Latsa Reverse-grip

• 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 Latsa Reverse-grip

The Incline Reverse-grip Press motsa jiki ne mai ƙarfi wanda ke kaiwa ƙirji da kafadu na sama, yayin da kuma ke haɗa triceps. Wannan aikin ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ƙarfin jikinsu na sama da haɓaka ma'anar tsoka. Mutane na iya zaɓar wannan motsa jiki don bambanta aikin ƙirjin su, haɓaka ma'auni na tsoka, da haɓaka aikin su gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Latsa Reverse-grip

• Zauna a kan benci tare da dumbbell a kowane hannu, dabino suna fuskantar ku, kuma danna bayan ku da ƙarfi a kan benci.
• Fara motsa jiki ta hanyar tura dumbbells sama da nesa daga kirjin ku har sai hannayenku sun cika cikakke, kiyaye jujjuya riko cikin motsi.
• Sannu a hankali rage dumbbells baya zuwa wurin farawa, tabbatar da cewa gwiwar hannu suna kusa da jikin ku kuma ba su tashi zuwa tarnaƙi ba.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye juyi da motsi masu sarrafawa a duk lokacin aikin.

Lajin Don yi Latsa Reverse-grip

• Saita Ƙaƙwalwar Daidai: Ya kamata a saita karkarwa a kusurwa tsakanin digiri 30 zuwa 45. Kuskure na yau da kullun shine saita benci yayi tsayi sosai wanda ke sanya ƙarin damuwa akan kafadu kuma ƙasa akan ƙirji.
• Sarrafa Motsin ku: Tabbatar cewa motsin ku ana sarrafa su kuma a tsaye. Rage kararrawa zuwa kirjin ku a hankali kuma danna sama ba tare da kulle gwiwar gwiwar ku ba. Guduwar motsa jiki ko yin amfani da kuzari maimakon ƙarfin tsoka yana rage tasirinsa kuma yana ƙara haɗarin rauni.
• Ka Kiyaye Ƙafafunka a Ƙarƙashin Ƙasa: Ƙafafunka ya kamata su kasance a kwance a ƙasa don samar da kwanciyar hankali a duk lokacin motsa jiki. Ka guji ɗaga ƙafafunka ko motsa su

Latsa Reverse-grip Tambayoyin Masu Nuna

Shi beginners za su iya Latsa Reverse-grip?

Ee, masu farawa zasu iya yin motsa jiki Reverse-grip Press. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari daidai da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya halarta don jagora da kula da aikin. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Latsa Reverse-grip?

• The Decline Reverse-Grip Press: Ana yin wannan sigar akan benci mai raguwa, wanda ke kaiwa ƙananan tsokoki na ƙirji yadda ya kamata.
• Dumbbell Reverse-Grip Press: Maimakon yin amfani da barbell, wannan bambancin yana amfani da dumbbells, wanda zai iya taimakawa wajen inganta rashin daidaituwa na tsoka da ƙara yawan motsi.
• The Smith Machine Reverse-Grip Press: Ana yin wannan bambancin akan na'urar Smith, yana samar da ƙarin kwanciyar hankali kuma yana ba ku damar mai da hankali kan tsokoki na kirji.
• A tsaye Reverse-Grip Latsa: Ana yin wannan bambancin a tsaye, ta amfani da na'urar kebul ko makada na juriya, wanda kuma zai iya haɗa tushen ku da ƙananan tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Latsa Reverse-grip?

• Motsa jiki na Dumbbell Fly kuma yana cika Ƙarfafa Reverse-grip Press yayin da yake ware tsokoki na ƙirji, musamman manyan pectoralis, kuma yana taimakawa wajen haɓaka ƙarfi da sassaucin yankin kirjin ku, yana haɓaka tasirin aikin ku gaba ɗaya.
• Motsa jiki na Tricep Dips wani kyakkyawan aikin motsa jiki ne mai dacewa ga Inline Reverse-grip Press. Da farko yana kai hari ga triceps, waɗanda sune tsokoki na biyu da ake amfani da su a cikin latsawa, don haka ƙara ƙarfin ku gabaɗaya da kwanciyar hankali don motsa jiki na farko.