Barbell Reverse Close-grip Bench Press

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Triceps Brachii
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Ukuxhumana kwe Barbell Reverse Close-grip Bench Press

The Barbell Reverse Close-grip Bench Press ndi masewera olimbitsa thupi omwe amayang'ana ma triceps, mapewa, ndi minyewa yakumtunda pachifuwa. Ndioyenera kwa anthu omwe ali pamlingo wapakatikati kapena wapamwamba, kutanthauza kukulitsa mphamvu zawo zam'mwamba komanso kutanthauzira kwaminofu. Zochita izi ndizofunikira chifukwa chakuchita bwino pakulekanitsa ma triceps, kukulitsa mphamvu yakumtunda kwa thupi lonse, ndikuwongolera magwiridwe antchito a atolankhani.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Reverse Close-grip Bench Press

• Kwezani barbell pachoyikapo kapena khalani ndi spotter kukuthandizani, ndikuyigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
• Pang'onopang'ono tsitsani barbell pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu kuti muwonetsetse kuti ma triceps anu akugwira ntchito.
• Pamene barbell ili pafupi inchi kuchokera pachifuwa chanu, yimani pang'ono.
• Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigongono zanu, ndikubwereza izi kuti mubwereze kuchuluka komwe mukufuna.

Izinto zokwenza Barbell Reverse Close-grip Bench Press

• Kuyimika Zigongono Moyenera: Pewani kutulutsa zigono zanu m'mbali chifukwa izi zitha kukuvutitsani mapewa anu. M'malo mwake, sungani zigono zanu pafupi ndi thupi lanu panthawi yonseyi. Izi sizimangoteteza mapewa anu komanso zimatsimikizira kuti triceps yanu ikugwira ntchito yambiri.
• Mayendedwe Oyendetsedwa: Osathamangira masewera olimbitsa thupi. Tsitsani barbell pang'onopang'ono komanso mowongolera mpaka pachifuwa chanu chakumunsi kapena kumtunda kwa abs. Izi zidzawonjezera nthawi yomwe ikugwedezeka kwa minofu yanu, zomwe zimabweretsa kukula kwa minofu ndi kupindula kwamphamvu.
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pamwamba pakuyenda mokwanira

Barbell Reverse Close-grip Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Reverse Close-grip Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Reverse Close-grip Bench Press. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimalimbikitsidwanso kukhala ndi zowonera, makamaka kwa oyamba kumene, kuonetsetsa chitetezo. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuphunzira mawonekedwe olondola ndikuwonjezera kulemera kwake pamene akupeza mphamvu ndi chidaliro. Kukambirana ndi katswiri wolimbitsa thupi kapena wophunzitsa kungathandizenso kuonetsetsa kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Reverse Close-grip Bench Press?

• Incline Reverse Close-grip Bench Press ndikusintha kwina komwe benchi imayikidwa kuti ikhale yolowera, ikuyang'ana kumtunda kwa chifuwa ndi kutsogolo kwa mapewa kwambiri.
• The Decline Reverse Close-grip Bench Press imachitidwa ndi benchi yotsika, ndikuyika kwambiri kumunsi kwa chifuwa.
• The Smith Machine Reverse Close-grip Bench Press ndi kusintha komwe kumachitika pamakina a Smith, omwe amapereka kukhazikika komanso kukulolani kuti muzingoyang'ana pa kayendetsedwe ka manja anu.
• Cable Reverse Close-grip Bench Press ndikusintha komwe mumagwiritsa ntchito makina a chingwe m'malo mwa barbell, zomwe zimapangitsa kuti pakhale kusamvana nthawi zonse.

Izinto zokufunda ezishisa ezivumelekile Barbell Reverse Close-grip Bench Press?

• Mapush-ups amatha kugwirizana ndi Barbell Reverse Close-grip Bench Press pamene akugwira ntchito mofanana ndi magulu a minofu, kuphatikizapo chifuwa, mapewa, ndi triceps, potero kumapangitsa kuti thupi likhale lolimba.
• Ma Crushers a Chigaza amatha kupititsa patsogolo ubwino wa Barbell Reverse Close-grip Bench Press poyang'ana makamaka ma triceps, omwe amathandiza kupititsa patsogolo mphamvu ndi kamvekedwe ka manja apamwamba.