Smith Wide Grip Bench Press (Bankɛ ka gafe dilanyɔrɔ).

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

Pengenalan kepada Smith Wide Grip Bench Press (Bankɛ ka gafe dilanyɔrɔ).

Smith Wide Grip Bench Press ye fanga degeli ye min bɛ disi fasaw laɲini fɔlɔ, ka sɔrɔ ka kamankunw ni senkɔniw fana sen don a la. A bɛnnen don mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la, k’a ta daminɛbagaw la ka se mɔgɔkɔrɔbaw ma, k’a sababu kɛ Smith ka masin ka lamaga-lamagali kɔrɔsilen ye. Mɔgɔw ​​b’a fɛ ka nin farikoloɲɛnajɛ in kɛ walasa k’u farikolo sanfɛla fanga bonya, ka farikolo ɲɛfɔli ɲɛ, ani ka nafa sɔrɔ Smith ka masin sabatili ni a lakanani fɛɛrɛ wɛrɛw la.

Melakukan: Panduan Langkah demi Langkah Smith Wide Grip Bench Press (Bankɛ ka gafe dilanyɔrɔ).

• Ni aw senw bɛ duguma, aw bɛ barajuru bɔ jirisunba la ka a jigin dɔɔni dɔɔni ka taa aw disi fan fɛ, ka aw kɔkiliw to ka wuli ka bɔ kɛrɛw fɛ.
• Ni barajuru bɛ ​​aw disi sanfɛ dɔrɔn, aw bɛ aw jɔ dɔɔni ka sɔrɔ ka barajuru sama ka segin san fɛ ka se a daminɛyɔrɔ ma, aw bɛ aw jija aw bolokɔniw janyalen don kosɛbɛ nka u ma datugu.
• Aw bɛ barajuru kuntigiya mara a lamagacogo bɛɛ la, aw bɛ aw jija a ka tugu layini tilennen dɔ kɔ sanfɛ ni duguma.
• Aw bɛ segin seginkanni hakɛ ɲininen kan, o kɔ aw bɛ segin ka barajuru wuli lafiya la ni aw ye a ban.

Tips untuk Melakukan Smith Wide Grip Bench Press (Bankɛ ka gafe dilanyɔrɔ).

• Bolo bilali : Ni aw bɛ sigilan digidigi min bɛ minɛ ka caya, aw bolow ka kan ka bonya ka tɛmɛ aw kamankun bonya kan bara kan. O bɛ dɛmɛ ka disi fasaw laɲini ka ɲɛ. Nka, aw kana aw bolow bila ka bonya kojugu barisa o bɛ se ka degun kunntan bila aw kamankunw ni aw bolokɔniw na.
• Lamaga-lamagali min bɛ kɔlɔsi: Aw bɛ barajuru jigin ka taa aw disi la dɔɔni dɔɔni ani ka a kɔlɔsi, o kɔ aw bɛ a gɛrɛntɛ ka segin san fɛ fo ka se a daminɛyɔrɔ ma. Aw kana barajuru fili joona walima ka a wuli ka bɔ aw disi la. O tɛ dɔ fara joginni farati kan dɔrɔn, nka a bɛ dɔ bɔ farikoloɲɛnajɛ nafa la fana barisa a bɛ baara kɛ ni fanga ye sanni ka farikolo fanga kɛ.
• Lamaga-lamagali dafalen: Aw ye aw jija ka o kɛ

Smith Wide Grip Bench Press (Bankɛ ka gafe dilanyɔrɔ). Soalan Lazim

Adakah pemula boleh lakukan Smith Wide Grip Bench Press (Bankɛ ka gafe dilanyɔrɔ).?

Ɔwɔ, daminɛbagaw bɛ se ka Smith Wide Grip Bench Press degeliw kɛ. Nka, i n’a fɔ farikoloɲɛnajɛ suguya bɛɛ, a nafa ka bon ka a daminɛ ni girinya nɔgɔman ye walasa ka a cogoya ɲuman sɔrɔ ani ka joginni bali. Nafa b’a la fana ka i yɛrɛ degebaga walima farikoloɲɛnajɛla ŋana dɔ bila k’i bilasira o kɛcogo la a daminɛ na. Ni aw bɛ fanga sɔrɔ ani ka aw lafiya farikoloɲɛnajɛ la, aw bɛ se ka dɔ fara aw girinya kan dɔɔni dɔɔni.

Apakah variasi umum bagi Smith Wide Grip Bench Press (Bankɛ ka gafe dilanyɔrɔ).?

• Decline Smith Machine Bench Press bɛ sinsin disi duguma fasaw kan, o bɛ gɛlɛya kɛrɛnkɛrɛnnen di i disi ma.
• Close-Grip Smith Machine Bench Press bɛ sinsin disi saba ni disi kɔnɔna fasaw kan.
• Reverse-Grip Smith Machine Bench Press bɛ sinsin kɛ ka ɲɛsin disi sanfɛla ni ɲɛfɛla deltoidw ma.
• Single-Arm Smith Machine Bench Press bɛ disi fan kelen bɔ ɲɔgɔn na a waati kelen na, o bɛ farikolo balanbaliya ɲɛ.

Apakah latihan yang baik sebagai pelengkap untuk Smith Wide Grip Bench Press (Bankɛ ka gafe dilanyɔrɔ).?

• Tricep Dips ye farikoloɲɛnajɛ dafalenba ye barisa u bɛ triceps laɲini, farikolo yɔrɔ filanan min bɛ kɛ Smith Wide Grip Bench Press la, o la, a bɛ dɛmɛ ka i ka degun fanga bɛɛ lajɛlen ɲɛ.
• Seated Cable Row bɛ kɔkolo fasaw kɛlɛ minnu bɛ ɲɔgɔn kɛlɛ, o bɛ dɛmɛ ka disi fasaw fanga ni u yiriwali balan, minnu bɛ baara kɛ Smith Wide Grip Bench Press kɔnɔ, o bɛ jɔcogo ɲuman sabati ani ka joginni farati dɔgɔya.