Reverse grip Preacher Curl

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

Ukuxhumana kwe Reverse grip Preacher Curl

The Reverse Grip Preacher Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya brachialis, yomwe imathandizira kufotokozedwa bwino ndi manja amphamvu. Ndi yabwino kwa okonda zolimbitsa thupi amisinkhu yonse omwe akufuna kupititsa patsogolo mphamvu zawo zabicep ndikuwongolera minofu yam'mwamba. Wina angafune kuchita izi kuti adzipatula ndikutsutsa minofu ya manja awo mwanjira yapadera, kulimbikitsa kukula kwa minofu ndikuwonjezera mphamvu zakumtunda kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse grip Preacher Curl

• Tengani EZ curl bar kapena chowongoka manja anu akuyang'ana kwa inu (kugwiritsitsa kumbuyo), ndipo onetsetsani kuti manja anu ali motalikirana ndi mapewa.
• Pamene manja anu akumtunda ndi zigongono simunayime pa benchi, kwezani pang'onopang'ono kampando mpaka manja anu atakhazikika ndipo ma biceps akhazikika pamwamba.
• Gwirani malo ogwirizana kwa mphindi imodzi pamene mukufinya ma biceps anu.
• Pang'onopang'ono tsitsani mipiringidzoyo kuti mubwerere pamalo oyambira, kuwonetsetsa kuti mukutambasula manja anu ndikumva kutambasula kwa ma biceps anu.

Izinto zokwenza Reverse grip Preacher Curl

• Yesetsani Kuyenda: Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuchita masewera olimbitsa thupi mothamanga. Chinsinsi chothandizira kwambiri pazochitikazi ndikuwongolera kuyenda pokwera komanso potsika. Kuyenda pang'onopang'ono komanso kolamulirika kumeneku kudzaonetsetsa kuti minofu yanu ikugwedezeka kwa nthawi yaitali, zomwe zimapangitsa kuti mukhale ndi zotsatira zabwino.
• Kuyenda Kwathunthu: Ndikofunikira kugwiritsa ntchito kusuntha kokwanira panthawi yolimbitsa thupi. Yambani ndi manja anu otambasulidwa pansi ndikupiringa kulemera mpaka manja anu ali pafupi kukhala perpendicular pansi. Pewani kulakwitsa kosatambasula manja anu pansi kapena kusapiringa kulemera kwake, chifukwa izi zidzachepetsa

Reverse grip Preacher Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse grip Preacher Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Reverse Grip Preacher Curl. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Nthawi zonse timalimbikitsa kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira masewerowa kuti atsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, onjezerani pang'onopang'ono kulemera kwanu pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse grip Preacher Curl?

• The Hammer Preacher Curl: Kusiyanaku kumaphatikizapo kugwiritsa ntchito kusalowerera ndale (miyendo ikuyang'anizana) kuti igwire ma dumbbells, omwe amathandiza kuwongolera minofu ya brachialis ndi brachioradialis pamphumi.
• The One-Arm Preacher Curl: Kusiyanaku kumayang'ana pa mkono umodzi panthawi, zomwe zimapangitsa kuti pakhale kukhazikika kwambiri pa bicep iliyonse payekha.
• The Seated Preacher Curl: Kusiyanaku kumaphatikizapo kukhala pansi pamene mukuchita masewera olimbitsa thupi, zomwe zingathandize kuonetsetsa kuti bata ndi mawonekedwe abwino.
• The Cable Preacher Curl: M'malo mogwiritsa ntchito zolemetsa zaulere, kusinthaku kumagwiritsa ntchito makina a chingwe, zomwe zimapangitsa kuti pakhale kugwedezeka nthawi zonse.

Izinto zokufunda ezishisa ezivumelekile Reverse grip Preacher Curl?

• Close-Grip Bench Press: Zochita izi sizimangolimbitsa ma triceps anu, omwe amalimbitsa minofu panthawi ya Reverse Grip Preacher Curls, komanso amathandizira mphamvu yanu yonse yokankhira, ndikupangitsa kuti ikhale masewera olimbitsa thupi oyenera.
• Chin-ups: Zochitazi zimagwiritsa ntchito kugwiritsira ntchito, mofanana ndi Reverse Grip Preacher Curl, ndipo imayang'ana ma biceps ndi minofu yam'mbuyo, kupereka masewera olimbitsa thupi apamwamba komanso kupititsa patsogolo ubwino wa Preacher Curl.