Wide Reverse Grip Bench Press
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Overview:
Wide Reverse Grip Bench Press ke boikoetliso ba ho haha matla boo haholo-holo bo lebisang sefuba, mahetleng le triceps, ha e ntse e sebetsa ka morao le mokokotlo. Ke boikoetliso bo loketseng batho ba batlang ho matlafatsa 'mele oa bona, ho ntlafatsa tlhaloso ea mesifa, le ho matlafatsa boikoetliso ka kakaretso. Mokhoa o ikhethileng oa ho ts'oaroa o sebelisitsoeng boikoetlisong bona o ka thusa ho eketsa ts'ebetso ea mesifa ea pectoral, ho ntlafatsa botsitso ba mahetla, le ho fokotsa kotsi ea kotsi ea mahetla, ho etsa hore e be tlatsetso e lakatsehang ho mofuta ofe kapa ofe oa boikoetliso.
Table of Contents
Instructions
Step-by-step guide:
- Phahamisa "barbell" butle-butle ho tloha rakeng, ho etsa bonnete ba hore matsoho a hau a phahamisitsoe ka holim'a sefuba sa hau, ena ke sebaka sa hau sa ho qala.
- Butle-butle theola tšepe e lebileng sefubeng sa hau, u behe litsoe tsa hau haufi le 'mele oa hau le ho etsa bonnete ba hore matsoho a hau a shebile fatše.
- Hang ha barbell e se e le ka holim'a sefuba sa hau, ema hanyane, ebe u sutumelletsa barbell sebakeng sa ho qala u sebelisa mesifa ea sefuba.
- Pheta mehato ena bakeng sa palo eo u e batlang ea li-reps, ho etsa bonnete ba hore u boloka taolo holim'a motsamao oa barbell le ho boloka mokokotlo oa hau o bataletse khahlanong le benche nakong eohle ea boikoetliso.
Exercise Tips:
- Ho tsamaisana le Elbow: Phoso e tloaelehileng eo batho ba bangata ba e etsang ke ho betsa likhahla tsa bona ka mahlakoreng. Sena se ka beha khatello e sa hlokahaleng mahetleng 'me sa baka kotsi. Ho e-na le hoo, boloka litsoe tsa hau li le haufi le 'mele oa hau. Ba lokela ho theha angle ea 45-degree le torso ea hau ha u theola bar.
- Controlled Movement: Qoba phoso ea ho theola bar kapele le ho e tlola sefubeng sa hau. Sena se ka ba kotsi hape se fokotsa katleho ea boikoetliso. Theola sekhahla ka mokhoa o liehang, o laolehileng sefubeng sa hau se ka tlase kapa mpeng e kaholimo. Emisa hakhutšoane, ebe u tobetsa bare hape, u boloke taolo nakong eohle ea motsamao. 4
FAQ
Can beginners do the Wide Reverse Grip Bench Press?
Ee, ba qalang ba ka etsa boikoetliso ba Wide Reverse Grip Bench Press. Leha ho le joalo, ke habohlokoa ho qala ka boima bo bobebe ho utloisisa foromo e nepahetseng le ho qoba likotsi. Ho boetse ho khothaletsoa ho ba le spotter kapa mokoetlisi ea teng, haholo-holo bakeng sa ba qalang, ho netefatsa hore boikoetliso bo etsoa ka nepo le ka polokeho. Joalo ka boikoetliso bofe kapa bofe bo bocha, ho bohlokoa ho eketsa boima butle butle ha matla le mahlale a ntse a ntlafala.
What are common variations of the Wide Reverse Grip Bench Press?
- The Incline Bench Press ke phapang e 'ngoe, moo benche e behoang ka lehlakoreng ho lebisa karolong e ka holimo ea sefuba le mahetleng.
- The Decline Bench Press e fetisetsa ho tsepamisa mohopolo karolong e ka tlaase ea sefuba, le benche e behiloeng ka lehlakoreng le tlaase.
- The Dumbbell Bench Press ke phapang e sebelisang li-dumbbell ho e-na le barbell, e lumellang hore ho be le mefuta e mengata ea ho sisinyeha le ho sisinyeha ha letsoho ka bomong.
- The Guillotine Bench Press ke phapang e sa tloaelehang moo barbell e theoleloang molaleng ho e-na le sefuba, e hatisa sefuba le mahetleng a ka holimo, a tšoanang le mochine oa khatiso o pharaletseng oa reverse grip.
What are good complementing exercises for the Wide Reverse Grip Bench Press?
- Close-Grip Bench Press: Boikoetliso bona bo totobatsa li-triceps, tseo le tsona li sebetsang nakong ea Wide Reverse Grip Bench Press, ka hona ho ntlafatsa matla a ho sutumetsa ka kakaretso le botsitso.
- Seated Cable Row: Boikoetliso bona bo lebisa mesifa e ka holimo le e bohareng ea morao, e fana ka ho hanyetsana le sefubeng sa Wide Reverse Grip Bench Press le ho khothalletsa matla a holimo a holimo.
Related keywords for Wide Reverse Grip Bench Press:
- Boikoetliso ba Sefubeng sa Barbell
- Wide Grip Bench Tobetsa
- Reverse Grip Bench Workout
- Boikoetliso ba ho Aha Sefuba
- Liphetoho tsa Barbell Bench Press
- Wide Reverse Grip Workout
- Koetliso ea Matla Bakeng sa Sefuba
- Koetliso ea Sefuba sa Barbell
- Boikoetliso ba Sefuba se Sephara
- Reverse Grip Sefuba Matlafatsa