Biceps Workout (2) – Chin Up二頭肌鍛煉（ 2 ） -中華漲

I like both我喜歡這兩個 pull-up 拉 and chin-up.和引體向上。 If you look at Olympic gymnastics winner with those powerful (and nice looking) arms, they train mainly with their own body weight.如果你看看奧運會體操冠軍與這些強大的（和好期待）武器，他們主要訓練自己的體重。 Chin up and pull up greatly improve your performance sport that requires your upper body strength.下巴和拉動性能大大提高您的運動，需要您上肢力量。 In Chin Up, the main muscle being worked out is your biceps.在Chin行動，主要肌肉正在制訂您二頭肌。 Your forearm and back muscles will be worked out too.您的前臂和背部的肌肉將制定出太多。 As for Pull Up, your back muscle will be targeted.至於向上拉，你的背部肌肉將有針對性的。

Steps: 步驟：

1. Hold the chin-up bar with a reverse grip (palms facing you) .按住進了酒吧，以扭轉抓地力（手心你） 。 This grip is also known as supinated grip.這抓地力也被稱為supinated抓地力。 Your hand should be at shoulder width or slightly narrower to stress more on your biceps.你的手應在肩同寬或稍窄強調更多的二頭肌。 The grip and the the width of the grips that differentiate chin-up and pull-up.抓地力和寬度掌握區分引體向上和引體向上。
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2. Pull yourself up and try to touch either your chin or upper chest (if you can) to the bar.拉自己，並嘗試聯繫您的下巴或上胸部（如果可以）的酒吧。
3. Return slowly to the starting position where you arms are straight.返回慢慢的開始位置，你的武器連敗。
4. Try not to swing back and forth.盡量不要來回擺動。

Tips: 小貼士：

• 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個打擊二頭肌最 。 You can improve endurance by slowing the speed.您可以提高耐力的較慢的速度。 Trust me, if you can do that, you could feel your biceps “screaming” while you are fighting against the gravity!相信我，如果你能做到這一點，你可以感覺到你的二頭肌“尖叫” ，而你正在打擊的嚴重性！
• 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複您想要的，不只是失去了抓地力和下降。 杭有 ，下降了一隻胳膊，然後更改到其他部門，直到您已經用盡。 This approach trains your grip strength.這種做法列車的握力。
• 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:對於高級用戶誰發現體重已不再是一個挑戰，你可以購買一些重板塊甚至水壺鐘聲所示：

• For beginners:對於初學者：
  • 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，初學者可利用一個輔助引體向上機（也稱為Gravitron ） ，其中一個站在一個酒吧與制衡，以減少重量，一個拉了。 You will end up pulling up a fraction of your body weight.你最終將拉動一小部分，你的身體重量。 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.好在這個機器是，它提供了逐步下降的阻力。 不像其他阻力機，在此協助引體向上機，你把更重的機，重量輕解除您自己了。就是說，如果你是200磅，而您插入引腳在100磅，你拉你的只有一半的體重。
  • Spotter can be helpful too for beginner. 偵察員可也有幫助初學者。 2 options of spotting: 2選擇的發現：
    • Bend your knee slightly and then let the spotter support you at the ankles during the chin up.你的膝蓋略微彎曲，然後讓偵察員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.如果你是小規模，檢舉實際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 .如果您的健身房沒有任何幫助下巴機，你無法取得任何檢舉，不要擔心，你只需要一張凳子與史密斯機 。 Let me show how you can do this:讓我如何可以做到這一點：
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    1. Get the bar at about chest hight.取得律師在胸部高度。 Put a flat bench in front of the Smith machine.一個單位板凳放在前面的史密斯機。
    2. Now, grab the bar, then place your feet on the bench.現在，抓吧，然後將你的腳在板凳上。 The bench is used to support some of your lower body weight.板凳是用來支持一些您降低體重。
    3. Then, lift yourself up.然後，取消自己了。 Keep your legs straight throughout the movement.讓您的雙腿直立整個運動。
    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.只要啟動開關，手心遠離你停下來。

Because chin up involves mainly body weight, you can actually do it at home .由於下巴上漲主要涉及體重，你可以在家裡做 。 The only thing you need is a solid bar secured safely to a door frame.你唯一需要的是一個堅實的酒吧擔保安全在門框上。 I am thinking of installing a我想到的安裝 chin-up/pull-up bar chin-up/pull-up酒吧 at home.在家裡。 Anyone has it at home?任何人在家裡？

• Back Workout (1) – Pull-Up回到鍛煉（ 1 ） -拉
• Biceps Workout (1) – Barbell Curl二頭肌鍛煉（ 1 ） -槓鈴曲
• Biceps Workout (3) – Dumbbell Concentration Curl二頭肌鍛煉（ 3 ） -啞鈴濃度曲
• EZ Curl Bar or Straight Bar, Which Is Better for Biceps Curl?酒吧的EZ曲或直桿，這是更好的二頭肌伸展訓練器？

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