Barbell Incline Reverse-grip Press

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head

Sakonni ga Barbell Incline Reverse-grip Press

Barbell Incline Reverse-grip Press shine ingantaccen motsa jiki mai ƙarfi wanda ke kaiwa ga ƙirji na sama da triceps, yayin da yake haɗa kafadu da tsokoki na baya. Yana da babban motsa jiki ga duka masu farawa da masu zuwa gym-goers, suna ba da bambance-bambance zuwa daidaitattun matsi waɗanda zasu iya taimakawa shawo kan faranti. Wannan motsa jiki yana da amfani ga waɗanda ke neman haɓaka ƙarfin jiki na sama, inganta ma'anar tsoka, da haɓaka wasan motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Incline Reverse-grip Press

• Ka kwanta a kan benci tare da shimfiɗa ƙafafu a ƙasa don kwanciyar hankali, kuma ka kama kararrawa tare da juyi riko (hannun hannu suna fuskantarka), hannaye da faɗin kafada.
• Cire kararrawa kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke, wannan shine wurin farawa.
• Sannu a hankali ƙarar kararrawa zuwa kirjin ku na sama, ku ajiye gwiwar gwiwar ku kusa da jikin ku kuma tabbatar da cewa barbell ɗin ya kasance kai tsaye akan gwiwar gwiwar ku.
• Da zarar barbell ɗin ya kusa da ƙirjinka, tura maƙarƙashiyar baya zuwa wurin farawa, gabaɗaya hannayenka gabaɗaya amma ba kulle gwiwar hannu ba. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Barbell Incline Reverse-grip Press

• Matsayi Mai Kyau: Kwanta a kan benci mai karkata wanda aka saita a kusurwar digiri 30-45. Ya kamata ƙafãfunku su kasance masu lebur a ƙasa, suna ba da kwanciyar hankali. Ka guji ɗaga ƙafafu daga ƙasa ko yin kifaye da baya da yawa, saboda waɗannan na iya haifar da rauni da rage tasirin motsa jiki.
• Motsi Mai Sarrafa: Lokacin da kuka runtse barbell, yi haka a hankali, sarrafawa har sai ya kai saman kirjin ku. Bai kamata barbell ya billa daga kirjin ku ba, saboda wannan na iya haifar da rauni. Madadin haka, ɗan ɗan dakata kafin a latsa barbell ɗin baya zuwa wurin farawa. Wannan motsi mai sarrafawa yana jan hankalin ku

Barbell Incline Reverse-grip Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Incline Reverse-grip Press?

Ee, masu farawa za su iya yin kwata-kwata aikin Barbell Incline Reverse-grip Press. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Ana kuma ba da shawarar samun mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya kula da aikin tun farko don tabbatar da cewa dabarar ta yi daidai. Ka tuna, mabuɗin shine ci gaba a hankali kuma ku saurari jikin ku.

Me ya sa ya wuce ga Barbell Incline Reverse-grip Press?

• Smith Machine Incline Reverse-grip Press: Yin amfani da injin Smith don wannan motsa jiki na iya samar da ƙarin kwanciyar hankali da sarrafawa, wanda ke da taimako musamman ga masu farawa ko masu ɗaga nauyi.
• Cable Machine Incline Reverse-grip Latsa: Yin amfani da na'urar kebul na iya samar da tashin hankali akai-akai a cikin motsi, ƙara ƙarfin motsa jiki.
• Resistance Band Incline Reverse-grip Press: Wannan bambancin yana amfani da makada na juriya, yana mai da shi babban zaɓi don motsa jiki na gida ko lokacin tafiya.
• Flat Bench Reverse-grip Press: Ana yin wannan bambancin akan benci mai lebur maimakon karkata, wanda ke maida hankali sosai zuwa tsakiyar ƙirji maimakon ƙirji na sama.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Incline Reverse-grip Press?

• Push-ups: Push-ups wani motsa jiki ne mai nauyin jiki wanda ke aiki da ƙungiyoyin tsoka iri ɗaya kamar Barbell Incline Reverse-grip Press - kirji, kafadu, da triceps, amma kuma suna shiga cikin ainihin, suna mai da shi aikin motsa jiki.
• Tricep Dips: Tricep dips na musamman suna yin amfani da triceps, waɗanda sune tsokoki na biyu da aka yi aiki a cikin Barbell Incline Reverse-grip Press, saboda haka, yin tricep dips na iya taimakawa wajen bunkasa ƙarfin da jimiri na waɗannan tsokoki, inganta aikin ku a cikin motsa jiki na farko.