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Reverse Grip Incline Bench Row

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMexau Karala
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior
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Ukuxhumana kwe Reverse Grip Incline Bench Row

The Reverse Grip Incline Bench Row ndi masewera olimbitsa thupi omwe amayang'ana minofu yakumbuyo kwanu, makamaka ma lats, ma rhomboids, ndi misampha, ndikumangiriranso ma biceps ndi manja anu. Ndiwoyenera kwa onse oyamba kumene komanso okweza apamwamba chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi msinkhu uliwonse wolimbitsa thupi. Ntchitoyi ndi yabwino kwa iwo omwe akufuna kuwongolera kaimidwe kawo, kukulitsa tanthauzo la minofu, ndikuwonjezera mphamvu zakumtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Grip Incline Bench Row

  • Imani ndi mapazi anu motalikirana ndi mapewa, pindani m'chiuno ndi m'mawondo, ndipo gwirani kansaluko ndikugwira pansi, manja motalikirana ndi mapewa.
  • Kokani chotchinga chakumtunda pamimba mwako pobweza mapewa anu ndikusintha zigongono zanu, ndikusunga msana wanu molunjika ndi thupi lanu kukhala lokhazikika.
  • Imani pamwamba pa kayendetsedwe kake, ndikufinya mapewa anu kwa kanthawi.
  • Pang'onopang'ono tsitsani barbell kubwerera pamalo oyambira, ndikuwongolera kayendetsedwe kake, ndikubwereza zolimbitsa thupi zomwe mukufuna kuti mubwerenso.

Izinto zokwenza Reverse Grip Incline Bench Row

  • Kulemera Koyenera: Sankhani kulemera komwe mungathe kukweza bwino. Ndi kulakwitsa kofala kugwiritsa ntchito cholemetsa cholemera kwambiri, chomwe chingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
  • Kugwira Moyenera: Gwirani barbell ndikugwira mobwerera, manja akuyang'ana kwa inu. Manja anu ayenera kukhala motalikirana ndi mapewa. Kulakwitsa kofala ndiko kugwira belu lalikulu kwambiri kapena lopapatiza kwambiri, zomwe zimatha kulimbitsa manja anu ndikuchepetsa mphamvu ya masewerawo.
  • Mayendedwe Oyendetsedwa: Mukakweza chotchinga, sungani zigongono zanu pafupi ndi thupi lanu ndikukokera chingwecho mpaka pachifuwa chanu chakumunsi. Kenako, tsitsani mmbuyo moyenda molamulidwa. Pewani kugwedeza kapena kusiya kulemera msanga, chifukwa izi zingayambitse

Reverse Grip Incline Bench Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Grip Incline Bench Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Grip Incline Bench Row, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kuti musavulale. Zochita izi ndizabwino kulunjika minofu yakumbuyo, makamaka ma lats. Ndiwothandizanso kwa ma biceps ndi mikono yakutsogolo chifukwa chogwira mobwerera. Nayi kalozera wosavuta watsatane-tsatane momwe mungachitire: 1. Khazikitsani benchi yopendekera pakona ya digirii 45. 2. Imani kuseri kwa benchi ndikugwira ma dumbbells ndi ntchentche yozungulira (mikhato ikuyang'ana kutsogolo). 3. Tsatirani kutsogolo kuchokera m'chiuno mwanu, osati m'chiuno, ndipo ikani chifuwa chanu pa benchi. Mikono yanu ikhale yolunjika pansi. 4. Kusunga zigongono zanu pafupi ndi thupi lanu, kokerani ma dumbbells m'chifuwa chanu. 5. Tsitsani zolemerazo pambuyo popuma pang'ono. 6. Sungani msana wanu molunjika ponseponse. Kumbukirani, ndikofunikira nthawi zonse kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

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

  • Wide Grip Reverse Incline Bench Row: M'bukuli, mumagwiritsa ntchito kwambiri pa barbell kuti mugwirizane ndi minofu yosiyanasiyana, makamaka minofu yakunja yakumbuyo.
  • Close Grip Reverse Incline Bench Row: Kusiyanaku kumaphatikizapo kugwiritsira ntchito kuyandikira kwambiri, komwe kumayang'ana minofu yapakati kumbuyo kwambiri.
  • Supinated Grip Incline Bench Row: Pakusiyana uku, m'malo mogwira mobwerera, mumagwiritsa ntchito chogwirira (cham'manja), chomwe chimatha kuloza ma biceps ndi kumtunda kumbuyo mosiyana.
  • Reverse Grip Incline Bench Row with Resistance Band: M'malo mogwiritsa ntchito zolemera, kusinthaku kumagwiritsa ntchito magulu otsutsa kuti apereke kupsinjika, kumapereka zovuta zamtundu wina ku minofu yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Reverse Grip Incline Bench Row?

  • Kukoka ndi chinthu china chothandizira kwambiri chomwe chimakhudzanso minofu yam'mbuyo koma imaphatikizapo kulemera kwakukulu kwa thupi, kuonjezera mphamvu ndi kutsutsa minofu m'njira yosiyana, zomwe zingayambitse kupititsa patsogolo ntchito mu Reverse Grip Incline Bench Row.
  • Mizere Yachingwe Yokhala pansi imathandizira Reverse Grip Incline Bench Rows poyang'ana magulu a minofu omwewo koma pokhala, malo okhazikika, kulola kuyang'ana pa mawonekedwe ndi kulamulira, zomwe zingapangitse mphamvu ya Reverse Grip Incline Bench Row.

Amaxabiso angamahlekwane kanye Reverse Grip Incline Bench Row

  • Barbell Back Exercise
  • Reverse Grip Row
  • Incline Bench Row Workout
  • Barbell Row for Back
  • Reverse Grip Incline Bench Exercise
  • Kulimbitsa Mphamvu Kubwerera
  • Ntchito Yomanga Minofu Yakumbuyo
  • Dulani Bench Barbell Row
  • Reverse Grip Back Workout
  • Barbell Back Kulimbitsa Zolimbitsa Thupi