Press Reverse-grip Press

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

Ukuxhumana kwe Press Reverse-grip Press

The Incline Reverse-grip Press ndi ntchito yolimbitsa thupi yomwe imayang'ana pachifuwa chapamwamba ndi mapewa, komanso kuchita ma triceps. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba ndikuwongolera matanthauzidwe a minofu. Anthu angasankhe kuchita masewera olimbitsa thupiwa kuti asinthe machitidwe awo pachifuwa, kulimbikitsa kukhazikika kwa minofu, komanso kulimbitsa thupi lawo lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Press Reverse-grip Press

• Khalani pa benchi ndi dumbbell m'dzanja lililonse, manja akuyang'ana kwa inu, ndipo kanikizani msana wanu mwamphamvu pa benchi.
• Yambani masewerawa pokankhira ma dumbbells m'mwamba ndi kutali ndi chifuwa chanu mpaka manja anu atatambasula, ndikumangirira kumbuyo nthawi yonseyi.
• Pang'onopang'ono tsitsani ma dumbbell pamalo oyambira, kuwonetsetsa kuti zigono zanu zili pafupi ndi thupi lanu ndipo sizimatuluka m'mbali.
• Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mumagwira mobwerera m'mbuyo ndikuyenda mowongolera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Press Reverse-grip Press

• Khazikitsani Kupendekera Molondola: Kupendekera kuyenera kukhazikitsidwa pakona pakati pa 30 mpaka 45 madigiri. Cholakwika chofala ndikuyika benchi motsetsereka kwambiri komwe kumapangitsa kupsinjika kwambiri pamapewa komanso kuchepera pachifuwa.
• Yesetsani Kuyenda Kwanu: Onetsetsani kuti mayendedwe anu akuwongolera komanso osasunthika. Tsitsani belu pachifuwa chanu pang'onopang'ono ndikuchikanikiza osatseka zigongono zanu. Kuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu kumachepetsa mphamvu zake ndikuwonjezera chiopsezo cha kuvulala.
• Sungani Mapazi Anu Molimba Pansi: Mapazi anu ayenera kukhala pansi kuti mukhale okhazikika panthawi yonseyi. Pewani kukweza mapazi anu kapena kuwasuntha mozungulira

Press Reverse-grip Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Press Reverse-grip Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Incline Reverse-grip Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera ndi kuyang'anira zochitikazo. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Press Reverse-grip Press?

• The Decline Reverse-Grip Press: Mtunduwu umapangidwa pa benchi yotsika, yomwe imayang'ana minofu ya m'munsi pachifuwa mogwira mtima.
• The Dumbbell Reverse-Grip Press: M'malo mogwiritsa ntchito barbell, kusiyana kumeneku kumagwiritsa ntchito ma dumbbells, omwe angathandize kusintha kusalinganika kwa minofu ndikuwonjezera kuyenda.
• The Smith Machine Reverse-Grip Press: Kusiyanasiyana kumeneku kumachitika pa makina a Smith, kupereka kukhazikika komanso kukulolani kuti muyang'ane kwambiri pa minofu ya pachifuwa.
• The Standing Reverse-Grip Press: Kusinthaku kumachitika poyimirira, pogwiritsa ntchito makina a chingwe kapena magulu otsutsa, omwe amathanso kugwirizanitsa minofu yanu yapakati ndi yapansi.

Izinto zokufunda ezishisa ezivumelekile Press Reverse-grip Press?

• Zochita zolimbitsa thupi za Dumbbell Fly zimaphatikizanso ndi Incline Reverse-grip Press pamene imalekanitsa minofu ya pachifuwa, makamaka pectoralis yaikulu, ndipo imathandizira kulimbitsa mphamvu ndi kusinthasintha kwa chifuwa chanu, kupititsa patsogolo mphamvu yanu yonse yolimbitsa thupi.
• Zochita zolimbitsa thupi za Tricep Dips ndi zolimbitsa thupi zina zabwino kwambiri zolimbitsa thupi ku Incline Reverse-grip Press. Imalimbana kwambiri ndi ma triceps, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito posindikiza, potero kumawonjezera mphamvu zanu zonse ndi kukhazikika kwa masewera olimbitsa thupi.