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Reverse Grip Incline Bench Press

Umakhi woMsebenzi

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

Reverse Grip Incline Bench Press ndi masewera olimbitsa thupi omwe amayang'ana pachifuwa chapamwamba ndi triceps, komanso kuchita mapewa. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi omwe akufuna kukulitsa mphamvu zawo zam'mwamba komanso matanthauzidwe. Zochita izi ndizopindulitsa makamaka chifukwa sizimangopereka zovuta zapadera kwa minofu, komanso zimathandizira kukhazikika ndi kukhazikika, zomwe zimapangitsa kuti zikhale zofunikira kwambiri pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Grip Incline Bench Press

  • Khalani pansi pa benchi mapazi anu atabzalidwa zolimba pansi, gwirani barbell ndi kugwirizira mobwerera kumbuyo (mikondo yanu ikuyang'ana kwa inu), manja anu ayenera kukhala motalikirana ndi mapewa.
  • Tsegulani barbell ndikuigwira molunjika pachifuwa chanu ndi manja anu motambasulira, awa ndiye malo anu oyambira.
  • Pang'onopang'ono tsitsani belu lolowera pachifuwa chanu mowongolera, ndikusunga zigono zanu pafupi ndi thupi lanu kuti muwonjeze kukhudzidwa kwa minofu ya pachifuwa chanu.
  • Barbell ikangotsala pang'ono kukhudza pachifuwa chanu, kanikizeni m'malo pomwe mukuyambira ndikutambasula manja anu, ndikuwonetsetsa kuti mumagwiranso ntchito nthawi yonseyi.

Izinto zokwenza Reverse Grip Incline Bench Press

  • **Kuyika Bwino Kwambiri**: Ikani thupi lanu moyenera pa benchi. Msana wanu uyenera kukhala wosalala motsutsana ndi benchi, mapazi mwamphamvu pansi, ndipo mapewa anu ayenera kukhala pansi ndi kumbuyo. Izi zimathandiza kuti thupi lanu likhale lokhazikika komanso kuchepetsa chiopsezo cha kuvulala.
  • **Mayendedwe Olamuliridwa**: Pewani kuthamanga mothamanga. Tsitsani belulo pang'onopang'ono komanso mowongolera molunjika pachifuwa chanu, imirirani pang'ono, kenaka kanikizani kulemera kwake komwe kudayambira. Izi zimatsimikizira kuti mukugwira minofu mokwanira ndipo osadalira kuthamanga kuti mukweze kulemera kwake.
  • **Pewani Kutseka Zigongono Zanu**: Osatseka kwathunthu

Reverse Grip Incline Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Grip Incline Bench Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Reverse Grip Incline Bench Press, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kuti mupewe kuvulala ndikuwonetsetsa mawonekedwe oyenera. Ndibwinonso kukhala ndi spotter kapena wophunzitsa amayang'anira ntchitoyo poyambira, popeza kugwirizira kumbuyo kumakhala kovuta kwambiri poyambira. Ndikofunikira nthawi zonse kukumbukira kuti njira ndi mawonekedwe ndizofunikira kwambiri kuposa kuchuluka kwa kulemera komwe kumakwezedwa, makamaka kwa oyamba kumene.

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

  • The Close-Grip Incline Bench Press: Izi zimayang'ana kwambiri pa triceps ndi minofu yamkati ya chifuwa, pamene manja anu amayikidwa pafupi ndi barbell.
  • The Decline Reverse Grip Bench Press: Kusintha kumeneku kumasintha mbali ya makina osindikizira mwa kukhala ndi benchi kuti ikhale yochepa, ikuyang'ana minofu ya m'munsi ya chifuwa.
  • The Flat Bench Reverse Grip Press: Zochita izi zimachitika pa benchi lathyathyathya m'malo mokhotakhota, zomwe zimasunthira kuyang'ana kwambiri ku minofu yapakati pachifuwa.
  • The Smith Machine Reverse Grip Bench Press: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso kuwongolera kayendetsedwe ka kayendetsedwe kake, kupanga chisankho chabwino kwa oyamba kumene kapena omwe akuvulala.

Izinto zokufunda ezishisa ezivumelekile Reverse Grip Incline Bench Press?

  • The Incline Push-Up ndi ntchito ina yomwe imathandizira Reverse Grip Incline Bench Press monga momwe imagwiranso ntchito pachifuwa chapamwamba ndi minofu yam'mapewa, koma kuchokera kumbali yosiyana, yomwe imathandiza kuti minofu ikhale yofanana ndi yofanana.
  • The Close-Grip Bench Press imathandizira Reverse Grip Incline Bench Press poyang'ana ma triceps ndi minofu yamkati ya chifuwa, yomwe imagwiritsidwanso ntchito mu reverse grip incline bench press, motero imapereka kulimbitsa thupi kwakukulu kwa thupi lapamwamba.

Amaxabiso angamahlekwane kanye Reverse Grip Incline Bench Press

  • Reverse Grip Chest Exercise
  • Dinani Bench Press ndi Barbell
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Reverse Grip
  • Zolimbitsa Thupi za Barbell pachifuwa
  • Incline Bench Press Technique
  • Kumanga pachifuwa ndi Reverse Grip
  • Strength Training Incline Bench Press
  • Barbell Chest Workout
  • Reverse Grip Exercise for Pectorals
  • Incline Bench Press ya Chest Muscle