Barbell Reverse Close-grip Bench 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, Pectoralis Major Sternal Head

Sakonni ga Barbell Reverse Close-grip Bench Press

The Barbell Reverse Close-grip Bench Press wani motsa jiki ne mai ƙarfi da farko yana niyya ga triceps, kafadu, da tsokar ƙirji na sama. Ya dace da daidaikun mutane a tsaka-tsaki ko ci-gaba matakin dacewa, da nufin haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Wannan motsa jiki yana da kyawawa saboda tasirin sa wajen ware triceps, haɓaka ƙarfin jiki na sama gaba ɗaya, da haɓaka aikin latsawa na benci.

Yanayinta: tsammanin nuni a nuni Barbell Reverse Close-grip Bench Press

• Ɗaga kararrawa daga rakiyar ko kuma sami tabo ya taimake ku, kuma ku riƙe shi tsaye a kan ƙirjin ku tare da mika hannuwanku cikakke.
• Sannu a hankali saukar da barbell zuwa kirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku don tabbatar da cewa triceps ɗinku sun shiga.
• Da zarar barbell ɗin ya kai kusan inci ɗaya daga ƙirjin ku, dakata na ɗan lokaci.
• Matsa maƙarƙashiyar baya har zuwa wurin farawa, cikakken mika hannunka amma ba kulle gwiwar gwiwarka ba, kuma maimaita wannan tsari don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Reverse Close-grip Bench Press

• Matsayin gwiwar gwiwar da ya dace: Ka guji harba gwiwar gwiwarka zuwa gefe saboda hakan na iya sanya damuwa mara amfani a kafadu. Maimakon haka, kiyaye gwiwar gwiwar ku kusa da jikin ku a duk lokacin motsi. Wannan ba kawai yana kare kafadun ku ba amma kuma yana tabbatar da cewa triceps ɗinku suna yin yawancin aikin.
• Motsi Mai Sarrafa: Kar a yi gaggawar motsa jiki. Rage kararrawa a hankali da sarrafawa zuwa ƙananan ƙirjinku ko abs na sama. Wannan zai ƙara lokacin da ke ƙarƙashin tashin hankali don tsokoki, yana haifar da mafi kyawun ci gaban tsoka da samun ƙarfi.
• Cikakkun Motsi: Tabbatar da cikakken mika hannunka a saman motsi zuwa cikakke

Barbell Reverse Close-grip Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Reverse Close-grip Bench Press?

Ee, masu farawa zasu iya yin aikin Barbell Reverse Close-grip Bench Press. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan ana ba da shawarar a sami wurin tabo, musamman ga masu farawa, don tabbatar da tsaro. Kamar yadda yake tare da kowane motsa jiki, masu farawa ya kamata su koyi daidai tsari kuma a hankali ƙara nauyi yayin da suke samun ƙarfi da amincewa. Yin shawarwari tare da ƙwararrun ƙwararrun motsa jiki ko mai horarwa na iya zama da fa'ida don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Barbell Reverse Close-grip Bench Press?

• Matsa Reverse Close-grip Bench Press wani bambanci ne inda aka saita benci zuwa karkata, yana mai niyya ga ɓangaren sama na ƙirji da gaban kafadu da ƙarfi.
• Ana yin Reverse Close-grip Bench Press tare da saita benci zuwa raguwa, yana mai da hankali kan ƙananan ɓangaren ƙirji.
• The Smith Machine Reverse Close-grip Bench Press wani bambanci ne da aka yi akan injin Smith, wanda ke ba da ƙarin kwanciyar hankali kuma yana ba ku damar mai da hankali kawai kan motsin hannun ku.
• Cable Reverse Close-grip Bench Press wani bambanci ne inda kake amfani da na'urar kebul maimakon barbell, yana ba da tashin hankali akai-akai a cikin duka motsi.

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

• Turawa na iya haɗawa da Barbell Reverse Close-grip Bench Press yayin da suke aiki irin wannan ƙungiyoyin tsoka, gami da ƙirji, kafadu, da triceps, don haka inganta ƙarfin jiki na sama gaba ɗaya.
• Crushers Skull na iya haɓaka fa'idodin Barbell Reverse Close-grip Bench Press ta musamman niyya triceps, wanda ke taimakawa wajen haɓaka ƙarfi da sautin manyan makamai.