 In Chin Up, the main muscle being worked out is your biceps.在Chin行动，主要肌肉正在制订您二头肌。 Your forearm and back muscles will be worked out too.您的前臂和背部的肌肉将制定出太多。 As for Pull Up, your back muscle will be targeted.至于向上拉，你的背部肌肉将有针对性的。

Steps: 步骤：

1. Hold the chin-up bar with a reverse grip (palms facing you) .按住进了酒吧，以扭转抓地力（手心你） 。 This grip is also known as supinated grip.这抓地力也被称为supinated抓地力。 Your hand should be at shoulder width or slightly narrower to stress more on your biceps.你的手应在肩同宽或稍窄强调更多的二头肌。 The grip and the the width of the grips that differentiate chin-up and pull-up.抓地力和宽度掌握区分引体向上和引体向上。
   . 。

   

2. Pull yourself up and try to touch either your chin or upper chest (if you can) to the bar.拉自己，并尝试联系您的下巴或上胸部（如果可以）的酒吧。
3. Return slowly to the starting position where you arms are straight.返回慢慢的开始位置，你的武器连败。
4. Try not to swing back and forth.尽量不要来回摆动。

Tips: 小贴士：

• The part which you lowering down yourself is the one hit the biceps most . 你的部分降低了自己是一个打击二头肌最 。 You can improve endurance by slowing the speed.您可以提高耐力的较慢的速度。 Trust me, if you can do that, you could feel your biceps “screaming” while you are fighting against the gravity!相信我，如果你能做到这一点，你可以感觉到你的二头肌“尖叫” ，而你正在打击的严重性！
• 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.如果你不符合一些重复您想要的，不只是失去了抓地力和下降。 杭有 ，下降了一只胳膊，然后更改到其他部门，直到您已经用尽。 This approach trains your grip strength.这种做法列车的握力。
• 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:对于高级用户谁发现体重已不再是一个挑战，你可以购买一些重板块甚至水壶钟声所示：

• For beginners:对于初学者：
  • 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.就像拉，初学者可利用的辅助进机（也称为Gravitron ） ，其中一个站在一个酒吧与制衡，以减少重量，一个拉了。 You will end up pulling up a fraction of your body weight.你最终将拉动一小部分，你的体重。 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.好在这个机器是，它提供了逐步下降的阻力。 不像其他阻力机，在此协助引体向上机，你把更重的机，重量轻解除您自己了。就是说，如果你是200磅，而您插入引脚在100磅，你拉你的只有一半的体重。
  • Spotter can be helpful too for beginner. 侦察员可也有帮助初学者。 2 options of spotting: 2选择的发现：
    • Bend your knee slightly and then let the spotter support you at the ankles during the chin up.你的膝盖略微弯曲，然后让侦察员支持你在足踝在下巴了。
    • If you are small size, the spotter can actually support you at the waist level.如果你是小规模，检举实际上可以支持你的腰部水平。

  

  • 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 .如果您的健身房没有任何帮助下巴机，你无法取得任何检举，不要担心，你只需要一张凳子与史密斯机 。 Let me show how you can do this:让我如何可以做到这一点：
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    1. Get the bar at about chest hight.取得律师在胸部高度。 Put a flat bench in front of the Smith machine.一个单位板凳放在前面的史密斯机。
    2. Now, grab the bar, then place your feet on the bench.现在，抓吧，然后将你的脚在板凳上。 The bench is used to support some of your lower body weight.板凳是用来支持一些您降低体重。
    3. Then, lift yourself up.然后，取消自己了。 Keep your legs straight throughout the movement.让您的双腿直立整个运动。
    4. You can do use the same method for您可以使用相同的方法 pull-up 拉 . 。 Just turn your palms facing away from you for pull up.只要启动开关，手心远离你停下来。

Because chin up involves mainly body weight, you can actually do it at home .由于下巴上涨主要涉及体重，你可以在家里做 。 The only thing you need is a solid bar secured safely to a door frame.你唯一需要的是一个坚实的酒吧担保安全在门框上。 I am thinking of installing a我想到的安装 chin-up/pull-up bar chin-up/pull-up酒吧 at home.在家里。 Anyone has it at home?任何人在家里？

• Back Workout (1) – Pull-Up回到锻炼（ 1 ） -拉
• Biceps Workout (1) – Barbell Curl二头肌锻炼（ 1 ） -杠铃曲
• Biceps Workout (3) – Dumbbell Concentration Curl二头肌锻炼（ 3 ） -哑铃浓度曲
• EZ Curl Bar or Straight Bar, Which Is Better for Biceps Curl?酒吧的EZ曲或直杆，这是更好的二头肌伸展训练器？

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