Koma baya-riko 30 digiri na benci

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Deltoid Anterior, Pectoralis Major Sternal Head, Triceps Brachii

Sakonni ga Koma baya-riko 30 digiri na benci

Ƙaddamar da Reverse-Grip 30 Degrees Bench Press wani motsa jiki ne mai ƙarfi wanda ke kai hari ga kirji na sama da tsokoki na gaba, yayin da yake shiga triceps. Wannan motsa jiki ya dace da duk wanda ke neman inganta ƙarfin jiki na sama, musamman 'yan wasa da masu ɗaukar nauyi. Haɗa wannan a cikin aikin yau da kullun na iya haɓaka ma'anar tsoka, haɓaka matsayi, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Koma baya-riko 30 digiri na benci

• Ka kwanta a kan benci tare da dasa ƙafafu da ƙarfi a ƙasa kuma ka kama kararrawa tare da hannun hannu (a baya), hannayen kafada da nisa.
• Sannu a hankali ɗaga sandar daga ragon kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
• Sannu a hankali saukar da sandar zuwa kirjin ku a cikin motsi mai sarrafawa, tabbatar da gwiwar gwiwar ku suna kusa da jikin ku kuma ba su fita ba.
• Danna sandar baya zuwa wurin farawa sama da ƙirjinka, gabaɗaya gabaɗayan hannunka amma ba kulle gwiwar hannu ba. Maimaita tsari don adadin maimaitawa da kuke so.

Lajin Don yi Koma baya-riko 30 digiri na benci

• Rike: Rike sandar tare da juyi riko, dabino suna fuskantarka. Ya kamata hannuwanku su zama ɗan faɗi kaɗan fiye da faɗin kafaɗa. Kuskure na yau da kullun shine kama sandar da faɗi sosai ko kunkuntar, wanda zai iya haifar da rauni a wuyan hannu ko kafada.
• Motsi Mai Sarrafa: Rage sandar a hankali zuwa ƙirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku. Wannan zai haɗa da triceps da tsokoki na ƙirji yadda ya kamata. Ka guji faduwa sandar da sauri ko kaɗa shi daga ƙirjinka, saboda wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• Fasahar Numfashi: Daidaitaccen numfashi yana da mahimmanci ga kowane motsa jiki mai ɗaukar nauyi. Numfashi yayin da kuke sauke sandar kuma

Koma baya-riko 30 digiri na benci Tambayoyin Masu Nuna

Shi beginners za su iya Koma baya-riko 30 digiri na benci?

Ee, masu farawa za su iya yin motsa jiki na juyi na digiri 30 na benci, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai tabo ko mai horarwa, musamman ga masu farawa, don tabbatar da aikin yana yin daidai. Kamar yadda yake tare da kowane sabon motsa jiki, yana da mahimmanci don koyan sigar da ta dace da dabara kafin ƙara nauyi masu nauyi.

Me ya sa ya wuce ga Koma baya-riko 30 digiri na benci?

• Rage Reverse-Grip Bench Press: Ana yin wannan sigar a kan benci mai raguwa, wanda ke ba da fifiko ga ƙananan tsokoki na pectoral.
• Latsa Reverse-Grip Dumbbell Press: Maimakon yin amfani da barbell, wannan bambancin yana amfani da dumbbells, wanda zai iya taimakawa wajen inganta rashin daidaituwa na tsoka.
• Close-Grip Incline Bench Press: Wannan bambance-bambancen yana amfani da maƙarƙashiya a kan barbell, wanda zai iya kaiwa triceps da kirji na sama da kyau.
• Ƙunƙasa Reverse-Grip Smith Machine Press: Ana yin wannan sigar akan injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali da ba da izinin motsi mai sarrafawa.

Me suna da abin da ya sanya ɗaukehawa ga Koma baya-riko 30 digiri na benci?

• Babban tsawan tsinkaye ne wani mai dangantaka mai dangantaka yayin da yake nisantar tsokoki na Traice, wanda aka yi amfani da su na sakandare a cikin karkarar da kwanciyar hankali.
• Aikin motsa jiki na Barbell Bent Over Row ya cika madaidaicin digiri 30 na latsa benci ta hanyar yin aiki da ƙungiyoyin tsoka masu adawa a baya, haɓaka daidaitaccen ƙarfin jiki na sama da kuma taimakawa wajen kula da matsayi mai kyau yayin latsa benci.