Be Strong. 強勁。 Be Fit. 適宜。







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

June 10th, 2008 2008年6月10號 · 5 Comments 5評論 ·


進up.jpg

I like both我喜歡這兩個 pull-up 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。
    .

    展抓地力, supinated.jpg

  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。

引體向上按girl.jpg

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:

加權引體向上帶kettelbell.jpg

  • 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。
    • 輔助拉通過控股waist.jpg

    • 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:
      .

      輔助拉使用台階上史密斯machine.jpg

      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 . 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?

gofit ,引體向上, bar.jpg

Did you like this post?你喜歡這個職位? Subscribe to MunFitnessBlog.com today 訂閱MunFitnessBlog.com今日 . It is free.它是免費的。

Related Posts 有關職位
Scroll down to leave a comment.向下滾動到發表評論。 I really want to know what you think.我真的想知道您的想法。

Found what you were looking for?找到您要尋找的? If not, try searching for it below.如果不是,請嘗試搜尋在下面。
Custom Search自定義搜索

Category: 分類: Biceps二頭肌 Email This Post Email This Post通過電子郵件發送此帖
| | | | | | | | | | | |

5 responses so far ↓ 5答复迄今↓
  • trey 賑災 // / / Jun 10, 2008 at 2:23 PM 08年6月10日在下午2時23分

    i had a Pullup bar at home before, but one of my friend broke it when he tried to monkey around on it.我有一個上拉酒吧在家裡過,但我的一個朋友把它弄壞了,他試圖在猴子上。 ha!哈哈!

    anyways, bodyweight training is the way to go.反正,體重訓練是一段路要走。 simple, fast and effective.簡單,快速和有效的。

  • aw // / / Jun 17, 2008 at 2:53 AM 2008年6月17號在上午02時53分

    Yeah I have it.是啊,我這。 Try to get those without the irritating foam grips that deteriorate in a few months.試圖讓那些沒有掌握的刺激性泡沫的惡化幾個月。 For convenience, I just put some racquet grips on.為了方便起見,我只是把一些球拍把手上。 I prefer mine to be attached using screws rather than just pressure.我喜歡地雷,附在用螺絲而不僅僅是壓力。

  • nicholas // 尼古拉 / / Jun 17, 2008 at 4:11 AM 2008年6月17號在上午4點11分

    i own a chinup bar too… as u mentioned, i fixed it on the door frame…thus, the height of the bar from the ground is too short.我擁有一個chinup酒吧太...如u提到,我就固定門框...因此,高律師從地面是太短了。 this force me to further flex my knees and hamstring away from the ground.這種力量我進一步彎曲我的膝蓋和腿筋遠離地面。 with this posture, i might feel a pulling sensation on my hamstring on my last few repetitions… so, friends, do remember to fix it in a higher place.這個姿態,我可能會覺得我的感覺拉腿筋我過去幾年重複...所以,朋友,記得來修復它在更高的地方。

  • Extreme-bb // 極端酶 / / Jun 20, 2008 at 11:53 AM 08年6月20號在上午11時53分

    This is great for upper body workout.這是偉大的上半身鍛煉。 The abs are targeted as well.將ABS的目標以及。 I also do MMA as a hobby and upper body strength is a must.我也甲基丙烯酸甲酯作為一種愛好和上肢力量是必須的。

  • Branko 茨爾 // / / Jan 12, 2009 at 12:39 PM 2009年1月12號在下午12時39分

    i found chinups to be really bood in adding bicep width.我發現chinups真正血中添加二頭肌寬度。 Also anotehr secret excersise that no1 really uses but really gets you massive biceps is revers barbell curls .還anotehr秘密excersise的第1期真正用途,但真正讓您大規模二頭肌是翻領槓鈴捲髮。 You can do this with a dumbell or barbell.為此,您可以用啞鈴或槓鈴。

Leave a Comment發表評論

Search terms for this post: 搜索字詞為這個職位:
chin up workout 下巴了鍛煉 - - chin up workouts 下巴了鍛煉 - - 100 chin ups 100下巴起伏 - - chin ups biceps 中華企業二頭肌 - - how to build a pull up bar 如何建立一個拉動酒吧 - - Chin ups for biceps 中華企業的二頭肌 - - jessica biel biceps 傑西卡貝爾二頭肌 - - homemade chin up bar 國產下巴了酒吧 - - chin up muscles worked 下巴的肌肉工作 - - how to train chin up 如何培養下巴了 - - chinup workout chinup鍛煉 - - biceps workout 二頭肌鍛煉 - - all 全部 - - how to train for chin up 如何培養的下巴了 - - chin up bicep 下巴了二頭肌 - - how to improve biceps 如何提高二頭肌 - - jessica biel bicep 傑西卡貝爾二頭肌 - - chin ups workout 中華企業鍛煉 - - bicep chin up 二頭肌下巴了 - - how to train chin ups 如何培養下巴起伏 - - chinups biceps chinups二頭肌 - - gymnastic biceps 體操二頭肌 - - chin up biceps 下巴了二頭肌 - - chin ups vs curls 中華企業與捲髮 - - biceps chin ups 二頭肌下巴起伏 - - girls biceps 女孩二頭肌 - - chin up for biceps 下巴了二頭肌 - - how to train pull up 如何培養拉動 - - chin up machine 欽機 - - chin ups 中華企業 - - WEIGHTED CHIN UPS UPS的加權錢 - - chin up stand 下巴了立場 - - how to improve chin ups 如何提高企業的下巴 - - chin up bar 下巴了酒吧 - - home pull up bar 首頁拉動酒吧 - - what do chin ups work out 什麼起伏工作下巴 - - make your own chin up bar 使你自己的下巴了酒吧 - - pullup bicep 拉二頭肌 - - chin-up workout 引體向上鍛煉 - - how to train biceps 如何培養二頭肌 - - extreme bicep workouts 極端二頭肌訓練 - - what do chin ups workout 什麼起伏鍛煉下巴 - - mma bicep workout 甲基丙烯酸甲酯二頭肌鍛煉 - - how to improve chin up 如何改善下巴了 - - chin up work out 下巴工作了 - - how to make a pull up bar at home 如何製作拉動酒吧在家裡 - - danish gymnast huge arms 丹麥選手巨大的武器 - - work out for chin 工作了下巴 - - pull up bar 拉動酒吧 - - home pull up bar workout 首頁拉動酒吧鍛煉 - - chin up muscles 下巴的肌肉 - - assisted chin-ups 協助中華企業 - - improving chinups 改善chinups - - chin ups at home 中華企業在國內 - - chin ups FOR BEGINNERS 下巴UPS為初學者 - - how to build a chin up bar 如何建立一個下巴了酒吧 - - 100 chinups 100 chinups - - are chin ups effective 是企業有效的下巴 - - how to improve on chin ups without a bar 如何提高企業的下巴沒有酒吧 - - Female biceps touch 女性二頭肌觸摸 - - build your own chin up bar 建立自己的下巴了酒吧 - - curls vs chin ups 捲髮與下巴起伏 - - Biceps 二頭肌 - - how to make your own pull up bar 如何使自己停下來酒吧 - - female chinups 女性chinups - - chin up bar workout 下巴了酒吧鍛煉 - - fitness female biceps 健身女性二頭肌 - - extreme bicep workout 極端二頭肌鍛煉 - - how to improve bicep 如何提高二頭肌 - - chin workout 下巴鍛煉 - - chin ups and biceps 下巴近攝和二頭肌 - - bicep workout 二頭肌鍛煉 - - how to do chin ups to build biceps 如何做下巴起伏建立二頭肌 - - gymnast bicep 體操運動員二頭肌 - - what does chin up do 什麼做的下巴了 - - female biceps 女性二頭肌 - - how to improve my biceps curl 如何提高我的二頭肌伸展訓練器 - - What are the main muscles used when doing chinups? 有哪些主要的肌肉做chinups時使用? - - are chinups better than freeweights 是chinups優於freeweights - - biceps training chin ups 二頭肌訓練下巴起伏 - - improve chin up 改善下巴了 - - jessica biel flexing biceps 傑西卡貝爾伸縮二頭肌 - - gymnastic bicep workout 體操二頭肌鍛煉 - - door chin up bar 門進了酒吧 - - biceps workout with chin ups 二頭肌鍛煉與下巴起伏 - - does pull ups and chin ups develop biceps? 不拉波折起伏發展下巴二頭肌? - - smith machine workout 史密斯機鍛煉 - - muscles worked by chin ups 工作的下巴肌肉起伏 - - does pull ups develop biceps 不拉起伏發展二頭肌 - - GYMNAST BIcep workout 體操運動員二頭肌鍛煉 - - how to train for chin ups 如何培養企業的下巴 - - Chin ups work out what muscle 中華起伏什麼肌肉工作 - - will smith bicep size 威爾史密斯二頭肌大小 - - bicep chinup 二頭肌chinup - - Weighted Chin-up 加權引體向上 - - what muscles are used during chin ups 什麼肌肉中使用下巴起伏 - - improve biceps 改善二頭肌 - - 100 chin up workout 100下巴了鍛煉 - - female chin ups 女性下巴起伏 - - chin up bar will smith 下巴了酒吧威爾史密斯 - -