Wide Reverse Grip Bench Press
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Ukuxhumana kwe Wide Reverse Grip Bench Press
Wide Reverse Grip Bench Press ndi ntchito yolimbitsa thupi yomwe imayang'ana pachifuwa, mapewa, ndi triceps, komanso kumachita kumtunda ndi pachimake. Ndi masewera olimbitsa thupi abwino kwa anthu omwe akufuna kulimbitsa thupi lawo, kuwongolera matanthauzidwe a minofu, komanso kulimbitsa thupi lonse. Kugwirizira kwapadera komwe kumagwiritsidwa ntchito muzochitazi kungathandize kuonjezera kuyambika kwa minofu ya pectoral, kupititsa patsogolo kukhazikika kwa mapewa, ndi kuchepetsa chiopsezo cha kuvulala kwa mapewa, ndikupangitsa kukhala kofunikira kumagulu aliwonse olimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Wide Reverse Grip Bench Press
- Kwezani pang'onopang'ono chotchingacho, kuwonetsetsa kuti mikono yanu yatambasulidwa pamwamba pa chifuwa chanu, apa ndiye poyambira.
- Pang'onopang'ono tsitsani barbell molunjika pachifuwa chanu, ndikuyika zigono zanu pafupi ndi thupi lanu ndikuwonetsetsa kuti manja anu akulowera pansi.
- Pamene barbell ili pamwamba pa chifuwa chanu, yimani kaye pang'ono, kenaka kanikizani barbellyo kubwerera pamalo oyambira pogwiritsa ntchito minofu ya pachifuwa.
- Bwerezani masitepe awa pa chiwerengero chomwe mukufuna cha reps, kuonetsetsa kuti mukuyendetsa kayendetsedwe ka barbell ndikusunga msana wanu molunjika pa benchi panthawi yonse yochita masewera olimbitsa thupi.
Izinto zokwenza Wide Reverse Grip Bench Press
- Kuyanjanitsa Zigongono: Cholakwika chomwe anthu ambiri amapanga ndikuwotcha zigono zawo m'mbali. Izi zitha kuyika mapewa anu kupsinjika kosafunikira komanso kungayambitse kuvulala. M'malo mwake, sungani zigongono zanu pafupi ndi thupi lanu. Ayenera kupanga ngodya ya digirii 45 ndi torso yanu mukatsitsa bar.
- Mayendedwe Oyendetsedwa: Pewani kulakwitsa kugwetsa bala mwachangu ndikuyichotsa pachifuwa chanu. Izi zikhoza kukhala zoopsa komanso zimachepetsanso mphamvu ya masewera olimbitsa thupi. Tsitsani chotchingacho pang'onopang'ono, mowongolera mpaka pachifuwa chanu chakumunsi kapena kumtunda kwamimba. Imani pang'onopang'ono, kenaka kanikizani kapamwamba, ndikuwongolera nthawi yonse yoyenda. 4
Wide Reverse Grip Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Wide Reverse Grip Bench Press?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Wide Reverse Grip Bench Press. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kuti mumvetsetse mawonekedwe olondola ndikupewa kuvulala. Ndibwinonso kukhala ndi spotter kapena mphunzitsi, makamaka kwa oyamba kumene, kuwonetsetsa kuti masewerawa akuchitika moyenera komanso mosatekeseka. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Wide Reverse Grip Bench Press?
- The Incline Bench Press ndi mtundu winanso, pomwe benchi imayikidwa pamakona kuti ilunjika kumtunda kwa chifuwa ndi mapewa.
- The Decline Bench Press imasuntha kuyang'ana kumunsi kwa chifuwa, ndi benchi yokhazikika pansi.
- Dumbbell Bench Press ndikusintha komwe kumagwiritsa ntchito ma dumbbell m'malo mwa barbell, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kusuntha kwa mkono.
- Guillotine Bench Press ndikusintha kocheperako komwe barbell imatsitsidwa pakhosi osati pachifuwa, kutsindika pachifuwa ndi mapewa, mofanana ndi makina osindikizira a benchi.
Izinto zokufunda ezishisa ezivumelekile Wide Reverse Grip Bench Press?
- Close-Grip Bench Press: Zochitazi zikugogomezera ma triceps, omwe amachitidwanso pa Wide Reverse Grip Bench Press, potero amapangitsa kuti mphamvu zonse zitheke komanso kukhazikika.
- Seated Cable Row: Zochita izi zimayang'ana minofu yam'mwamba ndi yapakati yakumbuyo, kupereka kutsutsana ndi pachifuwa Wide Reverse Grip Bench Press ndikulimbikitsa mphamvu yakumtunda yozungulira bwino.
Amaxabiso angamahlekwane kanye Wide Reverse Grip Bench Press
- Zochita Zolimbitsa Thupi za Barbell
- Wide Grip Bench Press
- Reverse Grip Bench Workout
- Ntchito Yomanga Chifuwa
- Kusintha kwa Barbell Bench Press
- Wide Reverse Grip Workout
- Kulimbitsa Mphamvu kwa Chifuwa
- Maphunziro a Chifuwa cha Barbell
- Kuchita Zolimbitsa Thupi Zachifuwa Chotambalala
- Reverse Grip Chifuwa Kulimbitsa