Lever Ƙarƙashin Ƙirji

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Lever Ƙarƙashin Ƙirji

The Lever Incline Chest Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji na sama, yayin da kuma haɗa kafadu da triceps. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Wannan motsa jiki yana da kyau ga waɗanda ke neman inganta ci gaban ƙirjin su gaba ɗaya, inganta daidaituwar tsoka, da ƙara ƙarfin turawa.

Yanayinta: tsammanin nuni a nuni Lever Ƙarƙashin Ƙirji

• Zauna a kan injin tare da shimfiɗa ƙafafu a ƙasa, kama hannayen hannu tare da riko na sama kuma ka tura hannayenka zuwa cikakken tsawo na hannunka.
• A hankali runtse hannayen baya zuwa kirjin ku, tabbatar da cewa kuna kula da nauyi da kuma ajiye bayanku a kwanta da wurin zama.
• Da zarar hannayen sun kasance a matakin ƙirji, tura su zuwa wurin farawa yayin fitar da numfashi, tabbatar da kiyaye gwiwar gwiwar ku dan karkata su don guje wa kulle su.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku a hankali da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Lever Ƙarƙashin Ƙirji

• ** Riko da Daidaita gwiwar gwiwar hannu ***: Riƙe hannaye tare da tsayayyen riko kuma tabbatar da gwiwar gwiwar ku suna ƙarƙashin wuyan hannu kai tsaye. Tsayar da wuyan hannu kai tsaye sama da gwiwar hannu yana taimakawa wajen kai hari ga tsokoki na ƙirji yadda ya kamata kuma yana rage haɗarin wuyan hannu ko rauni na kafada.
• **Motsi Mai Sarrafa**: Guji kuskuren gama gari na amfani da hanzari ko saurin ɗaga nauyi. Madadin haka, mayar da hankali kan jinkirin, ƙungiyoyi masu sarrafawa duka yayin turawa da dawo da hannaye. Wannan ba kawai zai haɓaka haɗin tsoka ba amma kuma zai rage haɗarin rauni.
• **Tsarin Numfashi**: Numfashi yayin da kuke tura hannaye da numfashi yayin da kuka dawo wurin farawa. Numfashin da ya dace yana da mahimmanci don kiyaye ƙarfin hali da haɓaka tasirin motsa jiki.
• **A guji yin lodin yawa**: Kada a yi gaggawar ɗaga nauyi mai nauyi. Fara

Lever Ƙarƙashin Ƙirji Tambayoyin Masu Nuna

Shi beginners za su iya Lever Ƙarƙashin Ƙirji?

Ee, masu farawa zasu iya yin motsa jiki na Lever Incline Chest Press, amma yana da mahimmanci a fara da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararren mutum don jagora ta hanyar daidai tsari da dabara don guje wa duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Lever Ƙarƙashin Ƙirji?

• Hammer Strength Chest Press wani sigar ne inda kake amfani da takamaiman na'ura wanda ke ba da izinin motsi na hannu mai zaman kansa, yana ba da daidaitaccen horon ƙarfi.
• Maballin Ƙirji Mai Load da Plate wani bambanci ne wanda ke amfani da faranti masu nauyi don juriya, waɗanda zaku iya daidaitawa don dacewa da ƙarfin ku.
• The Smith Machine Incline Chest Press wani bambanci ne da ke amfani da injin smith, yana ba ku damar mai da hankali kan tsokoki na ƙirjin ku ba tare da damuwa game da daidaita ma'aunin nauyi ba.
• Cable Machine Chest Press sigar ce inda kuke amfani da na'urar kebul, tana ba da tsayin daka na tsayin daka a cikin duka motsi.

Me suna da abin da ya sanya ɗaukehawa ga Lever Ƙarƙashin Ƙirji?

• Push-ups: A matsayin motsa jiki na jiki, tura-ups na iya taimakawa wajen gina tsokoki iri ɗaya kamar Lever Incline Chest Press (kirji, kafadu, da triceps), amma kuma suna shiga jikin ku da ƙananan jikin ku, suna samar da cikakkiyar motsa jiki.
• Tricep Dips: Yayin da Lever Incline Chest Press da farko ke kaiwa kirji, yana kuma aiki da triceps. Ta hanyar ƙara Tricep Dips zuwa aikinku na yau da kullun, zaku iya ƙara ƙarfafawa da kunna triceps ɗin ku, haɓaka ƙarfin gaba ɗaya da kwanciyar hankali na jikin ku na sama.