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Sinthani reverse-grip 30 degrees bench press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Clavicular Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior, Pectoralis Major Sternal Head, Triceps Brachii
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Ukuxhumana kwe Sinthani reverse-grip 30 degrees bench press

The Incline Reverse-Grip 30 Degrees Bench Press ndi masewera olimbitsa thupi omwe amayang'ana pachifuwa chapamwamba ndi minofu yam'mapewa yakutsogolo, komanso kuchita ma triceps. Zochita izi ndi zabwino kwa aliyense amene akufuna kupititsa patsogolo mphamvu za thupi, makamaka othamanga ndi onyamula zitsulo. Kuphatikizira izi muzochita zanu kumathandizira kutanthauzira kwa minofu, kuwongolera kaimidwe, komanso kulimbikitsa masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sinthani reverse-grip 30 degrees bench press

  • Gona pansi pa benchi ndi mapazi anu mwamphamvu anabzala pansi ndi kugwira barbell ndi underhand (mobwerera) n'kugwira, manja m'lifupi mapewa-m'lifupi.
  • Pang'onopang'ono kwezani kapamwamba pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
  • Pang'onopang'ono tsitsani chikhomo pachifuwa chanu ndikuyendetsa mowongolera, kuwonetsetsa kuti zigono zanu zili pafupi ndi thupi lanu komanso kuti musatuluke.
  • Kanikizani kapamwamba kumbuyo komwe kuli pamwamba pa chifuwa chanu, mukutambasula manja anu koma osatseka zigongono zanu. Bwerezani ndondomekoyi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Sinthani reverse-grip 30 degrees bench press

  • Kugwira: Gwirani kapamwamba ndikugwira mobwerera, manja akuyang'ana kwa inu. Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi mapewa m'lifupi mwake. Kulakwitsa kofala ndikugwira chitsulocho motambasuka kwambiri kapena chopapatiza kwambiri, zomwe zimatha kuvulaza dzanja kapena mapewa.
  • Mayendedwe Oyendetsedwa: Tsitsani kapamwamba pang'onopang'ono pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu. Izi zithandizira minofu yanu ya triceps ndi chifuwa bwino. Pewani kuponya mipiringidzo mwamsanga kapena kuigwedeza pachifuwa chanu, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Njira Yopumira: Kupuma koyenera ndikofunikira pakuchita masewera olimbitsa thupi aliwonse. Pumani mpweya pamene mukutsitsa kapamwamba ndi

Sinthani reverse-grip 30 degrees bench press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sinthani reverse-grip 30 degrees bench press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a incline reverse-grip 30 degrees bench press, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi spotter kapena mphunzitsi, makamaka kwa oyamba kumene, kuwonetsetsa kuti ntchitoyo ikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuphunzira mawonekedwe ndi njira yoyenera musanawonjezere zolemetsa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sinthani reverse-grip 30 degrees bench press?

  • Decline Reverse-Grip Bench Press: Mtunduwu umachitika pa benchi yotsika, yomwe imatsindika kwambiri minofu yapansi ya pectoral.
  • Incline Reverse-Grip Dumbbell Press: M'malo mogwiritsa ntchito barbell, kusiyana kumeneku kumagwiritsa ntchito ma dumbbells, omwe angathandize kusintha kusamvana kwa minofu.
  • Close-Grip Incline Bench Press: Kusiyanaku kumagwiritsa ntchito kugwiritsira ntchito pafupi ndi barbell, yomwe imatha kulunjika pa triceps ndi chifuwa chapamwamba bwino.
  • Incline Reverse-Grip Smith Machine Press: Bukuli limapangidwa pa makina a Smith, omwe angapereke kukhazikika komanso kulola kusuntha kolamulidwa.

Izinto zokufunda ezishisa ezivumelekile Sinthani reverse-grip 30 degrees bench press?

  • The Overhead Tricep Extension ndi ntchito ina yokhudzana ndi momwe imayendera minofu ya tricep, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito mu Incline reverse-grip bench press, motero imapangitsa kuti mphamvu zonse zitheke komanso kukhazikika.
  • Zochita zolimbitsa thupi za Barbell Bent Over Row zimakwaniritsa makina osindikizira a Incline reverse-grip 30 degrees bench pogwiritsa ntchito magulu otsutsana a minofu kumbuyo, kulimbikitsa mphamvu yapamwamba ya thupi komanso kuthandizira kukhalabe bwino panthawi yosindikizira benchi.

Amaxabiso angamahlekwane kanye Sinthani reverse-grip 30 degrees bench press

  • "Dumbbell pachifuwa kulimbitsa thupi"
  • "Incline bench press with reverse grip"
  • "30 degree incline dumbbell press"
  • "Zochita pachifuwa ndi dumbbells"
  • "Incline reverse-grip chest Workout"
  • "Kulimbitsa thupi pachifuwa chapamwamba ndi dumbbells"
  • "Reverse-grip bench press at 30 degree incline"
  • "Zochita za Dumbbell pachifuwa"
  • "Incline dumbbell press technique"
  • "Maphunziro amphamvu pachifuwa ndi dumbbells"