Reverse Grip Skullcrusher
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Overview:
Reverse Grip Skullcrusher ke boikoetliso ba ho koetlisa matla boo haholo-holo bo lebisang li-triceps, ho ntlafatsa tlhaloso ea mesifa le ho ntlafatsa matla a holimo a 'mele. E loketse ba qalang le ba chesehelang boikoetliso ba 'mele ba tsoetseng pele ba batlang ho fetola mokhoa oa bona oa ho ikoetlisa le ho tsepamisa maikutlo mesifa ea bona ea matsoho. Batho ba ka 'na ba khetha boikoetliso bona bakeng sa katleho ea bona ea ho arola li-triceps, ho khothalletsa kholo ea mesifa, le ho ntlafatsa botle ba letsoho ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Otlolla matsoho a hau ka botlalo, u phahamisetse tšepe ka holim'a sefuba sa hau. Ena ke sebaka sa hau sa ho qala.
- Butle-butle koba litsoe tsa hau ho theola tšepe e lebileng phatleng ea hau, ho etsa bonnete ba hore matsoho a hao a ka holimo a eme.
- Hang ha barbell e se e batla e ama phatla ea hau, ema hanyane.
- Sutumelletsa barbell ho khutlela sebakeng sa ho qala ka ho holisa likhau tsa hau le ho otlolla li-triceps tsa hau. Pheta motsamao bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- **Motsamao o Laoloang**: Boikoetliso bona bo lokela ho etsoa ka metsamao e liehang, e laoloang. Qoba phoso e tloaelehileng ea ho sebelisa matla ho phahamisa boima. Sena ha se fokotse feela katleho ea boikoetliso, empa hape se eketsa kotsi ea kotsi.
- **Khetho e nepahetseng ea Boima**: Qala ka boima bo bobebe ho etsa bonnete ba hore u ka etsa boikoetliso ka mokhoa o nepahetseng. Ho leka ho phahamisa boima bo feteletseng ho ka lebisa sebopeho se sa lokelang le kotsi e ka 'nang ea e-ba teng. Butle-butle eketsa boima ba 'mele ha matla a hao a ntse a ntlafala.
- **Boemo ba Elbow**: Boloka litsoe tsa hau li le maemong a tšoanang nakong eohle ea boikoetliso. Phoso e tloaelehileng ke ho lumella litsoe ho tsoa kapa ho sisinyeha nakong ea ho phahamisa, e leng se ka behang khatello e sa hlokahaleng manonyeletsong a setsoe le mahetleng.
FAQ
Can beginners do the Reverse Grip Skullcrusher?
Ee, ba qalang ba ka etsa boikoetliso ba Reverse Grip Skullcrusher, empa ho bohlokoa ho qala ka boima bo bobebe le ho tsepamisa maikutlo ho sebopeho se nepahetseng ho thibela kotsi. Hape ho molemo ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a u tataise nakong ea boikoetliso qalong ho netefatsa hore u e etsa ka nepo. Joalo ka boikoetliso bofe kapa bofe bo bocha, haeba u utloa bohloko kapa u sa phutholoha, ho molemo hore u eme 'me u batle keletso ea litsebi.
What are common variations of the Reverse Grip Skullcrusher?
- The Dumbbell Reverse Grip Skullcrusher, moo ho e-na le barbell, li-dumbbells li sebelisetsoa ho eketsa mefuta e mengata ea ho sisinyeha le ho kopanya mesifa e tsitsitseng.
- The Cable Reverse Grip Skullcrusher, moo mochine oa cable o sebelisoang bakeng sa tsitsipano e sa khaotseng ho pholletsa le motsamao.
- EZ Bar Reverse Grip Skullcrusher, moo EZ curl bar e sebelisetsoang ho fana ka matsoho a matle le ho shebisa mesifa ho tsoa lehlakoreng le fapaneng.
- The Single-Arm Reverse Grip Skullcrusher, moo boikoetliso bo etsoang letsoho le le leng ka nako ho tsepamisa mohopolo ho leka-lekana ha mesifa le ho hokahanya.
What are good complementing exercises for the Reverse Grip Skullcrusher?
- Close-Grip Bench Presses e boetse e tlatsana le Reverse Grip Skullcrushers ka katleho, kaha ha e lebise feela li-triceps, empa hape e kopanya sefuba le mahetla, kahoo e fana ka boikoetliso bo eketsehileng ba 'mele o ka holimo.
- Overhead Tricep Extensions ke boikoetliso bo bong bo phethahetseng ba tlatsetso, kaha ba shebile hlooho e telele ea triceps e atisang ho hlokomolohuoa, e ka lebisang ntlafatsong e felletseng ea tricep ha e kopantsoe le Reverse Grip Skullcrushers.
Related keywords for Reverse Grip Skullcrusher:
- Reverse Grip Barbell Skullcrusher
- Boikoetliso ba Barbell ea Upper Arm
- Reverse Grip Trice Workout
- Boikoetliso ba Skullcrusher bakeng sa Matsoho a ka Holimo
- Barbell Reverse Grip Skullcrusher
- Tricep e Matlafatsa Boikoetliso
- Upper Arm Toning e nang le Skullcrusher
- Boikoetliso ba Barbell bakeng sa mesifa ea letsoho
- Reverse Grip Skullcrusher Technique
- Skullcrusher Workout bakeng sa Triceps.