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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 eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Ukuxhumana kwe Reverse grip Kokani-mmwamba

The Reverse Grip Pull-up ndi masewera olimbitsa thupi apamwamba kwambiri omwe amayang'ana kwambiri minofu yakumbuyo, mikono, ndi mapewa anu, ndikupangitsanso pakati panu. Ndizoyenera anthu pamagulu onse olimbitsa thupi omwe akufuna kuwonjezera mphamvu zawo zakumtunda ndikuwongolera matanthauzidwe a minofu yawo. Mwa kuphatikiza izi muzochita zanu zophunzitsira, mutha kukulitsa mphamvu zanu zokoka, kulimbikitsa kaimidwe kabwinoko, ndikukhala ndi mawonekedwe apamwamba kwambiri amthupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse grip Kokani-mmwamba

  • Yembekezani pa bala ndi manja anu atatambasula, kusunga pakati panu ndi thupi lanu mowongoka.
  • Kokani thupi lanu mmwamba popinda zigongono zanu ndikufinya mapewa anu pamodzi mpaka chibwano chanu chitatha.
  • Gwirani malowa kwa sekondi imodzi, kenaka muchepetse thupi lanu pang'onopang'ono mpaka pomwe munayambira, ndikuwonetsetsa kuti mwatambasula manja anu mokwanira.
  • Bweretsani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kusunga mawonekedwe abwino muzochita zonse.

Izinto zokwenza Reverse grip Kokani-mmwamba

  • Gwirani Ntchito Yanu Yoyambira: Kuti mupindule kwambiri ndi ntchitoyi, ndikofunikira kugwirizanitsa minofu yanu yayikulu panthawi yonseyi. Izi zidzalimbitsa thupi lanu ndikuletsa kugwedezeka kapena kuyenda kosafunikira, zomwe zingachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
  • Kusuntha Koyendetsedwa: Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuchita masewera olimbitsa thupi mwachangu kwambiri. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, koyendetsedwa, kudzikweza mpaka chibwano chanu chili pamwamba pa bar, kenako ndikudzitsitsa pang'onopang'ono. Izi zidzatsimikizira kuti mukugwira ntchito bwino minofu yanu osati kungodalira mphamvu.
  • Sungani Zigono Zanu Pafupi: Cholakwika chofala ndikuwotcha zigono panthawi yosuntha

Reverse grip Kokani-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse grip Kokani-mmwamba?

Inde, oyamba kumene amatha kuchita zolimbitsa thupi zokokera, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yakumtunda kwa thupi. Oyamba kumene ayenera kuyamba ndi kukoka kothandizira kapena kukoka koyipa kuti pang'onopang'ono amange mphamvu zawo. Ndikofunikiranso kuonetsetsa mawonekedwe oyenera kuti mupewe kuvulala. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi pamene mukuyamba ndondomeko yatsopano yolimbitsa thupi.

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

  • The Mixed Grip Pull-Up: Pakusiyana uku, dzanja limodzi limagwiritsa ntchito njira yosinthira pamene lina limagwiritsa ntchito chikhalidwe, kupanga kusalinganika komwe minofu yanu iyenera kuyesetsa kukonza.
  • The Weighted Reverse Grip Pull-Up: Kuonjezera kulemera kupyolera mu lamba wolemera kapena vest kumawonjezera kuvutika ndi kulimba kwa kukoka kwa reverse grip, kutsutsa minofu yanu kwambiri.
  • The One-Arm Reverse Grip Pull-Up: Kusintha kwapamwamba kumeneku kumaphatikizapo kukokera mmwamba ndi mkono umodzi wokha, kukulitsa kwambiri mphamvu yofunikira ndikuyang'ana mphamvu imodzi.
  • The Reverse Grip Muscle-Up: Ichi ndi chosiyana chovuta kwambiri chomwe chimagwirizanitsa kukoka kwa reverse ndi kuviika, kusintha kuchoka ku kukoka mpaka kukankhira mu kayendetsedwe ka madzi amodzi, kugwira ntchito pamwamba pa thupi lonse.

Izinto zokufunda ezishisa ezivumelekile Reverse grip Kokani-mmwamba?

  • Mizere yotembenuzidwa ndi masewera ena okhudzana nawo, chifukwa amagwiritsanso ntchito kugwirizanitsa ndikugwiranso ntchito mofanana ndi magulu a minofu monga kukoka kwa reverse grip-ups, koma kuchokera kumbali ina, kupititsa patsogolo minofu ndikupewa kuvulala mopitirira muyeso.
  • Ma bicep curls ndi masewera olimbitsa thupi opindulitsa ochita motsatizana ndi kukokera kumbuyo chifukwa amaloza ma biceps makamaka, kuthandiza kulimbikitsa mphamvu ndi kupirira mu gulu la minofu ili lomwe ndi lofunikira kuti lizikoka bwino.

Amaxabiso angamahlekwane kanye Reverse grip Kokani-mmwamba

  • Reverse grip pull-up zolimbitsa thupi
  • Zolimbitsa thupi kumbuyo
  • Zochita zolimbitsa kumbuyo
  • Njira zokokera thupi
  • Sinthani zolimbitsa thupi zogwira dzanja
  • Maphunziro a minofu yam'mbuyo
  • Zosiyanasiyana zokopa
  • Reverse grip back workout
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Njira zokoka mmwamba za minofu yam'mbuyo.