Thumbnail for the video of exercise: Smith Reverse Grip Wopindika Pamzere

Smith Reverse Grip Wopindika Pamzere

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMashini ya Smith
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBiceps Brachii, Brachialis, Deltoid Posterior, Pectoralis Major Sternal Head
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Smith Reverse Grip Wopindika Pamzere

The Smith Reverse Grip Bent Over Row ndi masewera olimbitsa thupi omwe amalimbitsa minofu kumbuyo, makamaka latissimus dorsi, komanso biceps ndi mapewa. Ndi masewera olimbitsa thupi abwino kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi, kulimbitsa kaimidwe, ndi kulimbikitsa matanthauzo a minofu. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa amalola kusuntha koyendetsedwa, kuchepetsa chiopsezo cha kuvulala, ndi kugwedeza kumbuyo kungathandize kupanga magulu osiyanasiyana a minofu poyerekeza ndi mzere wachikhalidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Reverse Grip Wopindika Pamzere

  • Imani ndi mapazi anu m'lifupi-m'lifupi padera ndi kugwada pang'ono mawondo anu, ndiye kutsamira kutsogolo kuchokera m'chiuno mwanu mpaka torso yanu ili pafupi kufanana ndi pansi, kusunga nsana wanu molunjika.
  • Kokani chotchinga chakumimba mwanu ndikusunga zigono zanu pafupi ndi thupi lanu ndikufinya mapewa anu pamwamba pakuyenda.
  • Gwirani kwa kamphindi, kenaka muchepetse pang'onopang'ono kapamwamba kubwerera kumalo oyambira, kutulutsa manja anu mokwanira ndikumverera kutambasula mu minofu yanu yam'mbuyo.
  • Bwerezani kusuntha uku kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Smith Reverse Grip Wopindika Pamzere

  • **Sungani Kaimidwe Koyenera**: Sungani msana wanu mowongoka ndikuwerama m'chiuno pafupifupi madigiri 45 mpaka 60. Pewani kuzungulira msana wanu kapena kukumbatira mapewa anu, zomwe zingayambitse kuvulala. Kuyang'ana kwanu kuyenera kukhala kosalowerera kapena kutsika pang'ono, osati m'mwamba kapena m'mbali.
  • **Kuyenda Koyendetsedwa**: Kwezani chotchinga chakumtunda chakumtunda ndikuyika zigono zanu pafupi ndi thupi lanu. Pewani kugwiritsa ntchito mphamvu kuti mukweze kulemera; kuyenda kuyenera kuyendetsedwa ndi dala. Kenaka, tsitsani kapamwamba pang'onopang'ono kumalo oyambira. Kuyenda pang'onopang'ono, koyendetsedwa kumeneku kudzagwirizanitsa minofu bwino kwambiri.
  • **Pewani Kuchulutsa **: Osakweza bar ndi kulemera kochulukirapo kuposa momwe mungathere ndi mawonekedwe oyenera. L

Smith Reverse Grip Wopindika Pamzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Reverse Grip Wopindika Pamzere?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Smith Reverse Grip Bent Over Row. Komabe, ndikofunikira kuti tiyambe ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe ndi njira yoyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira kapena kukutsogolerani poyambira. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati mukumva kupweteka kapena kupweteka, siyani nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Reverse Grip Wopindika Pamzere?

  • The Barbell Reverse Grip Bent Over Row amagwiritsa ntchito barbell m'malo mwa Smith makina, omwe amalola kuyenda kwachilengedwe komanso kumapangitsa minofu yambiri yokhazikika.
  • The Cable Reverse Grip Bent Over Row imagwiritsa ntchito makina a chingwe, omwe amapereka kukangana kosalekeza panthawi yonse yoyendayenda ndipo angathandize kupititsa patsogolo kupirira kwa minofu.
  • T-Bar Reverse Grip Bent Over Row imagwiritsa ntchito makina a T-bar, omwe amatha kulola kuti anyamule molemera ndikuwongolera minofu yapakati yakumbuyo kwambiri.
  • The Resistance Band Reverse Grip Bent Over Row ndi njira ina yabwino kwa iwo omwe alibe zolemera kapena makina, chifukwa amagwiritsa ntchito gulu lotsutsa kuti apereke zovuta.

Izinto zokufunda ezishisa ezivumelekile Smith Reverse Grip Wopindika Pamzere?

  • The Seated Cable Row imagwira ntchito minofu kumbuyo, mikono, ndi mapewa, mofanana ndi Smith Reverse Grip Bent Over Row, motero kumapangitsa mphamvu ndi kupirira kwa minofuyi kuti igwire bwino ntchito.
  • The Lat Pull Down ndi ntchito ina yowonjezera chifukwa imayang'ana makamaka latissimus dorsi - minofu yaikulu kwambiri kumbuyo - yomwe imagwiranso ntchito pa Smith Reverse Grip Bent Over Row, potero kumapangitsa kuti thupi likhale ndi mphamvu komanso minofu.

Amaxabiso angamahlekwane kanye Smith Reverse Grip Wopindika Pamzere

  • Smith machine back exercise
  • Smith Reverse Grip Row
  • Kuchita masewera olimbitsa thupi kwa Bent Over Row
  • Zochita zolimbitsa kumbuyo
  • Smith makina opalasa
  • Njira ya Reverse Grip Row
  • Smith makina ntchito
  • Zochita zomanga minofu yakumbuyo
  • Smith makina Opindika Pamwamba
  • Reverse grip back exercises