Cov neeg uas xav kom tau nqaij loj (tshwj xeeb tshaj yog pumped txog caj npab) yuav tsum tau paub txog qhov tseem ceeb ntawm yooj yim ce. Ib qho ntawm feem siv tau ntawm lawv yog rub rau lub bar. Tsaug rau cov tseem yuav position txhais tes nyob rau hauv ntau txoj kev, koj yuav ua zoo rau tus loj tshaj load rau tej nqaij. Nyob rau hauv kev, lub zuag qhia tag nrho strengthening ntawm lub hamstrings thiab ua rau kom lawv tagnrho siv rov qab tuav pull-ups. Tab sis tsuas yog rau cov qhov tseeb concentration ntawm lub load rau ntawm cov Biceps koj yuav tsum paub qhov tseeb ua raws li ntawm tus txheej txheem.
Rov qab tuav pullups yog ua raws li nram no. Chiv, koj yuav tsum mus nrhiav txoj cai tuav lub bar, uas yog cov dav yuav ua tau: nqaim, medium thiab dav. Txhua tus tsiaj nws muaj nws tus kheej cov yam ntxwv ntawm concentration ntawm load rau ib lub taub hau ntawm lub Biceps. Rub ib tug nqaim rov qab tuav cia load hauv lub Biceps. Dav tuav advantageously pumped lwm lub taub hau. Nyob rau hauv nruab nrab ntawm, uas yog, qhov nruab nrab tuav pub uniformly tso tag nrho Biceps - hais tias nws yog pom zoo rau beginners. Tom qab xaiv tus capture yog tsim nyog los ua lub cev yees rau lub bar, yog li ntawd lub sab qaum kev ib ntawm lub hauv siab twb nce mus rau nws qib. Thaum lub caij ntawm kev txiav txim ntawm lub active pull-ups yuav tsum ua taus pa. Thaum lub siab tshaj plaws taw tes ntawm lub ce yog ib tug luv luv mas, ua raws li los ntawm extension ntawm ob txhais tes. Lub passive ib feem ntawm lub zog, piv txwv li extension ntawm ob txhais tes yuav tsum tau qeeb thiab feeb meej, nrog exhalation. Pullups rov qab tuav yuav tsum muaj ib qhov nqi ntawm lub sij hawm mus kom ze. Raws li ib tug txoj cai, nws yog tsis tsawg tshaj li 8 thiab tsis muaj ntau tshaj li 20, nyob ntawm seb qhov kev tsom xam ntawm cov kev kawm. Yog hais tias qhov no tshwm sim yog ib qho yooj yim, koj yuav thov tau cov weighting rau lub cev. Lawv yuav siv tau raws li ib tug nws daim siv sia nrog ib tug tshem tawm luj, thiab tshwj xeeb weighted vests (xws li lub cev tej cuab yeej ..), Thiab raws li ib tug lwm txoj - ib lub hnab ev khoom ua si pancakes, bricks los yog ib yam dab tsi lwm tus hnyav. Tshem tawm hnyav yog tswj los ntawm tib lub xam, uas yog, muaj peev xwm mus ntes 8-20 lub sij hawm.
Txawm tias muaj tseeb hais tias cov pull-up rov qab tuav yog tsim los rau siv cov Biceps, raws li zoo raws li mus rau ib tug loj raws li qhov tsawg dua ib feem ntawm lub "tis" (lat), thaum nws yuav khiav thiab loaded nrog rau ib tug xov tooj ntawm lwm yam nqaij. Thiaj li, qhov no tso cai rau lub twj tso kua mis (txawm hais tias mus rau ib tug tsawg raws li) tag nrho rau cov nqaij ntshiv koom nyob rau hauv lub zawm. Ntawm lawv yog cov muaj ntau lub xub pwg txoj siv, mus rau ib tug tej yam raws li - lub pectoral thiab deltoid. Nyob rau hauv tas li ntawd, rub-rov qab tuav muaj ib tug kuj zoo kawg thiab vim lub fact tias, thaum tua los ntawm tsiv ob lub luj tshib thiab lub xub pwg pob qij txha. Qhov no yog fundamentally sib txawv ntawm cov siv Biceps ce siv dumbbells thiab barbells, qhov twg taw tshwm sim tsuas yog nyob rau hauv lub luj tshib, thiab yog li tsawg tshaj li tus nqi ntawm lub tshuab txais cov leeg. Tom qab mastering lub rov qab nruab nrab rub tuav yuav mastered thiab tseem ntawm no ce, lub nqaim thiab dav tuav. Qhov no yuav pab kom tej hom phiaj ua hauj lwm rau tej qhov chaw hauv lub Biceps. Rau ntau dua efficiency nws yog pom zoo kom mus nqa tawm no ce rau lub bar nrog txawv dabtsi yog khoov nrhiav. Thiab rau beginners uas yuav tsis muaj hwj chim dhau lub ce, yuav ua ib tug lwm txoj rau thaiv simulator rau pov, uas yuav tau kho cov load tsis muaj distortion kos duab.
Yog li, peb yuav xaus uas lub vos tuav pull-ups yog qhov zoo tshaj rau siv Biceps, thiab lawv siv yuav tsum tau ua tsis tu ncua thiab teeb rau hauv lawv tag nrho kev kawm. Qhov no siv tau rau ob leeg novices thiab tej ncaws pob.