Reverse Preacher Curl
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Ukuxhumana kwe Reverse Preacher Curl
The Reverse Preacher Curl ndizochita zolimbitsa thupi zolimbitsa thupi zomwe zimayang'ana minofu ya brachialis ndi brachioradialis, zomwe zimathandizira kumanja odziwika bwino. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba komanso kutanthauzira kwaminofu. Anthu amatha kusankha kuchita masewera olimbitsa thupi chifukwa amalekanitsa minofu yomwe akuwaganizira, kulimbitsa thupi kwambiri komanso kulimbikitsa kukula kwa minofu ndi kupirira.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Preacher Curl
- Khalani pa benchi ya alaliki ndikugwirani chotchingira ndi manja anu kuyang'ana pansi (uku ndi kugwirizira kobwerera), manja m'lifupi mwake m'lifupi.
- Mikono yanu yakumtunda ndi zigongono zanu zikhale zokhazikika, pindani pang'onopang'ono zitsulozo molunjika mapewa anu momwe mungathere popanda kukakamiza.
- Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono barbell kubwerera kumalo oyambira.
- Bweretsani kusuntha uku kwa chiwerengero chofunikila cha reps, kuonetsetsa kuti muzitha kuyendetsa kulemera ndi kuyenda nthawi zonse kuti musavulaze.
Izinto zokwenza Reverse Preacher Curl
- **Gwiritsani Ntchito Benchi Yolalikira Moyenera**: Benchi yolalikira idapangidwa kuti izilekanitsa ma biceps pochotsa kugwiritsa ntchito mapewa ndi kumbuyo. Ikani manja anu pa pad kuti makhwapa anu azikhala bwino pamwamba pa pedi. Pewani kukweza manja anu pamwamba pa pad panthawi yochita masewera olimbitsa thupi chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungatheke.
- **Yendetsani Kulemera Kwanu**: Cholakwika chimodzi chofala ndikugwiritsa ntchito kuthamanga kukweza kulemera, m'malo modalira mphamvu ya biceps. Onetsetsani kuti mukukweza cholemetsa chomwe mungathe kuwongolera pamayendedwe onse. Tsitsani kulemera kwake pang'onopang'ono komanso molamulidwa pambuyo pa kupindika kulikonse kuti muwonjezere kukhudzidwa kwa minofu.
Reverse Preacher Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Reverse Preacher Curl?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Preacher Curl, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ntchitoyi ndi yabwino kulunjika minofu ya brachialis, yomwe ili pansi pa biceps brachii. Minofu iyi ndi yofunika kwambiri pakukula kwa mkono ndi mphamvu. Ndibwinonso kuti wina azikuyang'anirani kapena kukutsogolerani pazochitikazo ngati ndinu oyamba, kuti muwonetsetse kuti mukuchita bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Preacher Curl?
- One-Arm Reverse Preacher Curl: Kusinthaku kumayang'ana mkono umodzi panthawi, zomwe zimalola kuyesetsa kwambiri pa bicep iliyonse.
- Reverse Preacher Hammer Curl: Kusinthaku kumagwiritsa ntchito chogwira nyundo (miyendo yang'onoang'ono moyang'anizana), yomwe imayang'ana ma biceps ndi zakutsogolo.
- Cable Reverse Preacher Curl: Kusiyanaku kumagwiritsa ntchito makina opangira chingwe kuti athe kukana, kumapereka kupsinjika kosalekeza panthawi yonse yolimbitsa thupi.
- Reverse EZ-Bar Preacher Curl: Kusinthaku kumagwiritsa ntchito EZ-bar, yomwe ingakhale yosavuta pamanja ndikulola kugwira kosiyana, kulunjika mbali zosiyanasiyana za biceps.
Izinto zokufunda ezishisa ezivumelekile Reverse Preacher Curl?
- Ma Tricep Dips: Pamene Reverse Preacher Curls amayang'ana pa biceps, Tricep Dips amagwira ntchito pa triceps, minofu ina yaikulu m'manja, kuonetsetsa kuti manja akugwira ntchito moyenera komanso mofanana.
- Wrist Curls: Izi makamaka zimayang'ana minofu yam'mbuyo, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito mu Reverse Preacher Curl, motero kumawonjezera mphamvu yogwira ndi kukula kwa mkono wonse.
Amaxabiso angamahlekwane kanye Reverse Preacher Curl
- Cable Reverse Preacher Curl
- Zochita zolimbitsa msana
- Zochita zachingwe zopangira mikono yakutsogolo
- Reverse Preacher Curl Workout
- Kulimbitsa thupi kwa chingwe kwa minofu ya mkono
- Mlaliki Curl zosiyanasiyana
- Zochita zomanga minofu yam'manja
- Reverse grip preacher curl
- Zochita zolimbitsa thupi zamakina a chingwe
- Kuwongolera mkono ndi Reverse Preacher Curl