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 da nisa da inganta tsokoki a cikin ƙirji, kafadu, da triceps. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, saboda ana iya daidaita juriya don dacewa da iyawar mutum. Wannan motsa jiki yana da amfani musamman ga waɗanda ke neman haɓaka ƙarfin jiki na sama, haɓaka ma'anar tsoka, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Lever Chest Press

• Ɗauki hannaye tare da riko na sama, tabbatar da cewa hannayenku sun daidaita da ƙirjin ku.
• Fitar da fitar da hannaye daga kirjin ku, gaba daya mika hannuwanku amma kada ku kulle gwiwar hannu.
• Shaka kuma sannu a hankali dawo da hannayen zuwa kirjin ku, kula da motsi kuma baya barin ma'aunin ya taɓa.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye motsinku a hankali da sarrafawa don haɓaka haɗin tsoka.

Lajin Don yi Lever Chest Press

• Riko Mai Kyau: Riƙe hannaye da ƙarfi amma ba matsi sosai ba. Ya kamata tafin hannunka su kasance suna fuskantar ƙasa sannan hannayenka su zama ɗan faɗi fiye da faɗin kafaɗa. Kuskure na yau da kullun shine kama hannayen hannu sosai, wanda zai iya haifar da nau'in wuyan hannu.
• Motsi Mai Sarrafa: Kashe hannaye daga jikinka har sai hannayenka sun cika cikakke amma ba a kulle ba. Sa'an nan, sannu a hankali komawa zuwa wurin farawa. Yakamata a sarrafa motsi kuma a tsaya a hankali, ba mai kaushi ko gaggawa ba. Wannan yana taimakawa wajen shiga tsokoki na kirji yadda ya kamata kuma yana rage haɗarin rauni.
• Fasahar Numfashi: Numfashi yayin da kuke mayar da hannaye zuwa wurin farawa kuma ku fitar da numfashi yayin da kuke tura su. Numfashin da ba daidai ba ko riƙe numfashi zai iya haifar da

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 ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki lokaci don koyon ingantacciyar dabara. Yana iya zama mai fa'ida a sami mai horo na sirri ko ƙwararrun ƙwararrun motsa jiki su nuna aikin da farko. A hankali ƙara nauyi yayin da ƙarfi ya inganta.

Me ya sa ya wuce ga Lever Chest Press?

• Ƙarƙashin Ƙirji na Ƙirji: Wannan bambancin ya fi mayar da hankali kan ƙananan tsokoki na pectoral, yana samar da wani kusurwa daban don haɗin tsoka.
• Latsa Ƙirji mai Hannu ɗaya: Wannan bambancin yana ba ku damar yin aiki a gefe ɗaya na ƙirjin ku a lokaci guda, yana taimakawa wajen inganta duk wani rashin daidaituwa na tsoka.
• Close-Grip Lever Chest Press: Wannan bambancin yana hari triceps da tsokoki na kirji fiye da daidaitaccen sigar.
• Latsa Ƙirji mai Faɗaɗi: Wannan sigar ta fi mai da hankali kan ɓangarorin waje na tsokoki na pectoral, yana samar da haɓakar ƙirji mai faɗi.

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

• Push-ups: Push-ups motsa jiki ne mai nauyin jiki wanda ke aiki da ƙungiyoyin tsoka iri ɗaya kamar Lever Chest Press - pectorals da triceps. Ta hanyar haɗa abubuwan turawa a cikin abubuwan yau da kullun, zaku iya ƙara ƙarfin tsokar ku da ƙarfi ba tare da buƙatar kowane kayan aiki ba.
• Tricep Dips: Yayin da Lever Chest Press da farko ke hari ga kirji, yana kuma shiga triceps. Ciki har da tricep dips a cikin abubuwan yau da kullun na yau da kullun na iya ƙara ƙarfafawa da kunna waɗannan tsokoki, haɓaka aikinku gaba ɗaya a cikin Lever Chest Press.