Reverse Grip Curl

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

Ukuxhumana kwe Reverse Grip Curl

The Reverse Grip Curl ndi masewera olimbitsa thupi omwe amayang'ana makamaka minofu ya brachialis ndi brachioradialis, kuthandiza kuwonjezera mphamvu ndi kukula kwa mkono. Ndi masewera olimbitsa thupi abwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kulimbitsa thupi lawo ndikuwongolera kugwira. Pophatikiza masewera olimbitsa thupi muzochita zanu, mutha kusinthasintha masewera olimbitsa thupi a bicep, kulimbikitsa kukhazikika kwa minofu, komanso kusintha magwiridwe antchito amasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna kukoka kapena kukweza.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Grip Curl

• Mukayika zigono zanu pafupi ndi torso yanu, pindani pang'onopang'ono zolemerazo mukamagwira ma biceps anu, pitirizani kukweza zolemerazo mpaka mphuno zanu zitakhazikika ndipo ma dumbbells ali paphewa.
• Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
• Pang'onopang'ono yambani kubweretsanso ma dumbbells kumalo oyambira pamene mukupuma.
• Bwerezani ndondomekoyi kwa kuchuluka kovomerezeka kwa kubwereza.

Izinto zokwenza Reverse Grip Curl

• Malo a Elbow: Sungani zigono zanu pafupi ndi thupi lanu panthawi yonse yochita masewera olimbitsa thupi. Izi zidzakuthandizani kudzipatula ma biceps ndi manja anu ndikukulepheretsani kugwiritsa ntchito mapewa anu kapena kumbuyo kuti munyamule kulemera kwake, chomwe ndi cholakwika chofala.
• Mayendedwe Oyendetsedwa: Ndikofunikira kuchita masewera olimbitsa thupi mowongolera, mayendedwe osalala. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, chifukwa izi zingayambitse kuvulala ndipo sizingagwire ntchito bwino minofu yomwe mukufuna.
• Kulemera Koyenera: Gwiritsani ntchito kulemera komwe kumakulolani kuti mumalize masewerawa ndi mawonekedwe oyenera. Ngati mukuvutika kuti mukhalebe ndi mawonekedwe, kulemera kwake kumakhala kolemera kwambiri. Kugwiritsa ntchito cholemetsa cholemetsa ndi cholakwika chofala chomwe chingathe

Reverse Grip Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Grip Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Grip Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ntchitoyi imayang'ana minofu ya brachialis, yomwe ili pansi pa biceps. Ikhoza kukuthandizani kukula ndi mphamvu ya manja anu. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani m'njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Grip Curl?

• EZ Bar Reverse Grip Curl: M'malo mwa ma dumbbells, mtundu uwu umagwiritsa ntchito EZ curl bar kuti igwire bwino komanso kulunjika minofu yosiyanasiyana.
• Cable Machine Reverse Grip Curl: Kusinthaku kumagwiritsa ntchito makina a chingwe, kulola kuti pakhale kukana kokhazikika pamayendedwe onse.
• Resistance Band Reverse Grip Curl: Mtunduwu umagwiritsa ntchito gulu lotsutsa, ndikupangitsa kuti ikhale yosunthika komanso yosinthika yomwe ingasinthidwe kumagulu osiyanasiyana okana.
• Preacher Reverse Grip Curl: Izi zimaphatikizapo kugwiritsa ntchito benchi yolalikira kuti adzilekanitse ma biceps, kwinaku akupanga ma curl, omwe angathandize kuyang'ana kwambiri pakupumira kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Reverse Grip Curl?

• Tricep Dips: Pamene Reverse Grip Curls imayang'ana pa biceps, Tricep Dips imayang'ana gulu la minofu yosiyana, triceps, kulola mphamvu yoyenera ndi chitukuko m'manja mwapamwamba.
• Wrist Curls: Zochita izi zimayang'ana makamaka minofu yam'manja, yomwe imagwiritsidwa ntchito molumikizana mu Reverse Grip Curls, motero imakulitsa mphamvu yogwira komanso kupirira.