Lever Kwance Kirji

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

Sakonni ga Lever Kwance Kirji

Lever Lying Chest Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji, yayin da kuma haɗa kafadu da triceps. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa ci gaba, kamar yadda tsarin lever na na'ura ya ba da damar daidaita nauyi mai sauƙi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, inganta ma'anar tsoka, da haɓaka aikin gabaɗaya a cikin wasanni da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Lever Kwance Kirji

• Kai sama ka ɗauki sandunan lefa tare da riƙon hannu, hannaye sun ɗan faɗi fiye da faɗin kafaɗa, sa'annan ka danna sandunan zuwa wuri mai tsayi sama da ƙirjinka.
• A hankali rage sandunan liba zuwa kirjin ku, tabbatar da kiyaye gwiwar gwiwar ku a kusurwar digiri 90 da wuyan hannu madaidaiciya.
• Da zarar sandunan suna kusa da ƙirjin ku, tura su baya zuwa wurin farawa ta amfani da ƙirjin ku da tsokoki na hannu.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye tsari mai kyau da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Lever Kwance Kirji

• Rike da kyau: Riƙe hannaye tare da cikakken riko (yatsan yatsan da aka nannade da hannayen hannu) kuma tafin hannunka suna fuskantar ƙafafunka. Ya kamata a sanya hannayenku a matsayi ta yadda hannayen gabanku su kasance daidai da ƙasa lokacin da ma'aunin nauyi ya kasance a mafi ƙasƙanci. Ka guji riko mai fadi ko kunkuntar saboda zai iya sanya damuwa mara amfani a wuyan hannu da kafadu.
• Motsi masu sarrafawa: Yi motsa jiki tare da motsi masu sarrafawa. Yayin da kake tura liba sama, fitar da numfashi da kuma kwantar da tsokoki na kirji. Lokacin da kuka dawo da lever baya, yi haka a hankali kuma ku shaka. Ka guji yin gaggawar motsi saboda yana iya haifar da sigar da ba ta dace ba da kuma yuwuwar rauni.
• Cikakken Matsayin Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi yayin motsa jiki. Kasa

Lever Kwance Kirji Tambayoyin Masu Nuna

Shi beginners za su iya Lever Kwance Kirji?

Ee, tabbas masu farawa za su iya yin aikin Lever Lying Chest Press. Koyaya, yana da mahimmanci don farawa da nauyi mai daɗi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen jagora ta hanyar tsarin da farko don tabbatar da an yi aikin daidai. Kamar kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfi ya inganta.

Me ya sa ya wuce ga Lever Kwance Kirji?

• Latsa Barbell Bench Press: Ana yin wannan bambancin akan benci mai karkata, wanda ke kaiwa babban ɓangaren tsokar ƙirji da ƙarfi.
• Rebline benci Latsa: ta amfani da benci, wannan bambancin yana haifar da ƙananan ɓangarorin tsokoki na kirji.
• Close-Grip Bench Press: Ana yin wannan bambancin ta hanyar sanya hannaye kusa da sandar, wanda ke kaiwa triceps da tsokar kirji na ciki.
• Push-ups: Ko da yake ba a yi a kan benci ko tare da ma'auni ba, tura-ups suna amfani da motsi iri ɗaya kuma suna aiki da ƙungiyoyin tsoka iri ɗaya kamar lever da ke kwance kirji.

Me suna da abin da ya sanya ɗaukehawa ga Lever Kwance Kirji?

• Push-ups: Push-ups suna amfani da ƙungiyoyin tsoka iri ɗaya kamar Lever Lying Chest Press, amma kuma suna haɗa tushen don kwanciyar hankali, yana haifar da ingantaccen ƙarfin jiki gabaɗaya da mafi kyawun aiki a cikin latsa ƙirji.
• Tricep Dips: Yayin da aka fara niyya da triceps, wannan motsa jiki kuma yana haɓaka tsokoki na ƙirji, yana haɓaka Lever Liing Chest Press ta hanyar ƙarfafa tsokoki na biyu da ake amfani da su a cikin latsawa, wanda zai iya haɓaka aikin gabaɗaya da sakamako.