Chin-ups (makitid Na Parallel Grip)

upper backbackbody weight

Matutunan kung paano gawin ang Chin-ups (makitid Na Parallel Grip) nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Chin-ups (makitid Na Parallel Grip) exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Chin-ups (makitid Na Parallel Grip)

Sundin ang mga hakbang na ito para maisagawa ang Chin-ups (makitid Na Parallel Grip) nang may tamang form:

  1. 1Mag-hang mula sa pull-up bar nang makitid na parallel grip, mga palad nakaharap sa inyo.
  2. 2I-engage ang mga kalamnan ng likod at itaas ang katawan patungo sa bar, pinapanatiling malapit ang mga siko sa katawan.
  3. 3Ituloy ang pag-angat hanggang ang baba ay nasa itaas ng bar.
  4. 4Sandaling ihinto sa itaas, pagkatapos ay dahan-dahang ibaba ang katawan pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Chin-ups (makitid Na Parallel Grip)

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
body weight
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Chin-ups (makitid Na Parallel Grip)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Chin-ups (makitid Na Parallel Grip)?

Ang Chin-ups (makitid Na Parallel Grip) ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Kailangan ba ng equipment para sa Chin-ups (makitid Na Parallel Grip)?

Hindi. Ang Chin-ups (makitid Na Parallel Grip) ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Chin-ups (makitid Na Parallel Grip) nang may tamang form?

Simulan sa pamamagitan ng Mag-hang mula sa pull-up bar nang makitid na parallel grip, mga palad nakaharap sa inyo. I-engage ang mga kalamnan ng likod at itaas ang katawan patungo sa bar, pinapanatiling malapit ang mga siko sa katawan. Ituloy ang pag-angat hanggang ang baba ay nasa itaas ng bar. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Chin-ups (makitid Na Parallel Grip)?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Chin-ups (makitid Na Parallel Grip)?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Chin-ups (makitid Na Parallel Grip) best for?

The Chin-ups (makitid Na Parallel Grip) fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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