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Chingwe cha Reverse Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMbendelo
Imimiselo eqhaphoBrachioradialis
Amashwa eqhaphoBiceps Brachii, Brachialis
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Ukuxhumana kwe Chingwe cha Reverse Curl

The Cable Reverse Curl ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu yapamphuno ndi ma biceps, kupititsa patsogolo mphamvu yogwira komanso kutanthauzira kwa minofu ya mkono. Ndikoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira kupita patsogolo, monga kukana kungasinthidwe mosavuta pamakina a chingwe. Anthu angafune kuchita izi kuti athe kukweza luso lawo lonyamulira, kukulitsa mawonekedwe awo, ndikulimbikitsa magwiridwe antchito apamwamba amtundu watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe cha Reverse Curl

  • Manja anu ayang'ana pansi, gwirani kapamwamba pogwiritsa ntchito mapewa-m'lifupi mwake ndikubwerera kumbuyo kuchokera pamakina kuti mupange zovuta.
  • Sungani zigono zanu pafupi ndi thupi lanu ndi msana wanu mowongoka, kenaka piringizani chotchingacho molunjika pachifuwa chanu, ndikungosuntha manja anu ndikusunga thupi lanu lonse.
  • Gwirani kugundana pamwamba kwa sekondi imodzi, kenaka muchepetse pang'onopang'ono kapamwamba kubwerera kumalo oyambira.
  • Bweretsani kubwereza uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Chingwe cha Reverse Curl

  • **Pewani Kugwiritsa Ntchito Kulemera Kwambiri:** Kulakwitsa kofala komwe anthu amapanga ndiko kulemera kwambiri, komwe kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungachitike. Yambani ndi kulemera kopepuka kuti muwonetsetse kuti mutha kuchita masewera olimbitsa thupi moyenera, kenako pang'onopang'ono onjezerani kulemera kwanu pamene mphamvu zanu zikukula.
  • **Kuyenda Koyendetsedwa:** Pewani kulakwitsa kogwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. Onetsetsani kuti mukuwongolera kayendetsedwe kake pokwera komanso potsika.
  • **Sungani Mawondo Anu Owongoka:** Ndikofunikira kusunga zanu

Chingwe cha Reverse Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe cha Reverse Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Reverse Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimakhalanso zopindulitsa kukhala ndi mphunzitsi waumwini kapena wodziwa masewera olimbitsa thupi kuti ayang'anire maulendo angapo oyambirira kuti atsimikizire kuti kayendetsedwe kake kakuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti mutenthetse bwino ndikuwonjezera kulemera pang'onopang'ono pamene mphamvu ndi chitonthozo ndi masewerawa chikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe cha Reverse Curl?

  • Cable Hammer Curl: M'malo mogwira mwachikhalidwe, mumagwiritsa ntchito nyundo (makamaka moyang'anizana) yomwe imagwira ntchito zonse za biceps ndi zakutsogolo.
  • Seated Cable Curl: Kusinthaku kumachitika mutakhala pansi, ndikupereka ngodya yosiyana ndikulozera ma biceps mwanjira yapadera.
  • Chingwe Chamanja Chamanja Awiri: Kusinthaku kumaphatikizapo kugwiritsa ntchito manja onse awiri kupiringa chingwe chakuchifuwa chanu, kukupatsani masewera olimbitsa thupi onse a biceps.
  • Cable Preacher Curl: Kusinthaku kumaphatikizapo kugwiritsa ntchito benchi yolalikira kuti mukhazikitse manja anu, kukulolani kuti muyang'ane pakuyenda kwa bicep curl.

Izinto zokufunda ezishisa ezivumelekile Chingwe cha Reverse Curl?

  • Ma Tricep Pushdowns: Pamene Cable Reverse Curl imayang'ana minofu yomwe ili kutsogolo kwa mkono wapamwamba, Tricep Pushdowns imayang'ana minofu kumbuyo kwa mkono wapamwamba, ndikupereka kulimbitsa thupi kwapamwamba kwa mkono.
  • Wrist Curls: Wrist Curls imathandizira Cable Reverse Curls mwa kulimbikitsa minofu yapamphumi, yomwe ndi yofunika kuti ikhale yolimba ndipo imatha kupititsa patsogolo ntchito ya Cable Reverse Curl.

Amaxabiso angamahlekwane kanye Chingwe cha Reverse Curl

  • Kulimbitsa thupi kwa Cable Reverse Curl
  • Zochita zolimbitsa msana
  • Zochita zachingwe zopangira mikono
  • Reverse Curl ndi Chingwe
  • Zochita zolimbitsa thupi zopangira mikono yakutsogolo
  • Kulimbitsa thupi kwa makina a chingwe
  • Zochita zolimbitsa thupi za toning cable
  • Njira ya Cable Reverse Curl
  • Momwe mungapangire Cable Reverse Curl
  • Masewero a chingwe cha minofu ya mkono