Lever Chest Press

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

Sakonni ga Lever Chest Press

Lever Chest Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na pectoral, amma kuma yana aiki da triceps da deltoids na gaba. Yana da kyakkyawan motsa jiki ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda juriya mai daidaitacce da motsin sarrafawa. Mutane na iya zaɓar wannan motsa jiki don ƙarfinsa na haɓaka ƙarfin jiki na sama, inganta sautin tsoka, da kuma taimakawa wajen haɓaka ƙirjin ƙirjin.

Yanayinta: tsammanin nuni a nuni Lever Chest Press

• Zauna kan wurin zama tare da shimfiɗar bayanka a kan kushin kuma ka riƙe hannaye tare da riko na sama, tabbatar da cewa hannayenka suna da faɗin kafaɗa.
• Ka ture hannayenka daga hannunka, cika hannunka amma ba tare da kulle gwiwar gwiwarka ba, yin numfashi yayin da kake yin haka.
• Dakata na ɗan lokaci a saman motsi sannan a hankali runtse hannayen baya zuwa wurin farawa, shaƙa yayin da kuke yin haka.
• Maimaita wannan motsi don adadin maimaitawa da ake so, mai da hankali kan kiyaye motsin ku da tsayayye.

Lajin Don yi Lever Chest Press

• Sarrafa motsin ku: Yana da mahimmanci don sarrafa motsinku a duk lokacin motsa jiki. Guji motsi ko motsi mai sauri. Madadin haka, tura levers daga kirjin ku a cikin santsi, motsi mai sarrafawa, sannan a dawo dasu a hankali. Wannan zai tabbatar da cewa kuna aiki da tsokoki yadda ya kamata kuma yana taimakawa hana rauni.
• Cikakkun Motsi: Don samun fa'ida daga Lever Chest Press, ya kamata ku yi nufin cikakken kewayon motsi. Wannan yana nufin tsawaita hannunka gabaɗaya ba tare da kulle gwiwar gwiwarka ba, da dawo da levers ɗin baya har sai gwiwar gwiwarka sun ɗan ɗan ɗanɗana bayan jikinka. Ka guje wa rabin maimaitawa saboda ba su cika cika tsokoki ba.
• Guji Yin lodi: Kuskure ɗaya na gama-gari shine yin lodi kuma

Lever Chest Press Tambayoyin Masu Nuna

Shi beginners za su iya Lever Chest Press?

Ee, masu farawa zasu iya yin aikin Lever Chest Press. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko gogaggen mutum ya jagorance ku ta hanyar farko. Kamar kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfin ku da fasaha ke inganta.

Me ya sa ya wuce ga Lever Chest Press?

• Ƙarƙashin Ƙirji na Ƙirji: Wannan sigar ta fi mayar da hankali kan ƙananan tsokoki na ƙirji ta hanyar saita benci zuwa matsayi mai raguwa.
• Close-Grip Lever Chest Press: Wannan bambancin yana hari triceps da kirji na ciki ta hanyar sanya hannaye kusa da kan mashaya.
• Latsa Ƙirji mai Faɗin Riko: Ta hanyar sanya hannaye daban a kan sandar, wannan bambancin yana jaddada tsokar ƙirji na waje da kafadu.
• Latsa Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarji: Wannan motsa jiki na bai-daya yana mai da hankali ga gefe ɗaya a lokaci guda, yana inganta daidaiton ƙarfi da ci gaban tsoka a bangarorin biyu na ƙirji.

Me suna da abin da ya sanya ɗaukehawa ga Lever Chest Press?

• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙirji na Ƙirji na Ƙirji na Ƙirji na Ƙirji na sama, wanda sau da yawa ba sa samun kulawa a cikin motsa jiki na benci.
• Push-ups, motsa jiki mai nauyin jiki, kuma yana iya haɗawa da Lever Chest Press ta hanyar shiga ba kawai tsokar ƙirji ba har ma da hannuwa da kafadu, inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya.