Lever Chest Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Kayayyakin kayan aiki

Sakonni ga Lever Chest Press

Lever Chest Press wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji, amma kuma yana aiki da kafadu da triceps, yana haɓaka ƙarfin jiki na sama da ma'anar tsoka. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, saboda juriya mai daidaitacce. Mutane za su so yin wannan motsa jiki don inganta ƙarfin jikinsu na sama, haɓaka jikinsu, da tallafawa motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Lever Chest Press

• Ɗauki hannayen hannu tare da tafukan ku suna fuskantar ƙasa, kuma tabbatar da hannayenku suna cikin layi tare da ƙirjin ku.
• Tura hannayen gaba har sai hannayenku sun cika sosai, amma ku yi hankali kada ku kulle gwiwar hannu.
• Riƙe na daƙiƙa ɗaya a saman motsi, sannan sannu a hankali runtse hannayen baya zuwa wurin farawa, ba da damar tsokar ƙirjin ku don shimfiɗa sosai.
• Maimaita wannan tsari don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau a cikin kowane maimaitawa.

Lajin Don yi Lever Chest Press

• Daidaitaccen Riko: Ka riƙe hannaye tare da tafin hannunka suna fuskantar ƙasa kuma hannayenka sun ɗan faɗi fiye da faɗin kafada. Kada ku kama hannaye sosai saboda wannan na iya haifar da tashin hankali mara amfani a hannunku da hannuwanku. Madadin haka, kula da ƙarfi amma annashuwa.
• Motsi masu Sarrafa: Yayin da kuke tura hannaye daga kirjin ku, fitar da numfashi kuma tabbatar da motsin ku yana jinkiri da sarrafawa. Ka guji kuskuren gama gari na yin amfani da hanzari don tura hannaye, saboda wannan na iya haifar da mummunan tsari da raunin rauni. Maimakon haka, mayar da hankali kan haɗa tsokar ƙirjin ku a cikin dukan motsin ku.
• Cikakkun Motsi: Tabbatar da tsawaita hannunka gabaki ɗaya ba tare da kulle gwiwar gwiwar hannu ba. Wannan zai taimaka wajen shiga

Lever Chest Press Tambayoyin Masu Nuna

Shi beginners za su iya Lever Chest Press?

Ee, masu farawa zasu iya yin motsa jiki na Lever Chest Press, amma yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da kyau a sami mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da jimiri suka inganta.

Me ya sa ya wuce ga Lever Chest Press?

• Latsa Ƙirji na Ƙarƙashin Ƙirji wani sigar ne inda aka saita benci a raguwa, yana mai da hankali kan ƙananan tsokoki na ƙirji.
• Ana yin Zauren Ƙirji na Ƙirji yayin da ake zaune, wanda ke taimakawa wajen ware tsokoki na ƙirji da kuma rage shigar da ƙasan jiki.
• Single Chaske kirji latsa shine bambance-bambancen da ya shafi latsa Lever tare da wani hannu ɗaya a lokaci guda, wanda zai iya taimakawa haɓaka daidaiton tsoka da daidaituwa.
• Reverse Grip Lever Chest Press wani bambanci ne inda ake rike da hannaye tare da juyi riko (hannun hannu da ke fuskantar ku), yana niyya da tsokoki na kirji daga wani kusurwa daban.

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

• Push-ups: Push-ups wani motsa jiki ne mai nauyin jiki wanda ke aiki da ƙungiyoyin tsoka iri ɗaya kamar na latsa ƙirjin lever, amma kuma yana haɗa ainihin jiki da ƙananan jiki, yana samar da ƙarin aikin motsa jiki.
• Tricep Dips: Yayin da wannan motsa jiki ya fi mayar da hankali ga makamai, yana kuma shiga tsokoki na kirji, yana taimakawa wajen bunkasa fa'idodin da kuke samu daga latsa kirji ta hanyar yin aiki da tsokoki ta wata hanya daban.