Decline Wide-grip (Dɔgɔtɔrɔso min bɛ wele ko Wide-grip Press).

• Bahagian Badan: Dada
• Peralatan: Barbel
• Otot Utama: Pectoralis Major Sternal Head
• Otot Sekunder: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Pengenalan kepada Decline Wide-grip (Dɔgɔtɔrɔso min bɛ wele ko Wide-grip Press).

Decline Wide-grip Press ye fanga sabatili degeliw ye min ɲɛsinnen bɛ fɔlɔ disi duguma fasaw, sen saba ani kamankunw ma. A ka ɲi mɔgɔ kelen-kelen bɛɛ ma minnu b’a fɛ k’u farikolo sanfɛla fanga bonya ani k’u disi fasaw cogoya. Nin farikoloɲɛnajɛ in nafa ka bon kɛrɛnkɛrɛnnenya la bawo a bɛ farikoloɲɛnajɛ bɛɛ lajɛlen di disi fasaw ma ni i y’a suma ni sigilan flakɛminɛnw ye minnu bɛ kɛ tuma bɛɛ, o bɛ farikolo bonya ni a ɲɛfɔli sabati.

Melakukan: Panduan Langkah demi Langkah Decline Wide-grip (Dɔgɔtɔrɔso min bɛ wele ko Wide-grip Press).

• Aw bɛ barajuru minɛ ni a minɛcogo ka bon, a bonya ka tɛmɛ a kamankun bonya kan, ka a kɔrɔta dɔɔni dɔɔni ka bɔ fɛnmarayɔrɔ la, ka a minɛ ka ɲɛ aw disi kan ni aw bolow kɔrɔtalen don kosɛbɛ.
• Aw bɛ fiɲɛ sama ni aw bɛ barajuru jigin dɔɔni dɔɔni ka jigin cogo la min bɛ a kɔlɔsi fo a ka maga aw disi la dɔɔni dɔɔni, aw bɛ aw kɔkiliw to ka wuli ka bɔ kɛnɛ kan o kɛcogo la.
• Aw bɛ ninakili bɔ ni aw bɛ barajuru sama ka segin san fɛ ni aw disi fasaw ye, ka a segin a daminɛ na ni aw bolow kɔrɔtalen don kosɛbɛ.
• Aw bɛ segin o degeliw kan segin-ka-bɔnye hakɛ ɲininen na, aw bɛ aw jija ka aw lamagacogo kɛ dɔɔni dɔɔni ani ka aw yɛrɛ minɛ a bɛɛ la.

Tips untuk Melakukan Decline Wide-grip (Dɔgɔtɔrɔso min bɛ wele ko Wide-grip Press).

• Minɛcogo bonya: Ni i minɛcogo ka bon, i bɛna i disi fasaw laɲini ka taa a fɛ. Nka, ka taa yɔrɔ jan, o bɛ se ka degun kojugu lase i kamankunw ma. Sariya ɲuman ye ka aw bolow bɔ ɲɔgɔn na dɔɔni ka tɛmɛ aw kamankun bonya kan.
• Lamaga-lamagali min bɛ kɔrɔsi: Aw kana lamaga kɔrɔtɔ. Aw bɛ barajuru jigin dɔɔni dɔɔni ka se aw disi ma, ka aw jɔ dɔɔni dɔɔni, ka sɔrɔ k’a gɛrɛntɛ ka segin san fɛ. O lamagacogo min bɛ kɔrɔsi, o bɛna aw dɛmɛ ka aw farikolo yɔrɔw baara ka ɲɛ ani ka dɔ bɔ joginni farati la.
• Lamaga-lamagali dafalen: A nafa ka bon kosɛbɛ ka baara kɛ ni lamaga-lamagali dafalen ye nin degeliw in senfɛ. Aw bɛ barajuru jigin fo a ka maga aw disi la dɔɔni dɔɔni, o kɔ aw bɛ a digidigi ka segin san fɛ fo aw bolokɔniw ka janya ka ban. Partial reps bɛ se ka kɛ sababu ye ka farikolo balanbaliya sɔrɔ ani ka se sɔrɔ

Decline Wide-grip (Dɔgɔtɔrɔso min bɛ wele ko Wide-grip Press). Soalan Lazim

Adakah pemula boleh lakukan Decline Wide-grip (Dɔgɔtɔrɔso min bɛ wele ko Wide-grip Press).?

Ɔwɔ, daminɛbagaw bɛ se ka Decline Wide-grip Press degeliw kɛ. Nka, a nafa ka bon ka a daminɛ ni girinya dɔgɔyali ye ani ka i sinsin a kɛcogo ɲuman kan walasa i kana jogin. A ka ɲi fana ka kɛ ni yelikɛla walima degelikɛnɛ ye, kɛrɛnkɛrɛnnenya la mɔgɔ daminɛbagaw fɛ, walasa ka lakana sabati ni aw bɛ nin farikoloɲɛnajɛ in kɛ.

Apakah variasi umum bagi Decline Wide-grip (Dɔgɔtɔrɔso min bɛ wele ko Wide-grip Press).?

• Flat Bench Wide-grip Press ye fɛn wɛrɛ ye min bɛ sinsin disi cɛmancɛ fasaw kan, ka farikoloɲɛnajɛ balannen di.
• Close-grip Bench Press ye fɛn ye min bɛ ɲɔgɔn falen, bolow bɛ bila ɲɔgɔn na ka surunya bara la, ka sinsin sen saba ni disi kɔnɔna fasaw kan.
• Decline Dumbbell Press ye fɛn caman ɲɔgɔnna ye min bɛ dumbbells baara barbell nɔ na, ​​o bɛ sira di lamagacogo caman ma ani bolokɔni kelen-kelen bɛɛ lamagacogo.
• Decline Wide-grip Press with Resistance Bands ye fɛn wɛrɛ ye min bɛ ɲɔgɔn falen, o yɔrɔ la, resistance bands bɛ kɛ ka gɛlɛya dɔ fara a kan ani ka farikolo sabatilenw sen don a la.

Apakah latihan yang baik sebagai pelengkap untuk Decline Wide-grip (Dɔgɔtɔrɔso min bɛ wele ko Wide-grip Press).?

• Flat Bench Press ye Decline Wide-grip Press dafalenba ye barisa a bɛ cɛmancɛ disi fasaw laɲini, ka disi farikoloɲɛnajɛ lamini koɲuman.
• Dumbbell Fly degeliw bɛ Decline Wide-grip Press dafa bawo a bɛ disi kɛnɛma farikolow laɲini, ka disi ɲɛfɔli bɛɛ lajɛlen ni a bonya bonya, decline press bɛ sinsin min kan.