Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba

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

Ukuxhumana kwe Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba

Reverse-grip Straight Back Seated High Row ndi masewera olimbitsa thupi omwe amayang'ana minofu yam'mbuyo, makamaka ma lats, ma rhomboids, ndi misampha. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kuwongolera mphamvu zawo zakumtunda ndi kaimidwe. Zochita izi ndizothandiza chifukwa zimatha kuthandizira kutanthauzira kwa minofu, kulimbitsa mphamvu yokoka, ndikuthandizira thanzi labwino la mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba

• Gwirani zogwirirazo ndikugwirizira mobwerera (mikhato ikukuyang'anani), onetsetsani kuti manja anu atambasulidwa ndipo mapewa anu ali omasuka.
• Kokani zogwirira ntchito kumimba mwanu, kusunga zigongono zanu pafupi ndi thupi lanu ndikumangirira mapewa anu kumapeto kwa kayendetsedwe kake.
• Gwirani kugunda kwa sekondi pachimake cha kayendetsedwe kake, kenako pang'onopang'ono mubwezere zogwirira ntchito pamalo oyamba, ndikukulitsanso manja anu.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba

• **Grip ndi Arm Position**: Gwirani chotchingacho ndikuchigwira mobwerera mobwerera (zikhato zakuyang'anani) ndikuwonetsetsa kuti manja anu ndi otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa. Pewani kuyika bala pafupi kwambiri kapena yotakata kwambiri chifukwa izi zitha kuyika mapewa anu ndi manja anu movutikira.
• **Kuyenda Koyendetsedwa**: Mukakokera chotchinga chaku thupi lanu, chitani mowongolera. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukoke mipiringidzo. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zimawonjezera chiopsezo chanu chovulala.
• ** Gwirizanitsani Minofu Yanu Yakumbuyo **: Onetsetsani kuti mukugwirizanitsa minofu yanu yam'mbuyo pamene mukukoka kapamwamba ku thupi lanu. Kulakwitsa kofala ndiko kukoka ndi mikono m'malo mwa kumbuyo. Kuti mupewe izi,

Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse-grip Straight Back Seated High Row, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimathandizanso kukhala ndi katswiri wolimbitsa thupi kapena wophunzitsa kuti awonetsetse kuti njira yoyenera ikugwiritsidwa ntchito. Ntchitoyi imayang'ana minofu kumbuyo, makamaka latissimus dorsi, rhomboids, ndi trapezius. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati pali ululu kapena kusamva bwino, ndikofunikira kusiya masewerawa ndikukambirana ndi akatswiri azachipatala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba?

• Reverse Grip Dumbbell Row, komwe mumagwiritsa ntchito ma dumbbell m'malo mwa makina a chingwe, mutha kuyimirira kapena kupindika.
• The Reverse Grip Smith Machine Row ndikusintha komwe mumagwiritsa ntchito Smith Machine kuti mupange mzerewo ndi nsonga yobwerera.
• The Reverse Grip Bent Over Row ndikusintha kolemetsa kwaulere komwe mumapindika m'chiuno ndikukokera chotchinga pachifuwa chanu ndikuchigwira mobwerera.
• Single Arm Reverse Grip Cable Row ndi masewera olimbitsa thupi omwe mumagwiritsa ntchito chogwirira chimodzi pamakina a chingwe, kukulolani kuti muyang'ane mbali imodzi ya thupi lanu nthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Reverse-grip Yowongoka Kumbuyo Yokhala Mzere Wapamwamba?

• Bent Over Rows: Ntchitoyi imayang'ananso minofu yam'mbuyo, makamaka ma rhomboids ndi misampha yapansi, kupereka bwino pamzere wapamwamba pamene ikugogomezera mbali yosiyana ya kumbuyo ndipo imaphatikizapo kukoka kopingasa, komwe kungathandize kupititsa patsogolo mphamvu zam'mbuyo. ndi kaimidwe.
• Mizere Yachingwe Chokhazikika: Zochita izi zimakwaniritsa Reverse-grip Straight Back Seated High Row pogwiritsa ntchito malo omwewo okhala pansi ndi kukoka, koma osalowerera ndale kapena mopitirira malire, zomwe zimapangitsa kuti pakhale chitukuko chokwanira chapakati ndi m'munsi mwa minofu ya m'mbuyo mwa kusinthasintha. kugwira ndi ngodya ya kukoka.