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GRIP
Das Motormagazin McLaren
Grip
Heute
Grip
Lamborghini McLaren
Grip
Gelande
Grip
Cindy
Grip
Italia
Grip
Gestern
Grip
Folgen
Grip
Audi
Grip
Dodge
Grip
Auto Tester
Grip
Auto Test
Grip
Challenge
Grip
2021
Auto
Grip
Grip
Lamborgini
Grip
England
Grip
BMW Episodes
Grip
Matias
Grip
Hamid
0:38
A chin up is a variant of a pull up where your forearms are supinated, allowing you to grab the bar with an undergrip. The main muscle working here is still the latissimus dorsi, and it's still a compound exercise which uses a lot of helper muscles, but there are two key differences. Firstly, in a chin up, your biceps and brachialis are perfectly aligned with the line of grip tension, which allows them to engage really hard and help the movement. Secondly, because the elbows are in front of your
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๐ฝ๊ทธ๋ฆฝ ๋ณํ์ ๋ฐ๋ฅธ ์ด๋ ์๊ทน ์ฐจ์ด 4๊ฐ์ง๐ฝ ๐ธ4 Biceps Curl Grip Variations | Standard, Close, Wide & Reverse Curl Guide๐ฅ 1. ๊ธฐ๋ณธ ๊ทธ๋ฆฝ ์ ์ปฌ(Standard-Grip Arm Curl) - ์ด๊นจ๋๋น ์ ๋์ ๊ธฐ๋ณธ ๊ทธ๋ฆฝ์ผ๋ก ๋ฐ๋ฅผ ๋ง์ ์ฌ๋ฆฌ๋ฉด ์ด๋ ์ ์ฒด(Biceps Overall)๋ฅผ ๊ฐ์ฅ ๊ท ํ ์๊ฒ ์๊ทนํ ์ ์์ด ์ด๋ ๋ณผ๋ฅจ๊ณผ ์์ถ๊ฐ์ ๋ง๋ค๊ธฐ์ ์ข์ ๋ํ ์ปฌ ์ด๋์ ๋๋ค. 2. ํด๋ก์ฆ ๊ทธ๋ฆฝ ์ ์ปฌ(Close-Grip Arm Curl) - ์ ๊ฐ๊ฒฉ์ ์ข๊ฒ ์ก๊ณ ํ๊ฟ์น๋ฅผ ๊ณ ์ ํ ์ํ์์ ์ปฌ์ ํ๋ฉด ๋ฐ๊นฅ์ชฝ ์ด๋(Outer Biceps) ์๊ทน์ด ๋ ๊ฐ์กฐ๋์ด ํ ๋ฐ๊นฅ์ชฝ ์ด๋ ํผํฌ๋ฅผ ๋ง๋๋ ๋ฐ ๋์์ด ๋ฉ๋๋ค. 3. ์์ด๋ ๊ทธ๋ฆฝ ์ ์ปฌ(Wide-Grip Arm Curl) - ์ ๊ฐ๊ฒฉ์ ๋๊ฒ ์ก๊ณ ๋ฐ๋ฅผ ๋ง์ ์ฌ๋ฆฌ๋ฉด ์์ชฝ ์ด๋(Inner Biceps) ์์ถ์ด ๋ ๊ฐํด์ ธ ์์์ ๋ณด์ด๋ ์ด๋ ๋ณผ๋ฅจ๊ณผ ๋ฅ๊ทผ ํ ๋ผ์ธ์ ๋ง๋๋ ๋ฐ ํจ๊ณผ์ ์ ๋๋ค.
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