Enderera Reverse Grip Push-Up
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Overview:
Iyo Incline Reverse Grip Push-Up inonetsa yekumusoro muviri kurovedza muviri iyo inonyanya kunanga chipfuva, triceps, uye mapfudzi, uku uchibatawo musimboti. Iko kurovedzeka kwakanakira kune vepakati kune vepamusoro kusimba vanofarira vari kutsvaga mutsauko mune yavo yekusundira-up routine kuti vawedzere epamusoro simba remuviri uye kutsungirira. Kubatanidza chiitiko ichi mukurovedza muviri kwako kunogona kuwedzera tsananguro yemhasuru, kuvandudza chimiro, uye kuwedzera simba rose remuviri.
Table of Contents
Instructions
Step-by-step guide:
- Simudza makumbo ako akananga pamberi pako, uchiona kuti muviri wako uri pakona diki tsoka dzako dzakasimwa pasi.
- Dzikisa muviri wako wakananga kubhenji nekukotamisa magokora ako, uchichengeta muviri wako wakatwasuka uye musimboti wako wakabatanidzwa.
- Sundidzira muviri wako kumusoro kunzvimbo yekutanga uchishandisa mhasuru dzako dzechipfuva uye triceps, uchichengetedza reverse grip.
- Dzokorora chiitwa chenhamba yako yaunoda yekudzokorora, kuve nechokwadi kuti unochengetedza fomu rakakodzera mukati mese.
Exercise Tips:
- Chengetedza Kurongeka Kwemuviri: Muviri wako unofanirwa kuumba mutsara wakatwasuka kubva kumusoro wako kusvika kune zvitsitsinho zvako. Dzivisa kuregeredza chiuno chako kana kusimudza matako ako, sezvo izvi zviri zvikanganiso zvakajairika zvinogona kutungamirira kumusana. Batanidza tsandanyama dzako dzepakati panguva yese yekuita kuti ubatsire kuchengetedza kurongeka uku.
- Controlled Movement: Dzivisa kumhanya-mhanya mafambiro. Dzikisa muviri wako zvishoma nezvishoma uye zvakadzora kusvika chipfuva chako chasvika pakubata bhenji, wobva wasundidzira muviri wako kumusoro kunzvimbo yekutanga. Kukurumidza, kufamba kwejerky kunogona kukonzera kukuvara uye kusashanda nemazvo mamhasuru.
- Shandisa Yakakodzera Kuwedzera: Kureba kwebhenji kana chikuva chauri kushandisa kune incline reverse.
FAQ
Can beginners do the Enderera Reverse Grip Push-Up?
Ehe, vanotanga vanogona kuita iyo Incline Reverse Grip Push-Up kurovedza muviri, asi vanofanirwa kungwarira uye kuona kuti vari kushandisa fomu chairo kudzivirira kukuvara. Ichi chiitwa chinogona kunetsa kune vanotanga nekuti chinoda huwandu hwakanaka hwesimba repamusoro remuviri. Nekudaro, iyo yakarerekera chinzvimbo inogona kuita kuti iite nyore kana ichienzaniswa neyakajairika push-up. Zvinokurudzirwa kutanga nekurerekera kwepamusoro uye zvishoma nezvishoma kuderera sezvo simba rinowedzera. Kana vanotanga vakazviona zvakanyanya kuoma, vanofanirwa kutanga nemamwe maekisesaizi ekutanga kuvaka simba ravo vasati vaedza iyi.
What are common variations of the Enderera Reverse Grip Push-Up?
- The Flat Reverse Grip Push-Up: Mukusiyana uku, kurovedza kunoitwa panzvimbo yakati sandara, zvichiita kuti zvive nyore uye kubatsira kunongedza chipfuva uye triceps tsandanyama.
- Iyo Wide Grip Reverse Push-Up: Kusiyanisa uku kunosanganisira kuisa maoko ako akafara kupfuura upamhi hwemapfudzi akaparadzana, izvo zvinonangana nekunze mhasuru dzechipfuva.
- The Close Grip Reverse Push-Up: Pano, maoko akaiswa pedyo kupfuura upamhi hwemafudzi akaparadzana, achitarisa zvakanyanya pa triceps uye mukati mechipfuva tsandanyama.
- Tsoka dzakasimudzwa Reverse Grip Push-Up: Mukuchinja uku kwakaoma, tsoka dzako dzakasimudzwa pabhenji kana nhanho, zvichiwedzera kuoma uye kunanga chipfuva chepamusoro uye deltoids zvakanyanya.
What are good complementing exercises for the Enderera Reverse Grip Push-Up?
- Decline Push-Ups: Nekushandura kona yepush-ups, chiitiko ichi chinotarisawo chifuva chepamusoro nemapfudzi asi chinoisa kusimbisa zvakanyanya pachipfuva chezasi, zvichipa chiyero kune chepamusoro chechipfuva chekutarisa kwe incline reverse grip push-up.
- Tricep Dips: Kunyange zvazvo incline reverse grip push-up inoshandawo triceps, tricep dips inoparadzanisa boka iri remhasuru zvakanyanya, kuve nechokwadi kuti triceps haina kuregererwa mubasa rako rekushanda.
Related keywords for Enderera Reverse Grip Push-Up:
- Enderera Reverse Grip Push-Up Workout
- Bodyweight chest exercise
- Reverse grip push-up on incline
- Bodyweight fitness yechipfuva
- Enzanisa push-up kusiyana
- Reverse grip chest Workout
- Bodyweight incline push-up
- Zviitwa zvekusimbisa chipfuva
- Enderera Reverse Grip Push-Up nzira
- Kushanda kwechipfuva kumba