Barbell Reverse Preacher Curl
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Ukuxhumana kwe Barbell Reverse Preacher Curl
The Barbell Reverse Preacher Curl ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu ya brachialis, gawo la kumtunda kwa mkono, komanso imagwiranso manja ndi mapewa. Ndi chisankho chabwino kwa omanga thupi, othamanga, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za thupi komanso kutanthauzira kwamisinkhu. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa chifukwa sikungothandiza kulimbitsa minofu ndi mphamvu ya mkono, komanso kumapangitsa kuti dzanja likhale lolimba komanso limapangitsa kuti dzanja likhale lolimba.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Reverse Preacher Curl
- Khalani pansi pa benchi ndikugwira barbell ndi manja anu kuyang'ana pansi, kuonetsetsa kuti manja anu ali otambasula ndipo kumbuyo kwa manja anu akumtunda akupumira pa pad.
- Pang'onopang'ono pindani mabeluwo molunjika mapewa anu, ndikusunga zigongono zanu ndi manja anu akumtunda osasunthika ndikugwiritsa ntchito manja anu okha kuti mukweze kulemera kwake.
- Gwirani malo pamwamba kwa sekondi imodzi kuti muwonjezeke kwambiri pamabiceps anu.
- Pang'onopang'ono tsitsani barbell kuti mubwerere pomwe mukuyambira, ndikuwonetsetsa kuti mwatambasula manja anu ndikumva kutambasuka mu ma biceps anu. Bwerezani izi pa chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Barbell Reverse Preacher Curl
- Kugwira Moyenera: Gwirani barbell ndikugwira mobwerera, kutanthauza kuti manja anu ayenera kuyang'ana pansi. Manja anu ayenera kukhala motalikirana ndi mapewa. Kulakwitsa kofala ndikugwira mwamphamvu kwambiri barbell, zomwe zimatha kusokoneza manja anu. Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba mopambanitsa.
- Kuyenda Koyendetsedwa: Kwezani belu pang'onopang'ono ndikutsitsa pang'onopang'ono. Chinsinsi cha masewerawa ndikuwongolera, osati kuthamanga. Musalole kulemera kutsika mofulumira, chifukwa izi zikhoza kuvulaza minofu ndi mafupa anu. M'malo mwake, sungani mayendedwe anu kukhala osalala komanso owongolera.
- Pewani Kulemera Kwambiri: Kulakwitsa kofala ndiko
Barbell Reverse Preacher Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Reverse Preacher Curl?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Reverse Preacher Curl, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimatha kukhala zovuta kwambiri kuposa masewera ena a bicep chifukwa zimalimbana ndi minofu mwanjira ina. Nthawi zonse ndikwabwino kwa oyamba kumene kukhala ndi mphunzitsi kapena wodziwa kunyamula wodziwa bwino kuti awonetsetse kuti ntchitoyo ikuchitika moyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Reverse Preacher Curl?
- Cable Reverse Preacher Curl: Mtunduwu umagwiritsa ntchito makina opangira chingwe, omwe amapereka kusamvana kosalekeza panthawi yonse yoyenda, kukulitsa kukhudzidwa kwa minofu.
- Incline Bench Reverse Preacher Curl: Mwakusiyana uku, mumachita masewera olimbitsa thupi pa benchi yomwe imasintha kayendetsedwe ka kayendetsedwe kake, kulunjika minofu mosiyana.
- EZ Bar Reverse Preacher Curl: Kusinthaku kumaphatikizapo EZ bar, yomwe ili ndi mawonekedwe apadera omwe angachepetse kupsinjika pamikono ndi manja anu.
- Hammer Reverse Preacher Curl: Kusiyanasiyana kumeneku kumagwiritsa ntchito nyundo (manja ang'onoang'ono akuyang'anizana) zomwe zimayang'ana minofu ya brachialis ndi brachioradialis, minofu ya mkono.
Izinto zokufunda ezishisa ezivumelekile Barbell Reverse Preacher Curl?
- Concentration Curls: Izi zimatha kugwirizana ndi Barbell Reverse Preacher Curls chifukwa zimalekanitsa minofu ya bicep, kuthandizira kukulitsa minofu ndi mphamvu m'mikono, zomwe zingapangitse kuti ma curls azigwira bwino ntchito.
- Ma Tricep Dips: Ngakhale kuti makamaka amayang'ana ma triceps, Tricep Dips amagwiritsanso ntchito minofu yonse ya mkono ndi mapewa, kupereka masewera olimbitsa thupi omwe amakwaniritsa cholinga chenicheni cha Barbell Reverse Preacher Curls pa biceps ndi kutsogolo.
Amaxabiso angamahlekwane kanye Barbell Reverse Preacher Curl
- Kulimbitsa thupi kwa Barbell forearm
- Sinthani masewera olimbitsa thupi a mlaliki
- Barbell curl kwa manja
- Kulimbitsa mphamvu kwa manja
- Zochita zolimbitsa thupi zolimbitsa minofu yam'manja
- Njira ya Barbell reverse curl
- Momwe mungapangire ma curls osinthika
- Kuchita masewera olimbitsa thupi ndi barbell
- Zochita zolimbitsa msana
- Tsatanetsatane wa kalozera wa barbell reverse preacher curl.