Barbell Reverse-Grip Floor 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-Grip Floor Press

The Barbell Reverse-Grip Floor Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙirji, triceps, da kafadu, yayin da kuma ke shiga cikin ainihin. Yana da tasiri mai tasiri ga daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka iyawar tura ku, inganta ma'aunin tsoka, da samar da ƙalubale na musamman ga ayyukan ƙirji da hannu na yau da kullun.

Yanayinta: tsammanin nuni a nuni Barbell Reverse-Grip Floor Press

• Tabbatar cewa hannayenku suna da faɗin kafada kuma an kulle gwiwar gwiwar ku kusa da jikin ku don haɗa triceps da tsokoki na ƙirji.
• Sannu a hankali danna barbell zuwa sama, gabaɗaya gabaɗayan hannunka amma ba tare da kulle gwiwar hannu ba.
• Riƙe matsayin na ɗan lokaci, sannan a hankali rage girman barbell ɗin zuwa kirjin ku, tabbatar da kiyaye gwiwar gwiwar ku kusa da jikin ku.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, kiyaye sarrafawa da tsayayyen motsi cikin motsa jiki.

Lajin Don yi Barbell Reverse-Grip Floor Press

• Madaidaicin Matsayi: Tabbatar cewa kuna kwance a bayanku a ƙasa tare da durƙusa gwiwoyi da ƙafafu a ƙasa. Hannun hannunka na sama ya kamata su kasance daidai da jikinka da hannayen gabanka daidai da bene. Wannan matsayi yana taimakawa wajen guje wa damuwa maras buƙata akan haɗin gwiwar kafada.
• Motsi mai sarrafawa: Makullin wannan motsa jiki shine motsi mai sarrafawa. Ka guje wa jarabar da za a yi saurin sauke barbell ɗin zuwa kirjinka. Maimakon haka, rage shi a hankali kuma ku tura shi baya tare da sarrafawa. Wannan ba wai kawai yana taimakawa wajen hana rauni ba amma har ma yana haɓaka tasirin aikin.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi yayin wannan darasi. Rage barbell har zuwa hannayen ku na sama

Barbell Reverse-Grip Floor Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Reverse-Grip Floor Press?

Ee, masu farawa za su iya yin motsa jiki na Barbell Reverse-Grip Floor Press, amma ya kamata su fara da ma'aunin nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Hakanan yana da kyau a sami mai horarwa ko gogaggen tabo don jagorantar su ta hanyar. Wannan darasi da farko yana kaiwa ga ƙirji, hannaye, da kafadu, kuma yana da mahimmanci don dumama sosai kafin farawa.

Me ya sa ya wuce ga Barbell Reverse-Grip Floor Press?

• Latsa Reverse-Grip Floor Press: Ana yin wannan bambancin akan benci mai karkata, ana nufar ƙirji na sama da deltoids fiye da daidaitaccen sigar.
• Kusa-Grip Floor Latsa: Ana yin wannan bambancin tare da mannewa kusa da barbell, yana mai da hankali kan triceps da tsokoki na kirji na ciki.
• Smith Machine Reverse-Grip Floor Press: Ana yin wannan bambancin ta amfani da injin Smith, yana samar da ƙarin kwanciyar hankali kuma yana ba ku damar mai da hankali kan motsin latsawa.
• Single Arm Reverse-Grip Floor Press: Ana yin wannan bambancin tare da dumbbell guda ɗaya, yana ƙalubalantar ainihin kwanciyar hankalin ku kuma yana ba ku damar mai da hankali a gefe ɗaya lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Reverse-Grip Floor Press?

• Close-Grip Bench Press: Wannan wani karin motsa jiki ne kamar yadda ba wai kawai yana ƙarfafa triceps ba - ƙungiyar tsoka da ke da hannu sosai a cikin juzu'i mai juyi - amma kuma yana jaddada tsokoki na pectoral na sama, yana haɓaka ƙarfin kirji da ma'anar gaba ɗaya.
• Push-ups: Push-ups shine babban motsa jiki na jiki wanda ya dace da Reverse-Grip Floor Press ta hanyar yin aiki da ƙungiyoyin tsoka guda ɗaya (ƙirji, triceps, da kafadu) amma a cikin wani nau'i na motsi daban-daban, inganta ƙarfin aiki da ƙarfin tsoka.