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Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMexau Karala
Imimiselo eqhaphoBrachioradialis
Amashwa eqhaphoBiceps Brachii, Brachialis
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Ukuxhumana kwe Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa

The Barbell Incline Reverse Grip Spider Curl yokhala ndi Chest Support ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, kulimbikitsa kukula kwa minofu ndi kulimbikitsa kumtunda kwa thupi. Ndi yabwino kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kuwonjezera mphamvu zawo zamanja ndi matanthauzo awo. Thandizo la pachifuwa limapereka kukhazikika komanso kulola kuyang'ana bwino kwa bicep contraction, zomwe zimapangitsa kuti ntchitoyi ikhale yabwino kwa iwo omwe akufuna kuchita masewera olimbitsa thupi a bicep.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa

  • Gona pansi pa benchi, kuonetsetsa kuti chifuwa chanu chikupuma bwino pamwamba pa benchi ndipo mapazi anu ali pansi.
  • Gwirani pansi ndikugwira barbell ndikugwira mobwerera, kutanthauza kuti manja anu ayenera kuyang'ana kwa inu.
  • Kwezerani zitsulozo m'mwamba molunjika pachifuwa chanu, ndikusunga zigongono zanu ndikungogwiritsa ntchito ma biceps anu kuti mukweze kulemera kwake.
  • Tsitsani barbell mmbuyo mowongolera mpaka pomwe mukuyambira, kuwonetsetsa kuti mwatambasula manja anu mokwanira, kenako bwerezani zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa

  • Kugwira: Gwirani chotchingacho ndikuchigwira mobwerera, manja akuyang'ana kwa inu. Kugwira kuyenera kukhala kokulirapo pang'ono kuposa m'lifupi mwamapewa. Pewani kugwira mwamphamvu kwambiri barbell chifukwa zimatha kusokoneza dzanja.
  • Mayendedwe Oyendetsedwa: Mukakweza chotchinga, gwiritsani ntchito ma biceps anu kupiringa mapewa anu. Sungani zigono zanu pafupi ndi thupi lanu panthawi yonseyi. Pewani kugwedezeka kapena kugwiritsa ntchito msana wanu kuti mukweze kulemera kwake, chifukwa izi zingayambitse kuvulala ndipo sizingalowetse bwino ma biceps anu.
  • Wosakwiya komanso Wokhazikika: Tsitsani chotchinga mmbuyo pang'onopang'ono komanso mowongolera. Izi zidzaonetsetsa kuti minofu yanu ikugwedezeka kwa nthawi yaitali, zomwe zimapangitsa kuti minofu ikhale yogwira mtima kwambiri

Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Incline Reverse Grip Spider ndi Chest Support. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ntchitoyi imayang'ana kwambiri ma biceps ndipo imatha kukhala yovuta kwa oyamba kumene chifukwa chofuna kuwongolera bwino komanso kukhazikika. Ndibwino kukhala ndi mphunzitsi kapena munthu wodziwa kupita kumalo ochitira masewera olimbitsa thupi kuti aziyang'anira kapena kuwongolera njira ndi njira yoyenera kupewa kuvulala komwe kungachitike.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa?

  • The Barbell Incline Hammer Grip Spider Curl yokhala ndi Chest Support ndi kusiyana kwina, kuyang'ana pa minofu ya brachialis ndi brachioradialis pogwiritsa ntchito nyundo.
  • The Cable Incline Reverse Grip Spider Curl yokhala ndi Chifuwa Chothandizira ndikusintha komwe kumagwiritsa ntchito makina a chingwe, kumapereka kupsinjika kosalekeza panthawi yonse yolimbitsa thupi.
  • Yesani Resistance Band Incline Reverse Grip Spider Curl yokhala ndi Chest Support, pomwe gulu lotsutsa limagwiritsidwa ntchito m'malo mwa barbell, lomwe limapereka kukana kosinthika.
  • The EZ-Bar Incline Reverse Grip Spider Curl yokhala ndi Chest Support ndikusintha pogwiritsa ntchito EZ-bar, yomwe ingakhale yosavuta pamanja ndi manja.

Izinto zokufunda ezishisa ezivumelekile Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa?

  • Hammer Curls: Hammer curls imayang'ana pa biceps brachii ndi brachialis, minofu yakumtunda kwa mkono. Izi zimakwaniritsa Barbell Incline Reverse Grip Spider Curl yokhala ndi Chithandizo Chachifuwa pogwira minofu yoyandikana, zomwe zimapangitsa kuti mkono ukhale wokwanira.
  • Tricep Dips: Pamene Barbell Incline Reverse Grip Spider Curl yokhala ndi Chest Support imayang'ana kwambiri ma biceps, Tricep Dips imayang'ana gulu la minofu yotsutsana, triceps. Izi zimatsimikizira chitukuko choyenera cha mkono wapamwamba ndipo chingathandize kupewa kusamvana kwa minofu komwe kungayambitse kuvulala.

Amaxabiso angamahlekwane kanye Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa

  • Reverse Grip Barbell Curl
  • Spider Curl yokhala ndi Chithandizo Chachifuwa
  • Kuchita Zolimbitsa Thupi za Barbell Forearm
  • Chest Supported Spider Curl
  • Reverse Grip Incline Curl
  • Barbell Forearm Workout
  • Spider Curl Forearm Mphamvu
  • Kuchita Zolimbitsa Thupi za Reverse Grip Barbell
  • Chest Support Barbell Curl
  • Reverse Grip Spider Curl Exercise