Reverse Grip Bent ku Lunyiriri

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Omasengezi
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Reverse Grip Bent ku Lunyiriri

Reverse Grip Bent over Row dduyiro atendekebwa amaanyi ng’okusinga atunuulira ebinywa mu mugongo, mu biceps, n’ebibegabega, n’akuwa enkula y’ebinywa okutumbula n’okuyimirira obulungi. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe kuba esobola okukyusibwa okusinziira ku mitendera gya fitness egy’omuntu kinnoomu. Abantu bayinza okwagala okussa dduyiro ono mu nkola yaabwe okwongera amaanyi g’omubiri ogwa waggulu, okulongoosa bbalansi y’ebinywa, n’okutumbula embeera y’omubiri okutwalira awamu.

Okukola : Okukola Okufaayo Reverse Grip Bent ku Lunyiriri

• Kwata ekyuma ekiyitibwa barbell ng’okwata eky’emabega, emikono gyawukanye mu bugazi bw’ebibegabega ate engalo nga zitunudde gy’oli.
• Omugongo gukuume nga gugoloddwa era osika ebbaati waggulu ng’oyolekera ekifuba kyo, okukakasa nti enkokola zo zisigala kumpi n’omubiri gwo era ebibegabega byo binyiga wamu.
• Kwata ekifo kino okumala akaseera, olwo wansi mpola mpola bbaatule oddeyo mu kifo we yatandikira.
• Ddamu ekiteeso ku muwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Reverse Grip Bent ku Lunyiriri

• Enkwata n’Enkokola: Okukwata mu ngeri ey’okudda emabega, engalo zo zirina okutunula waggulu, okuva ku mubiri gwo. Bw’oba ​​osika ebbaati, kakasa nti enkokola zo ziri kumpi n’omubiri gwo era nga teziyaka. Kino kiyamba okuyingiza ebinywa ebituufu naddala ebya lats ne biceps.
• Entambula efugibwa: Tokozesa momentum okusitula obuzito. Eno nsobi ya bulijjo eyinza okuvaako ffoomu embi n’obuvune. Mu kifo ky’ekyo, situla obuzito mu ngeri efugibwa mpola, ng’essira olitadde ku kukonziba kw’ebinywa n’okusumulula.
• Obuzito obusaanidde: Tandika n’obuzito bw’osobola okukwata obulungi. Okugezaako okusitula ebizito ennyo amangu kiyinza okuvaako ffoomu embi n’okufuna obuvune. Nga bw’ozimba

Reverse Grip Bent ku Lunyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Reverse Grip Bent ku Lunyiriri?

Yee, abatandisi basobola okukola dduyiro wa Reverse Grip Bent over Row. Wabula kikulu okutandika n’obuzito obutono okusobola okufuna ffoomu entuufu n’okutangira obuvune. Era kirungi okuba n’omutendesi oba omuntu alina obumanyirivu okukulungamya mu dduyiro mu kusooka. Dduyiro ono mulungi nnyo mu kutunuulira ebinywa by’omugongo naddala latissimus dorsi ne rhomboids. Bulijjo jjukira okuyingiza omusingi gwo n’okukuuma omugongo omugolokofu mu dduyiro yenna.

Wagamba atya akawu emirundi Reverse Grip Bent ku Lunyiriri?

• Single-Arm Reverse Grip Row: Enkyusa eno essira erisinga kulissa ku mukono gumu omulundi gumu, eyamba okukola ku butakwatagana bwonna mu binywa wakati w’enjuyi zombi.
• Incline Bench Reverse Grip Row: Enkyukakyuka eno ekolebwa ku ntebe eserengese, eyinza okuyamba okwawula ebinywa mu mugongo ogwa waggulu.
• Smith Machine Reverse Grip Row: Enkyukakyuka eno ekozesa ekyuma kya Smith, ekisobola okuwa obutebenkevu n’okufuga okusinga obuzito obw’eddembe.
• Seated Cable Reverse Grip Row: Enkyusa eno ekozesa ekyuma kya cable, ekuwa okusika omuguwa okutambula buli kiseera mu ntambula yonna n’okuwulira okw’enjawulo okusinga obuzito obw’eddembe.

Waakulu obulimba ebyamarga Reverse Grip Bent ku Lunyiriri?

• Pull-ups era zijjuliza Reverse Grip Bent over Rows kuba zitunuulira omubiri ogwa waggulu naddala omugongo ne biceps, okutumbula amaanyi n’okugumiikiriza ebinywa bino nga bino nabyo bikozesebwa mu dduyiro w’okuvuba.
• Seated Cable Rows ye dduyiro omulala ow’okujjuliza, kuba etunuulira ebinywa by’omugongo ogwa wakati, eyamba okulongoosa enyimirira n’okutebenkera, ebikulu ennyo mu kukola obulungi Reverse Grip Bent over Rows.