Pịa Reverse-grip Pịa
Ubwoko bw'ibiharuro
AgacheỤlọahụ bụ ike n'ịhọ ọsọ Triceps., Ngwá ịjọsị Ego
IbikoreshoIgbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.
Ibiharuro rishaTriceps Brachii
Ibiharuro ribiriDeltoid Anterior, Pectoralis Major Clavicular Head
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Pịa Reverse-grip Pịa
The Incline Reverse-grip Press bụ mmega ahụ na-ewuli elu nke na-elekwasị anya n'obi na ubu, ma na-etinyekwa triceps. Mmega ahụ dabara adaba maka ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu na-achọ ịkwalite ike elu ha ma melite nkọwa akwara. Ndị mmadụ nwere ike ịhọrọ mgbatị ahụ iji gbanwee usoro obi ha, kwalite nguzozi akwara, ma kwalite arụmọrụ anụ ahụ n'ozuzu ya.
Kubahiriza: Ijambo kwa Ikirari Pịa Reverse-grip Pịa
- Nọdụ ala na bench na-eji dumbbell n'aka ọ bụla, ọbụ aka chere gị ihu, ma pịa azụ gị nke ọma na oche.
- Malite mmega ahụ site n'ịkwanye dumbbells elu na pụọ n'obi gị ruo mgbe ogwe aka gị gbatịchara nke ọma, na-ejide azụ azụ n'oge mmegharị ahụ.
- Jiri nwayọọ nwayọọ belata dumbbells laghachi na mmalite, hụ na ikpere gị dị nso na ahụ gị ma ghara ịpụta n'akụkụ.
- Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro ịchọrọ, jide n'aka na ị na-ejide azụ azụ na mmegharị ahụ na-achịkwa n'oge mmega ahụ.
Komeza kuganiriza Pịa Reverse-grip Pịa
- Tọọ ntọhapụ nke ọma: Ekwesịrị ịtọ ntụgharị ahụ n'otu akụkụ n'etiti ogo 30 ruo 45. Otu ndudue a na-ahụkarị bụ ịtọ oche oche ahụ dị oke elu nke na-etinyekwu nrụgide n'ubu yana obere n'ime obi.
- Jikwaa mmegharị gị: Gbaa mbọ hụ na a na-achịkwa mmegharị gị ma kwụ ọtọ. Wetuo mgbịrịgba ahụ n'obi gị nwayọ wee pịa ya elu na-emechighị ikiaka gị. Ịgba ọsọ site na mgbatị ahụ ma ọ bụ iji ume ọkụ kama ike muscular na-ebelata irè ya ma na-abawanye ohere nke mmerụ ahụ.
- Debe ụkwụ gị ka ọ kwụsie ike n'ala: Ụkwụ gị kwesịrị ịdị larịị n'ala iji nye nkwụsi ike n'oge mmega ahụ. Zere ibuli ụkwụ gị elu ma ọ bụ bugharịa ha gburugburu
Pịa Reverse-grip Pịa Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Pịa Reverse-grip Pịa?
Ee, ndị mbido nwere ike ime mmega ahụ Incline Reverse-grip Press. Otú ọ dị, ọ dị mkpa iji obere arọ malite iji hụ na ụdị ziri ezi ma gbochie mmerụ ahụ. Ọ dịkwa uru ịnwe onye nkuzi ma ọ bụ onye nwere ahụmahụ nọ ya ka ọ na-eduzi na ilekọta mmega ahụ. Na-echeta mgbe niile iji kpoo ọkụ tupu ịmalite mmega ahụ ọ bụla wee daa jụụ ma emesịa.
Ibintu byinshi bijyanye no kwa Pịa Reverse-grip Pịa?
- The Decline Reverse-Grip Press: A na-eme ụdị a n'elu oche na-ada ada, nke na-elekwasị anya akwara obi ala nke ọma karị.
- The Dumbbell Reverse-Grip Press: Kama iji mgbịrịgba, mgbanwe a na-eji dumbbells, nke nwere ike inye aka melite ahụghị ahụ ike ma na-abawanye mmegharị ahụ.
- The Smith Machine Reverse-Grip Press: A na-eme mgbanwe a na igwe Smith, na-enyekwu nkwụsi ike ma na-enye gị ohere itinyekwu uche na akwara obi.
- The Standing Reverse-Grip Press: A na-eme mgbanwe a n'ọnọdụ kwụ ọtọ, na-eji igwe igwe ma ọ bụ ihe mgbochi mgbochi, nke nwekwara ike itinye aka na akwara gị na ala ala.
Ibintu byiza bikanagorwa Pịa Reverse-grip Pịa?
- Mmega ahụ Dumbbell Fly na-emejukwa Incline Reverse-grip Press ka ọ na-ekewa akwara obi, ọkachasị pectoralis isi, ma na-enyere aka melite ike na mgbanwe nke mpaghara obi gị, na-eme ka arụmọrụ mgbatị gị dịkwuo mma.
- Mmega ahụ Tricep Dips bụ mgbatị ahụ ọzọ dị mma na-akwado na Incline Reverse-grip Press. Ọ na-elekwasị anya na triceps, nke bụ akwara nke abụọ a na-eji na mgbasa ozi, si otú ahụ na-abawanye ike na nkwụsi ike gị n'ozuzu maka mmega ahụ mbụ.
Amakuru ashobora gutuma Pịa Reverse-grip Pịa
- Tụgharịa Reverse-grip Barbell Press
- Triceps na-eme mgbatị ahụ na barbell
- Upper Arms na-emega ahụ site na iji azụ-jide
- Pịa maka triceps
- Mmega ahụ Barbell maka ogwe aka elu
- Ntugharị-njikọ Incline Pịa
- Mmega ahụ dị elu na barbell
- Mmega ahụ na-ewusi Triceps
- Tụgharịa Triceps Pịa
- Pịa azụ-jide maka ogwe aka elu