Reverse Grip Bent pamwamba pa Row

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Ukuxhumana kwe Reverse Grip Bent pamwamba pa Row

The Reverse Grip Bent over Row ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo, ma biceps, ndi mapewa, zomwe zimapereka kukula kwa minofu komanso kaimidwe kabwino. Ndi yabwino kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa malinga ndi milingo yolimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu zam'mwamba, kulimbitsa minofu, ndi kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Grip Bent pamwamba pa Row

• Gwirani kansalu kolowera chakumbuyo, manja motalikirana m'lifupi m'mapewa ndi zikhato zikuyang'ana kwa inu.
• Gwirani msana wanu molunjika ndikukokerani chotchinga m'chifuwa chanu, kuwonetsetsa kuti zigono zanu zizikhala pafupi ndi thupi lanu ndipo mapewa anu amalumikizana.
• Gwirani malowa kwa kamphindi, kenaka tsitsani pang'onopang'ono barbell kubwerera kumalo oyambira.
• Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Reverse Grip Bent pamwamba pa Row

• Grip ndi Elbow Position: Kuti mugwire kumbuyo, manja anu ayang'ane mmwamba, kutali ndi thupi lanu. Mukakoka barbell, onetsetsani kuti zigongono zanu zili pafupi ndi thupi lanu osati kutuluka. Izi zimathandiza kugwirizanitsa minofu yolondola, makamaka lats ndi biceps.
• Mayendedwe Oyendetsedwa: Osagwiritsa ntchito mphamvu kuti akweze kulemera kwake. Ichi ndi cholakwika chofala chomwe chingayambitse mawonekedwe olakwika ndi kuvulala. M'malo mwake, kwezani kulemera kwake pang'onopang'ono, molamulirika, kuyang'ana pa kugunda kwa minofu ndi kumasula.
• Kulemera Koyenera: Yambani ndi kulemera komwe mungathe kunyamula bwino. Kuyesera kukweza zolemetsa mofulumira kwambiri kungayambitse mawonekedwe osauka ndi kuvulala komwe kungatheke. Pamene mukumanga

Reverse Grip Bent pamwamba pa Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Grip Bent pamwamba pa Row?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Reverse Grip Bent pa Row. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mukonze mawonekedwewo ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani poyambira. Zochita izi ndizabwino kulunjika minofu yakumbuyo kwanu, makamaka latissimus dorsi ndi rhomboids. Nthawi zonse kumbukirani kugwirizanitsa pakati panu ndikukhalabe mmbuyo molunjika panthawi yonse yochita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Grip Bent pamwamba pa Row?

• Single-Arm Reverse Grip Row: Mtunduwu umayang'ana pa mkono umodzi pa nthawi, kuthandiza kuthana ndi kusalinganika kulikonse kwa minofu pakati pa mbali ziwirizo.
• Incline Bench Reverse Grip Row: Kusiyanaku kumachitika pa benchi yolowera, yomwe ingathandize kudzipatula kumtunda kumbuyo.
• Smith Machine Reverse Grip Row: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso kulamulira kuposa kulemera kwaulere.
• Seated Cable Reverse Grip Row: Mtunduwu umagwiritsa ntchito makina opangira chingwe, womwe umapereka kugwedezeka nthawi zonse komanso kumva kosiyana ndi masikelo aulere.

Izinto zokufunda ezishisa ezivumelekile Reverse Grip Bent pamwamba pa Row?

• Zokoka zimathandiziranso Reverse Grip Bent over Rows pamene imayang'ana kumtunda kwa thupi, makamaka kumbuyo ndi biceps, kumawonjezera mphamvu ndi kupirira kwa minofuyi yomwe imagwiritsidwanso ntchito poyendetsa.
• Seated Cable Rows ndi masewera enanso othandizira, chifukwa amaloza minofu yapakati yakumbuyo, zomwe zimathandiza kukonza kaimidwe ndi bata, zomwe ndizofunikira kwambiri pochita Reverse Grip Bent pa Mizere bwino.