Reverse Grip Biceps Curl
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Ukuxhumana kwe Reverse Grip Biceps Curl
The Reverse Grip Biceps Curl ndi masewera olimbitsa thupi amphamvu omwe samangoyang'ana ma biceps okha, komanso brachialis ndi brachioradialis, omwe amapereka kulimbitsa thupi kwathunthu kwa minofu yanu yakumtunda kwa mkono. Ndi yabwino kwa anthu amisinkhu yonse yolimbitsa thupi omwe akufuna kulimbitsa mkono wawo ndikuwongolera kugwira kwawo. Mwa kuphatikiza izi muzochita zanu, mutha kukulitsa matanthauzo a minofu, kukulitsa mphamvu yanu yokweza, ndikusintha mphamvu zakumtunda kwanu konse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Grip Biceps Curl
- Pamene mukuyang'ana mawondo anu pafupi ndi torso yanu, tembenuzani manja anu mpaka akuyang'ana kutsogolo. Ichi ndi gulu loyamba.
- Tsopano, mutagwira manja anu akumtunda osasunthika, tulutsani mpweya ndi kupindika zolemerazo mukugwira ma biceps anu. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa.
- Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
- Ndiye kupuma ndi pang'onopang'ono kuyamba kutsitsa ma dumbbells kubwerera ku malo oyambira.
Izinto zokwenza Reverse Grip Biceps Curl
- Khalani ndi Kaimidwe: Pewani kugwedezeka kapena kugwiritsa ntchito nsana wanu kukweza zolemera. Msana wanu ukhale wowongoka, mapazi motalikirana ndi mapewa, ndi mawondo opindika pang'ono. Kuyenda kuyenera kuchokera m'manja mwanu kokha.
- Kusuntha Koyendetsedwa: Kulakwitsa kofala ndikuthamangira kuyenda. Kuti mupindule kwambiri, kwezani zolemerazo mwadongosolo. Werengani mpaka atatu pamene mukukweza kulemera kwake, gwirani kwa sekondi imodzi, ndiyeno muwerenge katatu kachiwiri pamene mukutsitsanso.
- Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse. Yambani ndi manja anu motambasulira mbali zonse ndikupiringa zolemera mpaka mapewa anu. Kusagwiritsa ntchito kusuntha kokwanira kumatha kuchepetsa
Reverse Grip Biceps Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Reverse Grip Biceps Curl?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Grip Biceps Curl. Zochita izi ndi njira yabwino yolumikizira minofu ya brachialis yomwe ili pansi pa biceps brachii. Minofu iyi imapangitsa manja anu kuwoneka akulu, ndipo reverse grip bicep curl ndi njira yabwino yolozera minofu iyi. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka ndikuyang'ana kwambiri kukhala ndi mawonekedwe oyenera kuti asavulale. Zitha kukhala zothandizanso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa kuti atsimikizire kuti njira yoyenera ikugwiritsidwa ntchito.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Grip Biceps Curl?
- Zottman Curl: Mwakusiyana uku, mumayamba ndi kugwira mokhazikika pansi koma kupotoza manja anu kuti mugwire mobwereranso pamene mukupiringa, kuphatikiza ubwino wa ma curls okhazikika ndi obwerera.
- Cross Body Hammer Curl: Izi ndizofanana ndi Hammer Curl, koma m'malo mopindika mowongoka, mumapiringiza thupi lanu molunjika kumapewa, kumachita mbali zosiyanasiyana za biceps ndi manja.
- Concentration Curl: Kusiyanaku kumaphatikizapo kukhala pansi ndi chigongono chanu chili mkati mwa ntchafu yanu, yomwe imalekanitsa bicep poletsa chithandizo chilichonse kuchokera ku minofu ina.
- Incline Dumbbell Curl: Mwakusiyana uku, mumakhala pa benchi yokhotakhota ndikulola manja anu kugwa, zomwe zimawonjezera kusuntha ndikuyenda.
Izinto zokufunda ezishisa ezivumelekile Reverse Grip Biceps Curl?
- Kuwonjeza kwa Tricep Pamwamba: Zochitazi zimakwaniritsa Reverse Grip Biceps Curl pamene ikuyang'ana pa triceps, gulu lotsutsana la minofu ku biceps. Kuphunzitsa magulu otsutsana a minofu kumatha kukulitsa mphamvu ndi kukhazikika kwa mkono wonse, ndikuwongolera magwiridwe antchito a masewera olimbitsa thupi a biceps.
- Concentration Curls: Zochita izi zimakwaniritsa Reverse Grip Biceps Curl popatula minofu ya biceps brachii, kulimbikitsa kukula kwa minofu ndi mphamvu m'dera lomwelo koma ndi njira yosiyana, zomwe zimathandizira kulimbitsa thupi bwino kwa mkono.
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