Dinani Wide Reverse-grip Bench Press
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Ukuxhumana kwe Dinani Wide Reverse-grip Bench Press
The Incline Wide Reverse-grip Bench Press ndi masewera olimbitsa thupi omwe amayang'ana pachifuwa chapamwamba ndi triceps, komanso akugwira mapewa. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, omwe amapereka njira yabwino kwambiri yosinthira machitidwe anu pachifuwa ndikutsutsa minofu yanu kuchokera kumakona osiyanasiyana. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti awonjezere mphamvu za thupi lawo, kuwongolera matanthauzidwe a minofu, komanso kulimbikitsa thanzi labwino la mapewa chifukwa cha momwe zimakhalira kumbuyo.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dinani Wide Reverse-grip Bench Press
- Khalani pansi pa benchi, gwirani kapamwamba ndikugwira mobwerera (mikondo yamanja ikuyang'ana kwa inu), ndikuyika manja anu mokulirapo kuposa m'lifupi mwake.
- Kwezani mipiringidzo pachoyikapo ndikuyigwira molunjika pachifuwa chanu ndi manja anu motambasulidwa, iyi ndiye malo anu oyambira.
- Tsitsani kapamwamba pang'onopang'ono mpaka pachifuwa chanu mowongolera, kuwonetsetsa kuti zigongono zanu zatuluka m'mbali.
- Kanikizani kapamwamba kumbuyo komwe munayambira, mukutambasula manja anu mokwanira koma osatseka zigongono zanu, ndikubwereza kubwereza komwe mukufuna.
Izinto zokwenza Dinani Wide Reverse-grip Bench Press
- Njira Yoyenera: Benchi iyenera kukhazikitsidwa pamtunda wa madigiri 30-45. Chilichonse chokwera chikhoza kukuvutitsani mapewa anu, pamene kutsika sikungalowetse pachifuwa.
- Mayendedwe Oyendetsedwa: Pewani kuthamanga kudutsa ma reps. Tsitsani belulo pachifuwa chanu pang'onopang'ono, molamulirika, imani pang'ono, kenako nkukankhiranso m'mwamba. Kuyenda koyendetsedwa kumeneku kudzagwirizanitsa minofu yanu mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.
- Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse. Tsitsani barbell mpaka pachifuwa chanu ndikukankhira mpaka mmwamba
Dinani Wide Reverse-grip Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dinani Wide Reverse-grip Bench Press?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Incline Wide Reverse-grip Bench Press. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe awo kuti asavulale. Ndibwinonso kukhala ndi spotter kapena wophunzitsa masewera olimbitsa thupi kuti awatsogolere momwe akuchitira kuti awonetsetse kuti akuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti mutenthetse thupi lisanakwane ndikuziziritsa pambuyo pake.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dinani Wide Reverse-grip Bench Press?
- Decline Reverse-Grip Bench Press: Mtunduwu umachitidwa pa benchi yotsika, yomwe imasunthira kuyang'ana ku minofu yapansi ya pectoral.
- Close-Grip Reverse Bench Press: Kusiyanaku kumaphatikizapo kuchepetsa kugwiritsira ntchito pa bar, zomwe zimagwiritsa ntchito minofu ya triceps kwambiri.
- Incline Reverse-Grip Dumbbell Press: Kusinthaku kumagwiritsa ntchito ma dumbbell m'malo mwa barbell, zomwe zingathandize kuwongolera bwino komanso kulumikizana.
- Smith Machine Reverse-Grip Bench Press: Mtunduwu umagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso kuwongolera, ndikupangitsa kukhala njira yabwino kwa oyamba kumene kapena omwe akufuna kuyang'ana mawonekedwe.
Izinto zokufunda ezishisa ezivumelekile Dinani Wide Reverse-grip Bench Press?
- Dumbbell Flyes ndi ntchito ina yomwe imathandizira Incline Wide Reverse-grip Bench Press chifukwa imathandizira kutulutsa minofu ya pectoral kuchokera kumbali yosiyana, kulimbikitsa kukhazikika kwa minofu ndi kufanana.
- Zochita za Push-ups zimathanso kuthandizira Incline Wide Reverse-grip Bench Press pamene imagwiritsa ntchito kulemera kwa thupi kulimbikitsa magulu a minofu omwewo - chifuwa, mapewa, ndi triceps - komanso amagwirizanitsa pachimake, kupititsa patsogolo mphamvu zonse ndi kukhazikika.
Amaxabiso angamahlekwane kanye Dinani Wide Reverse-grip Bench Press
- Reverse-grip Bench Press
- Dinani pa Barbell Bench Press
- Ntchito Yomanga Chifuwa
- Wide Grip Chest Workout
- Incline Reverse-grip Workout
- Zochita Zolimbitsa Thupi za Barbell
- Kuchita masewera olimbitsa thupi kwa Barbell pachifuwa
- Incline Wide Reverse-grip Training
- Kulimbitsa Mphamvu kwa Chifuwa
- Barbell Incline Chest Press