Revers gwira Biceps Curl

• Inhloko yeziNdawo: Mikombe.
• Idivayisi: Migergo
• Imimiselo eqhapho: Brachioradialis
• Amashwa eqhapho: Biceps Brachii, Brachialis

Ukuxhumana kwe Revers gwira Biceps Curl

The Reverse Grip Biceps Curl ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma biceps ndi mikono yakutsogolo, kukupatsirani kulimbitsa thupi kwathunthu kwa manja anu akumtunda. Ndizoyenera aliyense amene akufuna kukulitsa mphamvu za mkono wawo ndi kutanthauzira, kuyambira oyamba kumene mpaka okonda zolimbitsa thupi. Anthu amatha kusankha masewerawa chifukwa samangothandiza kupanga bicep mass, komanso amathandizira kulimbitsa mphamvu yogwira yomwe imakhala yopindulitsa pazochita za tsiku ndi tsiku ndi zina zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Revers gwira Biceps Curl

• Tsopano, mutagwira dzanja lanu lakumtunda, tulutsani mpweya ndi kupindika zolemerazo mukugwira ma biceps anu. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa.
• Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
• Ndiye kupuma ndi pang'onopang'ono kuyamba kutsitsa ma dumbbells kubwerera ku malo oyambira.
• Bweretsani kusuntha uku kwa kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Revers gwira Biceps Curl

• Khalani Oyenera: Sungani msana wanu mowongoka, chifuwa mmwamba, ndi mapewa kumbuyo nthawi yonse yochita masewera olimbitsa thupi. Pewani kuzungulira msana wanu kapena kukumbatira mapewa anu, chifukwa izi zingayambitse kuvulala. Komanso, onetsetsani kuti mapazi anu ali motalikirana ndi mapewa komanso motalikirana pansi kuti muzikhala bwino.
• Mayendedwe Oyendetsedwa: Mukakweza bar, onetsetsani kuti mwachita mowongolera. Pewani kugwedeza kapena kugwedeza barbell, chifukwa izi zingayambitse kupsinjika kwa minofu ndipo sizikulunjika bwino pa biceps. Kuyenda kuyenera kukhala pang'onopang'ono komanso kuyendetsedwa, kuyang'ana pa kugwedezeka kwa minofu ya bicep ndi kupumula.
• Zodzaza

Revers gwira Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Revers gwira Biceps Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Reverse Grip Biceps Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi ndi njira yabwino yolunjika pa biceps ndi minofu ya mkono. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuchita pang'onopang'ono, kuyang'ana pa mawonekedwe olondola, ndikuwonjezera kulemera pang'onopang'ono pamene mphamvu ikukula. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Revers gwira Biceps Curl?

• Seated Reverse Curl: Izi zimachitika atakhala pa benchi, zomwe zimathandiza kuti thupi likhale lokhazikika ndikupatula ma biceps ndi manja.
• EZ Bar Reverse Curl: Kusinthaku kumagwiritsa ntchito EZ bar, yomwe imayika kupsinjika pang'ono pamanja pomwe imayang'anabe ma biceps ndi manja.
• Cable Reverse Curl: Kugwiritsa ntchito makina a chingwe pakuchita masewera olimbitsa thupi kumapereka kukangana kosalekeza kwa minofu nthawi yonse yoyenda.
• Reverse Preacher Curl: Kusiyanaku kumachitika pa benchi yolalikira, yomwe imathandizira kudzipatula kwa biceps ndikuchepetsa kukhudzidwa kwa minofu ina.

Izinto zokufunda ezishisa ezivumelekile Revers gwira Biceps Curl?

• Ma Tricep Dips: Zochita izi zimayang'ana ma triceps, minofu kumbuyo kwa mkono wakumtunda, ndikuthandizira kulimbitsa mphamvu ya mkono ndi kamvekedwe ka minofu yomwe mumapeza kuchokera ku Reverse Grip Biceps Curls, kuteteza kusalingana kwa minofu.
• Ma Curls a Forearm: Zochita izi zimalimbitsa minofu yam'manja ndikuwongolera mphamvu yogwira, yomwe imathandizira Reverse Grip Biceps Curl pokulitsa kuthekera kosunga malo obwerera kumbuyo kwa nthawi yayitali, potero kumapangitsa kuti masewerawa azichita bwino.