Thumbnail for the video of exercise: Reverse Curl

Reverse Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiMexau Karala

Imimiselo eqhaphoBrachioradialis

Amashwa eqhaphoBiceps Brachii, Brachialis

Asa zokubonisa:

Stand Reverse Grip Curl demonstration

Stand Reverse Grip Curl

Reverse Preacher Curl demonstration

Reverse Preacher Curl

Barbell Standing Reverse Grip Curl demonstration

Barbell Standing Reverse Grip Curl

Barbell Reverse Curl demonstration

Barbell Reverse Curl

Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa demonstration

Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa

Barbell Reverse Curl demonstration

Barbell Reverse Curl

Barbell Reverse Preacher Curl demonstration

Barbell Reverse Preacher Curl

Band nyundo curl demonstration

Band nyundo curl

Band reverse curl demonstration

Band reverse curl

Kettlebell Double Alternating Hang Clean demonstration

Kettlebell Double Alternating Hang Clean

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Reverse Curl

The Reverse Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana makamaka brachioradialis, minofu ya mkono, komanso imagwira biceps ndi minofu yam'mwamba. Kulimbitsa thupi kumeneku ndikwabwino kwa anthu omwe akufuna kulimbitsa mphamvu zamanja ndikuwongolera kugwira, komwe kumatha kukhala kopindulitsa pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku. Mwa kuphatikiza ma Reverse Curls muzochita zawo zolimbitsa thupi, anthu amatha kukhala ndi mikono yodziwika bwino, kukhazikika kwa minofu, komanso kukulitsa mphamvu zam'mwamba zonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Curl

Pamene mukusunga zigono zanu pafupi ndi torso yanu, piritsani zolemerazo pamene mukugwira ma biceps anu pamene mukupuma. Mikono yokhayo iyenera kusuntha, mikono yanu yakumtunda iyenera kukhala yosasunthika nthawi zonse.
Pitirizani kuyenda mpaka ma biceps anu atakhazikika ndipo barbell ili pamapewa. Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
Pang'onopang'ono yambani kubweretsa barbell pamalo oyamba pamene mukupuma.
Bweretsani kusuntha uku kwa kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Reverse Curl

**Mayendedwe Olamuliridwa**: Pewani mayendedwe achangu, ogwedezeka. Izi zingayambitse kuvulala ndipo sizigwira ntchito bwino minofu yanu. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Kwezani barbell pang'onopang'ono, imani pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono.
**Pewani Kulemera Kwambiri**: Kulakwitsa kofala ndiko kulemera kwambiri. Izi zingayambitse mawonekedwe osalimba komanso kuvulala komwe kungachitike. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
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Reverse Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Curl. Ndizochita zolimbitsa thupi kwambiri kuti zigwirizane ndi brachioradialis, minofu yamkono. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kuti mphunzitsi kapena munthu wodziwa zambiri awonetsere kaye njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Curl?

EZ-Bar Reverse Curl ndi kusiyana komwe mumagwiritsa ntchito EZ-bar m'malo mwa barbell yowongoka, yomwe ingakhale yosavuta pamanja.
The Seated Reverse Curl imachitika mutakhala pa benchi, zomwe zimathandiza kudzipatula minofu ya mkono ndikuchepetsa kugwiritsa ntchito mphamvu.
The Cable Reverse Curl imagwiritsa ntchito makina opangira chingwe kuti athe kukana, zomwe zimapangitsa kuti pakhale kusokonezeka kwa minofu panthawi yonseyi.
The Reverse Preacher Curl ikugwiritsidwa ntchito pogwiritsa ntchito benchi yolalikira, yomwe imathandizira kukhazikika kwa mikono yapamwamba ndikupatula biceps ndi brachioradialis.

Izinto zokufunda ezishisa ezivumelekile Reverse Curl?

Wrist Curls: Ma curls am'manja amayang'ana makamaka ma curls am'manja, omwe amaphatikizana ndi ma curls obwerera kumbuyo polimbitsa minofu iyi, yomwe imatha kukulitsa mphamvu yogwira komanso kukhazikika panthawi yamayendedwe obwerera kumbuyo.
Ma Tricep Dips: Ngakhale ma curls obwerera kumbuyo amayang'ana minofu yakutsogolo kwa manja anu, ma triceps amalunjika ku minofu kumbuyo kwa mikono yanu, ma triceps, kupereka kulimbitsa thupi kwamanja ndikuwonetsetsa kuti minofu yonse ikuluikulu yamkono imalimbikitsidwa mofanana.

Amaxabiso angamahlekwane kanye Reverse Curl

Kulimbitsa thupi kwa Barbell Reverse Curl
Zochita zolimbitsa msana
Zochita za Barbell zamanja
Reverse Curl njira
Momwe mungapangire Reverse Curl
Zolimbitsa thupi za Barbell zapamanja
Kuchita masewera olimbitsa thupi ndi barbell
Reverse Curl forearm exercise
Kulimbitsa mikono yakutsogolo ndi Reverse Curl
Malangizo a Barbell Reverse Curl