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Band reverse curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiNgoma
Imimiselo eqhaphoBrachioradialis
Amashwa eqhaphoBiceps Brachii, Brachialis
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Ukuxhumana kwe Band reverse curl

The Band Reverse Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri pamphumi ndi biceps, komanso imagwira minofu ya mapewa. Ndioyenera kwa oyamba kumene komanso okonda zolimbitsa thupi, imapereka njira yotetezeka komanso yothandiza yomangira minyewa ya minofu ndikuwonjezera mphamvu zogwira. Anthu angafune kuchita izi kuti athe kukweza luso lawo lonyamulira, kukulitsa kukongola kwa manja awo, komanso kupewa kusalinganika kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band reverse curl

  • Gwirani malekezero a gululo ndi manja anu kuyang'ana pansi, manja atatambasula bwino, ndipo manja atalikirana motalikirana ndi mapewa.
  • Pang'onopang'ono pindani manja anu mapewa anu, kusunga zigono zanu pafupi ndi thupi lanu ndikuwonetsetsa kuti manja anu akuyang'ana pansi panthawi yonseyi.
  • Imani pamwamba pa kusuntha, kusinthasintha manja anu ndi ma biceps.
  • Pang'onopang'ono tsitsani manja anu kumalo oyambira, ndikuwongolera gululo nthawi zonse. Bwerezani zolimbitsa thupi kuti muwerenge kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Band reverse curl

  • Malo Oyenera Pamanja ndi Pamanja: Gwirani bandiyo ndi manja anu kuyang'ana pansi (kugwiritsitsa pamanja). Uku ndiye kugwiritsitsa komwe kumapereka dzina lake. Manja anu ayenera kukhala motalikirana ndi mapewa. Sungani manja anu molunjika panthawi yonse yochita masewera olimbitsa thupi. Cholakwika chofala ndikulola manja kugwada chammbuyo pansi pa kukaniza, zomwe zingayambitse kupweteka kwa dzanja kapena kuvulala.
  • Sungani Mawonekedwe Abwino: Imirirani molunjika, sungani chifuwa chanu ndi mapewa anu kumbuyo. Pewani kutsamira mmbuyo kapena kugwiritsa ntchito thupi lanu kukweza gululo. Ndikofunikira kuwonetsetsa kuti kuyenda kumachokera m'manja osati m'thupi.
  • Kuyenda Koyendetsedwa: Chitani masewera olimbitsa thupi ndi kayendetsedwe koyendetsedwa. Pewani kugwedezeka kapena

Band reverse curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band reverse curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band reverse curl. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zimayang'ana kutsogolo ndi ma biceps. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti oyamba kumene ayambe ndi kukana kuwala kuti atsimikizire mawonekedwe abwino ndikupewa kuvulala. Ndibwinonso kukhala ndi munthu wodziwa bwino za masewerawa, monga mphunzitsi waumwini, kuti atsogolere njira ndi njira zolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band reverse curl?

  • "Hammer Band Curl": Izi ndizofanana ndi bicep band curl, koma manja anu akuyang'anizana, kutsanzira kayendedwe ka nyundo.
  • "Seated Band Curl": Kusiyanaku kumaphatikizapo kukhala pa benchi ndi gulu pansi pa mapazi anu, kupiringa bandelo kumtunda wanu.
  • "Single Arm Band Curl": Izi zimaphatikizapo kuyimirira pagulu ndi phazi limodzi ndikulipiringa ndi mkono umodzi, kukulolani kuti muyang'ane pa mkono uliwonse payekha.
  • "Band Preacher Curl": Kusinthaku kumaphatikizapo kugwiritsa ntchito benchi kapena mpira wokhazikika kuti muthandizire mkono wanu pamene mukupiringa bandelo molunjika paphewa lanu, kuyerekezera kachitidwe ka mlaliki kopiringa komwe kamachita ndi ma dumbbells.

Izinto zokufunda ezishisa ezivumelekile Band reverse curl?

  • Band Bicep Curls: Zochita izi zimagwiranso ntchito minofu ya bicep, monga Band Reverse Curls, koma ndi zikhatho zoyang'ana mmwamba, zimathandiza kuonjezera kayendetsedwe kake ndi kugwirizanitsa minofu, zomwe zimapangitsa kuti mkono ukhale wogwirizana.
  • Band Wrist Curls: Zochita izi zimakwaniritsa ma curls a Band Reverse Curls poyang'ana kwambiri minofu yapamphumi, yomwe imagwiranso ntchito m'mbuyo, motero imalimbitsa mphamvu yogwira komanso kupirira kwapamphumi.

Amaxabiso angamahlekwane kanye Band reverse curl

  • Kulimbitsa thupi kwa band forearm
  • Sinthani zolimbitsa thupi zopindika ndi gulu
  • Maphunziro a resistance band
  • Zochita zolimbitsa thupi zolimbitsa manja akutsogolo
  • Kulimbitsa msana ndi gulu
  • Resistance band reverse curl
  • Kulimbitsa thupi kwa mkono ndi gulu lolimbana
  • Kumanga minofu yam'manja ndi gulu
  • Elastic band zolimbitsa thupi zam'manja
  • Kulimbitsa thupi kwa ma curl band.