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Reverse Grip Incline Bench Two Arm Row

Umakhi woMsebenzi

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

The Reverse Grip Incline Bench Awiri Arm Row ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo kwanu, biceps, ndi mapewa. Ndi masewera olimbitsa thupi abwino kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi lawo ndikuwongolera kaimidwe kawo. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amalimbikitsa kukula kwa minofu ndi mphamvu, komanso kumapangitsa kuti thupi likhale lokhazikika komanso lapamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Grip Incline Bench Two Arm Row

  • Dzikhazikitseni pa benchi, pachifuwa chanu ndi m'mimba mwapanikizidwa motsamira, mapazi apansi pansi ndikugwira ma dumbbells molunjika mpaka kutalika kwa mkono.
  • Kokani ma dumbbell pachifuwa chanu poweramitsa zigongono zanu ndikufinya mapewa anu palimodzi, ndikusunga zigono zanu pafupi ndi thupi lanu.
  • Imani pang'ono pamene ma dumbbells afika pachifuwa chanu, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna cha reps, kusunga mayendedwe obwerera kumbuyo ndikuyenda mowongolera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Reverse Grip Incline Bench Two Arm Row

  • Kuyika Moyenera: Yambani ndikugona pa benchi yokhotakhota ndi chifuwa chanu ndi m'mimba mutakanikiza pa benchi. Mapazi anu akhale athyathyathya pansi kuti akhazikike. Pewani kukweza mapazi kapena miyendo yanu panthawi yochita masewera olimbitsa thupi, chifukwa izi zingayambitse kutaya thupi kapena kuvulala.
  • Mayendedwe Oyendetsedwa: Mukamapanga mzere, kokerani chotchinga m'chifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu. Pewani kugwedeza kapena kugwiritsa ntchito mphamvu kuti mukweze barbell. Izi zitha kuyambitsa mawonekedwe osayenera komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi ntchitoyi, onetsetsani kuti mukugwiritsa ntchito njira yonse

Reverse Grip Incline Bench Two Arm Row Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Grip Incline Bench Two Arm Row?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Grip Incline Bench Awiri Arm Row. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mutsimikizire mawonekedwe abwino ndi njira. Zochita izi zimayang'ana minofu yakumbuyo, makamaka ma lats ndi ma rhomboids. Imagwiranso ntchito ma biceps ndi mikono yakutsogolo chifukwa chogwira mobwerera. Ndikoyenera kwa oyamba kumene kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwayang'anira poyamba kuti atsimikizire kuti akuchita masewera olimbitsa thupi moyenera komanso kupewa kuvulala komwe kungachitike. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino.

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

  • Supinated Grip Incline Bench Row: Pakusiyana uku, mumagwiritsa ntchito chogwirizira (pansi pamanja) m'malo mogwira kumbuyo, chomwe chimatha kulunjika minofu yosiyanasiyana kumbuyo ndi mikono.
  • Reverse Grip Incline Bench Dumbbell Row: Kusiyanaku kumaphatikizapo kugwiritsa ntchito ma dumbbells m'malo mwa barbell, yomwe ingapereke maulendo ambiri ndi kulola kusuntha kwa mkono wina.
  • Reverse Grip Incline Bench Cable Row: Kusinthaku kumagwiritsa ntchito makina a chingwe m'malo mwa zolemetsa zaulere, zomwe zimatha kusokoneza nthawi yonse yoyenda komanso zomwe zingayambitse kukula kwa minofu.
  • Reverse Grip Incline Bench T-Bar Row: Kusinthaku kumagwiritsa ntchito makina a T-bar, kulola kugwiritsitsa kosiyana ndi ngodya, zomwe zingathe kulunjika minofu kuchokera kumbali ina.

Izinto zokufunda ezishisa ezivumelekile Reverse Grip Incline Bench Two Arm Row?

  • Kukoka ndi masewera ena akuluakulu omwe amakwaniritsa Reverse Grip Incline Bench Two Arm Rows pamene amayang'ananso minofu kumbuyo ndi biceps, koma ndi kutsindika pamwamba pa thupi ndi pachimake, kupititsa patsogolo mphamvu zonse ndi kukhazikika.
  • Seated Cable Rows ikhoza kukhala masewera olimbitsa thupi owonjezera ku Reverse Grip Incline Bench Two Arm Rows pamene akuyang'ana kulimbikitsa kumbuyo kwapakati, biceps, ndi mapewa, mofanana ndi minofu yomwe ikuyang'aniridwa pamzere wokhotakhota, koma ndi maulendo osiyanasiyana, kumathandiza kuti minofu ikhale yolimba komanso yofanana.

Amaxabiso angamahlekwane kanye Reverse Grip Incline Bench Two Arm Row

  • Awiri Arm Row ndi Dumbbell
  • Kuchita Zolimbitsa Thupi za Bench Row
  • Back Workout ndi Dumbbell
  • Reverse Grip Row Technique
  • Zolimbitsa Thupi za Dumbbell for Back Muscle
  • Dulani Bench Awiri Arm Row
  • Maphunziro a Dumbbell Back
  • Reverse Grip Incline Bench Exercise
  • Kulimbitsa Mphamvu Kubwerera
  • Dumbbell Row pa Incline Bench