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Reverse Grip Decline Bench Press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMexau Karala
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Ukuxhumana kwe Reverse Grip Decline Bench Press

The Reverse Grip Decline Bench Press ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu yapansi ya pectoral, komanso kuchita ma triceps ndi mapewa. Ndizoyenera kwa onyamula zolemera zapakatikati mpaka apamwamba omwe akuyang'ana kuti awonjezere tanthauzo lachifuwa ndikuwongolera mphamvu zam'mwamba. Mwa kuphatikiza zolimbitsa thupi izi muzochita zanu, mutha kupindula ndi kuchuluka kwa minofu, kukhazikika kwabwino, komanso kulimbitsa thupi kosiyanasiyana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Grip Decline Bench Press

  • Tengani kachitsuloko ndikugwiritsitsa mobwerera (mikondo yang'anani kwa inu), manja motalikirana ndi mapewa motalikirana, ndikuikweza pachoyikapo kuti igwire molunjika pachifuwa chanu.
  • Pang'onopang'ono tsitsani barbell pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu kuti muwonetsetse kuti ma triceps ndi minofu ya pachifuwa akugwira ntchito.
  • Pamene barbell ili pafupi ndi chifuwa chanu, sinthani kayendetsedwe kake ndikukankhiranso barbell mpaka pomwe mukuyambira, mukutambasula manja anu koma osatseka zigono zanu.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka yikani barbell mosamala pachoyikapo mukamaliza.

Izinto zokwenza Reverse Grip Decline Bench Press

  • **Yang'anani pa Fomu, Osati Kulemera kwake**: Ndikofunikira kuika patsogolo mawonekedwe pa kuchuluka kwa kulemera kumene mukukweza. The reverse grip bench press ndi kayendetsedwe kovuta kwambiri kuposa makina osindikizira a benchi, ndipo kukweza kwambiri kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Yambani ndi kulemera kopepuka mpaka mutakhala omasuka ndi mawonekedwe, kenaka muwonjezere kulemera kwake.
  • **Gwiritsani ntchito Spotter**: Zochita izi zitha kukhala zovuta kuchita nokha chifukwa chogwira mwapadera komanso mbali yake. Kukhala ndi spotter kungathandize kuonetsetsa kuti mukuchita masewerawa mosamala komanso moyenera. Atha kukuthandizaninso kukweza mipiringidzo ndikuchotsa pachoyikapo

Reverse Grip Decline Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Grip Decline Bench Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Reverse Grip Decline Bench Press, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kuti mupewe kuvulala ndikuwonetsetsa mawonekedwe oyenera. Zochita izi zitha kukhala zovuta kwa oyamba kumene chifukwa zimafuna kulumikizana bwino ndi mphamvu. Ndibwino kuti mukhale ndi malo otetezera, makamaka kwa omwe angoyamba kumene kuchita izi. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi wanu kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Grip Decline Bench Press?

  • The Flat Bench Press: Iyi ndi njira yodziwika bwino yochitira masewera olimbitsa thupi, yomwe imachitidwa pa benchi lathyathyathya, kulunjika gulu lonse la minofu ya pectoral.
  • The Close-Grip Bench Press: Kusiyanaku kumayang'ana kwambiri pa triceps, komanso kumapangitsanso minofu ya pachifuwa.
  • The Dumbbell Decline Bench Press: Kusinthaku kumachitika pogwiritsa ntchito ma dumbbells m'malo mwa barbell, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kusuntha kwamanja.
  • The Decline Push-Up: Zolimbitsa thupi zolimbitsa thupi zimatsanzira kusuntha kwa atolankhani, kulunjika pachifuwa chakumunsi ndi ma triceps, koma zitha kuchitika popanda zida zilizonse.

Izinto zokufunda ezishisa ezivumelekile Reverse Grip Decline Bench Press?

  • Close-Grip Bench Press: Zochitazi zimagwirizananso ndi Reverse Grip Decline Bench Press pamene ikuyang'ana pa triceps ndi pakatikati pa chifuwa, minofu yomwe imagwiranso ntchito panthawi ya Reverse Grip Decline koma pang'ono.
  • Bent Over Rows: Zochita izi zimagwira ntchito minofu yakumbuyo, kupereka moyenera ku Reverse Grip Decline Bench Press yokhazikika pachifuwa, ndikuwonetsetsa kulimbitsa thupi kwathunthu.

Amaxabiso angamahlekwane kanye Reverse Grip Decline Bench Press

  • "Kulimbitsa thupi kwa chifuwa cha Barbell"
  • "Reverse grip exercises"
  • "Kuchepetsa kusiyanasiyana kwa mabenchi osindikizira"
  • "Zochita zolimbitsa chifuwa"
  • "Barbell reverse grip kuchepa bench press"
  • "Zochita zomanga minofu pachifuwa"
  • "Zolimbitsa thupi zokweza pachifuwa"
  • "Zolimbitsa thupi zapamwamba pachifuwa"
  • "Zochita za Barbell za pecs"
  • "Reverse grip bench press technique"