Reverse Preacher Curl

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

Ukuxhumana kwe Reverse Preacher Curl

The Reverse Preacher Curl ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu ya brachialis ndi brachioradialis m'manja mwanu, zomwe zimathandizira kukulitsa mphamvu yanu yogwira komanso kukula kwa mkono. Kulimbitsa thupi kumeneku ndikwabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo zam'mwamba komanso kutanthauzira minyewa. Kuphatikizira masewerawa m'chizoloŵezi chanu kungakhale kopindulitsa chifukwa kumathandizira kukhazikika kwa mkono, kupititsa patsogolo masewera olimbitsa thupi, komanso kukhala ndi thupi lolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Preacher Curl

• Mikono yanu yakumtunda ndi pachifuwa zoyimilira pa benchi yolalikira, gwirani chotchingacho pamapewa. Awa adzakhala malo anu oyambira.
• Pamene mukupuma, tsitsani pang'onopang'ono kapamwamba mpaka dzanja lanu lakumtunda litalikitsidwe ndipo bicep yanu yatambasulidwa.
• Pamene mukutulutsa mpweya, gwiritsani ntchito biceps kuti mupirire kulemera kwanu mpaka pomwe mukuyamba. Sungani zigono zanu pafupi ndi thupi lanu nthawi zonse.
• Bwerezerani kubwereza kovomerezeka kwinaku mukusunga kupsinjika mu ma biceps anu nthawi zonse.

Izinto zokwenza Reverse Preacher Curl

• Mayendedwe Oyendetsedwa: Osagwiritsa ntchito liwiro kukweza zolemera. Ichi ndi cholakwika chofala chomwe sichimangochepetsa mphamvu ya masewera olimbitsa thupi komanso chingayambitse kuvulala. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, kuyang'ana kwambiri kugundana ndi kufalikira kwa minofu ya mkono.
• Kugwira Moyenera: Gwirani chitsulocho ndi chogwirizira (modutsa), manja anu ali motalikirana ndi mapewa. Onetsetsani kuti manja anu ali owongoka komanso osapindika chakumbuyo. Cholakwika chofala ndikugwiritsa ntchito chogwirizira chomwe chili chachikulu kwambiri kapena chopapatiza, chomwe chingayambitse kuvulala pamanja ndi mapewa.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi Reverse Preacher Curl, ndikofunikira kugwiritsa ntchito mayendedwe osiyanasiyana.

Reverse Preacher Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Preacher Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Preacher Curl, koma ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ntchitoyi imayang'ana minofu ya brachialis, yomwe ili pansi pa biceps. Ndikofunikiranso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani panjirayo kuti muwonetsetse 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 Preacher Curl?

• Reverse Grip EZ Bar Preacher Curl: Kusinthaku kumagwiritsa ntchito bala ya EZ m'malo mwa chotchinga chowongoka, chomwe chingachepetse kupsinjika pamikono ndi manja.
• Dumbbell Reverse Preacher Curl: Kusinthaku kumagwiritsa ntchito ma dumbbells m'malo mwa barbell, kukulolani kuti mugwiritse ntchito mkono uliwonse pawokha ndikuzindikira kusalinganiza kulikonse kwamphamvu.
• One-Arm Reverse Preacher Curl: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kuyang'ana pa kukula kwa minofu.
• Cable Reverse Preacher Curl: Kusiyanaku kumagwiritsa ntchito makina a chingwe, kumapereka kukangana kosalekeza panthawi yonse yoyendayenda komanso zomwe zingayambitse kukula kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Reverse Preacher Curl?

• Standing Barbell Curl: Zochita izi ndizothandiza kwambiri chifukwa zimaloza minofu ya biceps mofanana koma kuchokera kumbali ina. Poyima ndi kugwiritsa ntchito barbell, mumatha kugwirizanitsa minofu yanu yam'mbuyo ndi yam'mbuyo kuti ikhale yokhazikika, kulimbikitsa mphamvu zam'mwamba zonse.
• Concentration Curls: Izi zimayang'ana makamaka pa biceps brachii, kupititsa patsogolo nsonga ya minofu. Pothandizira Reverse Preacher Curl ndi Concentration Curls, mutha kuwonetsetsa kuti mkono ukukula bwino pamene amalekanitsa ma biceps bwino, kuwongolera mphamvu ndi kutanthauzira.