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Barbell Standing Reverse Grip Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMexau Karala
Imimiselo eqhaphoBrachioradialis
Amashwa eqhaphoBiceps Brachii, Brachialis
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Ukuxhumana kwe Barbell Standing Reverse Grip Curl

The Barbell Standing Reverse Grip Curl ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu ya brachialis ndi brachioradialis m'mikono, kupititsa patsogolo mphamvu ndi kukula kwa mkono wonse. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kukulitsa minofu ya mkono wawo ndikuwonjezera mphamvu zogwira. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere kukweza kwawo, kupititsa patsogolo kupirira kwa minofu, ndikupeza manja omveka bwino komanso omveka bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Standing Reverse Grip Curl

  • Sungani zigono zanu pafupi ndi thupi lanu, ndipo onetsetsani kuti manja anu akumtunda akhazikika nthawi yonse yochita masewera olimbitsa thupi.
  • Pang'onopang'ono mapindikidwe a barbell m'mwamba pamene mukugwira ma biceps anu, pitirizani kukweza mpaka ma biceps anu atakhazikika ndipo barbell ili paphewa.
  • Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
  • Pang'onopang'ono kuchepetsa barbell kubwerera ku malo oyambirira, kusunga ulamuliro pa kayendedwe, ndi kubwereza masewero olimbitsa anafuna kubwerezabwereza.

Izinto zokwenza Barbell Standing Reverse Grip Curl

  • **Khalani ndi Maonekedwe Oyenera**: Imirirani mowongoka ndi mapazi anu motalikirana m'mapewa. Pewani kutsamira chammbuyo kapena kutsogolo chifukwa izi zimatha kusokoneza msana wanu ndikuchepetsa mphamvu ya masewerawo. Miyendo yanu iyenera kukhala pafupi ndi torso yanu nthawi zonse.
  • **Mayendedwe Olamuliridwa**: Pewani kugwedeza belu kapena kugwiritsa ntchito mphamvu kuti mukweze. M'malo mwake, gwiritsani ntchito kuyenda pang'onopang'ono komanso koyendetsedwa kuti mukweze ndikutsitsa barbell. Izi zidzaonetsetsa kuti minofu yanu ikugwira ntchitoyo osati kuthamanga.
  • **Njira Yopumira**: Pumirani mkati pamene mukutsitsa belu ndikupumira kunja pamene mukulipiringiza mmwamba. Kupuma koyenera kumathandizira kuti magazi azithamanga komanso kumakupatsani mwayi

Barbell Standing Reverse Grip Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Standing Reverse Grip Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Standing Reverse Grip Curl. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kukhala ndi munthu wodziwa zokweza zitsulo, monga mphunzitsi waumwini, kukutsogolerani poyamba. Pamene mukukhala omasuka ndi kayendetsedwe kake komanso mphamvu zanu zikuyenda bwino, mukhoza kuwonjezera kulemera kwake pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Standing Reverse Grip Curl?

  • Incline Reverse Barbell Curl: Izi zimachitika mutagona pa benchi yokhotakhota, yomwe imasintha mbali ya masewera olimbitsa thupi ndikuyang'ana mbali zosiyanasiyana za biceps.
  • Reverse Grip EZ Bar Curl: Kugwiritsa ntchito bar ya EZ m'malo mwa chotchinga chowongoka kumatha kuchepetsa kupsyinjika pamikono ndi m'mikono pomwe mukulozabe ma biceps.
  • Single-Arm Reverse Barbell Curl: Kusiyanaku kumaphatikizapo kugwiritsa ntchito dumbbell ndi kupindika mkono umodzi panthawi imodzi, zomwe zingathandize kuthetsa kusamvana kwa minofu.
  • Hammer Curl: Kusiyanasiyana kumeneku ndi kofanana ndi kupiringa kwa reverse grip curl, koma zikhatho zimayang'anizana m'malo moyang'ana pansi, zomwe zimayang'ana pa biceps ndi brachioradialis, minofu ya mkono.

Izinto zokufunda ezishisa ezivumelekile Barbell Standing Reverse Grip Curl?

  • Hammer Curls: Poyang'ana ma brachialis ndi brachioradialis, omwe ndi magulu achiwiri a minofu omwe amagwiritsidwa ntchito mu Barbell Standing Reverse Grip Curl, Hammer Curls angathandize kupititsa patsogolo mphamvu ya bicep ndi kukula kwake, kupititsa patsogolo phindu la masewera olimbitsa thupi.
  • Kukoka: Kukoka ndi masewera olimbitsa thupi ogwirizana chifukwa samangochita ma biceps okha, komanso minofu yam'mbuyo ndi mapewa, kupereka kulimbitsa thupi kwakukulu kwa thupi komanso kupititsa patsogolo mphamvu zogwirira ntchito zomwe zimathandiza popanga Barbell Standing Reverse Grip. Phimbani bwino kwambiri.

Amaxabiso angamahlekwane kanye Barbell Standing Reverse Grip Curl

  • "Reverse Grip Barbell Curl"
  • "Kuchita masewera olimbitsa thupi ndi Barbell"
  • "Kulimbitsa thupi kwa Barbell Reverse Curl"
  • "Maphunziro a Mphamvu Zam'manja"
  • "Barbell Exercise for Arm Minofu"
  • "Standing Reverse Grip Curl Technique"
  • "Momwe mungapangire Reverse Grip Barbell Curl"
  • "Masewero a Gym forearms"
  • "Kulimbitsa Thupi kwa Barbell kwa Arm Strength"
  • "Kupititsa patsogolo Minofu ya Forearm ndi Barbell"