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Reverse grip Kokani-mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major
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Ukuxhumana kwe Reverse grip Kokani-mmwamba

The Reverse Grip Pull-up ndi masewera olimbitsa thupi apamwamba kwambiri omwe amalimbana ndi minofu kumbuyo kwanu, mapewa, ndi mikono, ndikugogomezera kwambiri ma biceps. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kukulitsa mphamvu zawo zakumtunda ndi matanthauzidwe a minofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kukulitsa mphamvu zanu zogwirira, kaimidwe, ndi kuwongolera thupi lonse, zomwe zimapangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kukhala ndi regimen yolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse grip Kokani-mmwamba

  • Ndi manja anu otambasulidwa mokwanira, sungani mapewa anu kumbuyo ndi chifuwa chanu mmwamba, kenaka dzikokereni mpaka chibwano chanu chili pamwamba pa bar, ndikuyang'ana kufinya minofu yanu yam'mbuyo.
  • Gwirani malo kwa kamphindi pamwamba pa kayendetsedwe kake, kuonetsetsa kuti pachimake chanu chikugwira ntchito.
  • Dzichepetseni pang'onopang'ono mpaka pomwe munayambira, ndikuwonetsetsa kuti muzitha kutsika osati kungotsika.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Reverse grip Kokani-mmwamba

  • Gwirani Ntchito Yanu: Ndikofunikira kuti mutengere gawo lanu pagulu lonse. Izi zimathandiza kuti thupi lanu likhazikike ndikupewa kugwedezeka kosafunikira. Anthu ena amaiwala kuchita nawo pachimake, zomwe zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
  • Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Izi zimathandiza kugwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mudzikokere, zomwe zingayambitse kuvulala kwa mapewa ndi kumbuyo.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukukoka ndikusuntha kokwanira. Yambani ndi kutambasula manja anu kwathunthu pansi

Reverse grip Kokani-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse grip Kokani-mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi, koma zingakhale zovuta chifukwa zimafuna mphamvu zambiri za thupi. Ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, akhoza kuyamba ndi kukoka kothandizira kapena kukoka kolakwika kuti apange mphamvu. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitidwa moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse grip Kokani-mmwamba?

  • The Mixed-Grip Pull-Up: Kusiyanaku kumaphatikizapo dzanja limodzi mu grip (m'manja) ndi grip ndi pronated (overhand) grip, zomwe zingathandize kupititsa patsogolo mphamvu zogwira ndi kuchepetsa kusamvana kwa minofu.
  • Commando Pull-Up: Pakusiyana uku, mumagwira bala ndi manja onse akuyang'anizana (kugwirizira kofanana), yomwe ndi njira yabwino yolumikizira minofu yakumbuyo ndi yamkono nthawi imodzi.
  • The Wide-Grip Reverse Reverse Pull-Up: Kusinthaku kumakhudza kugwira kwakukulu ndi manja anu kuyang'ana kwa inu, komwe kumayang'ana ma lats akunja bwino kwambiri.
  • The One-Arm Reverse Reverse Pull-Up: Kusintha kwapamwamba kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi wokha, zomwe zimawonjezera mphamvu ndikuyang'ana pa mphamvu ya thupi la munthu.

Izinto zokufunda ezishisa ezivumelekile Reverse grip Kokani-mmwamba?

  • Hammer Curl imathandizira Reverse grip Pull-up monga imalimbitsa ma biceps ndi brachialis, minofu yomwe imagwira ntchito kwambiri panthawi yokoka, ndikuwongolera magwiridwe antchito anu onse.
  • The Deadlift imathandizira Reverse grip Kukokera-mmwamba mwa kulimbikitsa unyolo wonse wakumbuyo, kuphatikiza minofu yam'mbuyo ndi mikono yakutsogolo, yomwe ili yofunika kwambiri kuti ikhale yogwira mwamphamvu komanso mawonekedwe oyenera panthawi yokoka.

Amaxabiso angamahlekwane kanye Reverse grip Kokani-mmwamba

  • Reverse grip pull-up zolimbitsa thupi
  • Zolimbitsa thupi kumbuyo
  • Zosiyanasiyana zokopa
  • Zochita zolimbitsa kumbuyo
  • Kuphunzitsa kulemera kwa thupi kumbuyo
  • Reverse grip exercises
  • Njira zokoka
  • Zolimbitsa thupi zapamwamba
  • Zolimbitsa thupi zobwerera kunyumba
  • Zochita zokoka thupi