Thumbnail for the video of exercise: Cable Standing Reverse Grip Curl

Cable Standing Reverse Grip Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMbendelo
Imimiselo eqhaphoBrachioradialis
Amashwa eqhaphoBiceps Brachii, Brachialis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Cable Standing Reverse Grip Curl

The Cable Standing Reverse Grip Curl ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe akulunjika ku brachioradialis, minofu yamkono, komanso kugwirizanitsa ma biceps ndi minofu kumtunda kumbuyo. Ndi masewera olimbitsa thupi oyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo ndi matanthauzo awo. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa makamaka kwa iwo omwe akufuna kulimbitsa mphamvu zawo zogwira, kulimbikitsa minofu m'mikono, ndikuwonjezera kusiyanasiyana pakuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cable Standing Reverse Grip Curl

  • Gwirani chingwe chakumbuyo (mikono ikuyang'ana pansi), manja motalikirana m'lifupi mapewa, ndi mikono yotambasulidwa.
  • Pang'onopang'ono pindani manja anu molunjika pamapewa anu ndikusunga zigongono zanu, manja anu okha ndi omwe ayenera kusuntha.
  • Gwirani malo awa kwa kamphindi, mukumva kugwedezeka kwa ma biceps anu.
  • Pang'onopang'ono bwererani kumalo oyambira, ndikuwonetsetsa kuti mwatambasula manja anu mokwanira, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Cable Standing Reverse Grip Curl

  • Kugwira ndi Udindo: Gwiritsani ntchito chogwirira cham'mbuyo (manja akuyang'ana pansi) pa bar pochita izi. Onetsetsani kuti manja anu ali motalikirana ndi mapewa. Kulakwitsa kofala ndiko kugwira bala mokulirapo kwambiri kapena yopapatiza kwambiri, zomwe zimachepetsa mphamvu ya masewera olimbitsa thupi komanso kuvulaza.
  • Mayendedwe Olamuliridwa: Yang'anani kwambiri pakuyenda pang'onopang'ono, koyendetsedwa bwino. Pewani kulakwitsa kofala pogwiritsira ntchito mphamvu kuti mukweze kulemera, chifukwa izi zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. M'malo mwake, ganizirani kugwiritsa ntchito ma biceps anu kuti mukweze kulemera kwake, ndikuwongolera kulemera kwanu pamene mukutsitsa pansi.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana panthawi yolimbitsa thupi. Izi zikutanthauza kutambasula manja anu mokwanira

Cable Standing Reverse Grip Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cable Standing Reverse Grip Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Standing Reverse Grip Curl, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimayang'ana kutsogolo ndi biceps. Nthawi zonse ndi bwino kukhala ndi katswiri wodziwa masewera olimbitsa thupi kuti atsimikizire kuti mukuchita bwino.

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

  • Barbell Reverse Grip Curl: Kusinthaku kumagwiritsa ntchito chotchingira m'malo mwa makina a chingwe, kupangitsa kuti minofu ikhale yokhazikika komanso yokhazikika pamikono yonse iwiri.
  • Resistance Band Reverse Grip Curl: Kusinthaku kumagwiritsa ntchito gulu lokana m'malo mwa makina a chingwe, omwe amatha kunyamula komanso kusinthasintha pamapangidwe osiyanasiyana olimbitsa thupi.
  • Smith Machine Reverse Grip Curl: Kusinthaku kumagwiritsa ntchito makina a Smith, omwe amapereka njira yowongoleredwa yopindika ndikuloleza kuyenda kolunjika komanso koyendetsedwa.
  • Hammer Curl: Izi ndizosiyana kumene zikhatho zimayang'anizana m'malo mopita pamwamba, zikuyang'ana magulu osiyanasiyana a minofu m'manja ndikupereka zovuta zosiyana.

Izinto zokufunda ezishisa ezivumelekile Cable Standing Reverse Grip Curl?

  • Tricep Pushdowns: Zochitazi zimakwaniritsa Cable Standing Reverse Grip Curl pogwiritsira ntchito minofu yotsutsana pa mkono, triceps. Izi zimathandiza kuonetsetsa kuti minofu ikukulirakulira komanso imatha kupititsa patsogolo magwiridwe antchito amtundu wa biceps.
  • Ma Curls Olalikira: Izi ndizopindulitsa chifukwa zimalekanitsa ma biceps, ofanana ndi Cable Standing Reverse Grip Curl, koma amaperekanso maulendo osiyanasiyana. Kusiyanasiyana kumeneku kungathandize kupewa kusintha kwa minofu ndi kukwera, kulimbikitsa kukula kwa minofu ndi kupindula kwamphamvu.

Amaxabiso angamahlekwane kanye Cable Standing Reverse Grip Curl

  • "Kulimbitsa thupi kwa chingwe chakumanja"
  • "Reverse grip curl exercise"
  • "Kulimbitsa m'manja ndi chingwe"
  • "Cable stand curl for arms"
  • "Grip curl yolimbitsa thupi ndi chingwe"
  • "Zochita zolimbitsa thupi zam'manja"
  • "Reverse grip cable curl"
  • "Zolimbitsa thupi zomanga m'manja"
  • "Cable exercise for grip strength"
  • "Imirira reverse grip curl ndi chingwe"