Barbell Reverse-Grip Floor 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-Grip Floor Press

The Barbell Reverse-Grip Floor Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana pachifuwa, triceps, ndi mapewa, komanso kuchitapo kanthu pachimake. Ndi masewera olimbitsa thupi abwino kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu za thupi komanso matanthauzo a minofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kukulitsa luso lanu lokankha, kulimbitsa minofu, komanso kukupatsirani vuto lapadera pakuchita masewera olimbitsa thupi pachifuwa ndi mkono.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Reverse-Grip Floor Press

• Onetsetsani kuti manja anu ali motalikirana motalikirana ndi mapewa ndipo zigono zanu zatsekeredwa pafupi ndi thupi lanu kuti zigwirizane ndi triceps ndi minofu ya pachifuwa.
• Pang'onopang'ono kukankhira barbell m'mwamba, kukulitsa manja anu mokwanira koma osatseka zigongono zanu.
• Gwirani malowo kwa kamphindi, kenako pang'onopang'ono tsitsani barbell mpaka pachifuwa chanu, kuwonetsetsa kuti zigono zanu zikhale pafupi ndi thupi lanu.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, kusunga mayendedwe oyendetsedwa ndi okhazikika panthawi yonse yolimbitsa thupi.

Izinto zokwenza Barbell Reverse-Grip Floor Press

• Kuyika Moyenera: Onetsetsani kuti mwagona chagada chagada pansi ndi mawondo anu akuwerama ndi mapazi pansi. Manja anu akumtunda ayenera kukhala perpendicular kwa thupi lanu ndi manja anu perpendicular pansi. Udindowu umathandiza kupewa zovuta zosafunikira pamapewa anu.
• Mayendedwe Oyendetsedwa: Chinsinsi cha ntchitoyi ndikuwongolera kuyenda. Pewani chiyeso chotsitsa barbell mwachangu pachifuwa chanu. M'malo mwake, tsitsani pang'onopang'ono ndikukankhira m'mwamba ndi mphamvu. Izi sizimangothandiza kupewa kuvulala komanso zimakulitsa mphamvu ya masewera olimbitsa thupi.
• Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha kokwanira panthawiyi. Tsitsani barbell mpaka manja anu akumtunda

Barbell Reverse-Grip Floor Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Reverse-Grip Floor Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Reverse-Grip Floor Press, koma ayenera kuyamba ndi zolemera zopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe oyenera komanso kupewa kuvulala. Ndikofunikiranso kukhala ndi mphunzitsi kapena wodziwa bwino kuti awatsogolere panjira. Ntchitoyi imayang'ana pachifuwa, mikono, ndi mapewa, ndipo ndikofunikira kuti mutenthetse bwino musanayambe.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Reverse-Grip Floor Press?

• Incline Reverse-Grip Floor Press: Kusinthaku kumachitika pa benchi yokhotakhota, kulunjika pachifuwa chapamwamba ndi ma deltoids kuposa momwe zimakhalira.
• Close-Grip Floor Press: Kusiyanasiyana kumeneku kumachitidwa ndikugwira kwambiri pa barbell, kuyika kwambiri pa triceps ndi minofu yamkati ya chifuwa.
• Smith Machine Reverse-Grip Floor Press: Kusinthaku kumachitika pogwiritsa ntchito makina a Smith, kupereka kukhazikika komanso kukulolani kuti muyang'ane pa kayendetsedwe kake.
• Single Arm Reverse-Grip Floor Press: Kusinthaku kumachitika ndi dumbbell imodzi, kutsutsa kukhazikika kwanu ndikukulolani kuyang'ana mbali imodzi panthawi.

Izinto zokufunda ezishisa ezivumelekile Barbell Reverse-Grip Floor Press?

• Close-Grip Bench Press: Ichi ndi ntchito ina yowonjezera monga momwe zimangokhalira kulimbitsa ma triceps - gulu la minofu lomwe limakhudzidwa kwambiri ndi reverse-grip press - komanso limatsindika minofu yapamwamba ya pectoral, kupititsa patsogolo mphamvu ya chifuwa chachikulu ndi kutanthauzira.
• Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amathandizira Reverse-Grip Floor Press pogwiritsa ntchito magulu a minofu omwewo (chifuwa, triceps, ndi mapewa) koma mumayendedwe osiyanasiyana, kulimbikitsa mphamvu zogwira ntchito ndi kupirira kwa minofu.