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 ƙarfin horo ne wanda ke da alaƙa da tsokar ƙirji na sama, yayin da kuma haɗa kafadu da triceps. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, saboda juriya mai daidaitacce. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, inganta ma'anar tsoka, da tallafawa mafi kyawun aiki a wasu wasanni da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Lever Ƙarƙashin Ƙirji

• Zauna a kan injin tare da bayanka da ƙarfi a kan kushin kuma ka kama hannayen hannu tare da cikakken riko (yatsun da aka nannade kewaye da hannayen), dabino suna fuskantar ƙasa.
• Tura hannayen gaba ta hanyar mika hannuwanku, kiyaye gwiwar gwiwarku kadan kadan a kowane lokaci, har sai sun mike a gabanku.
• Rike wannan matsayi na ɗan lokaci don ƙara girman raguwa a cikin tsokoki na ƙirjin ku.
• A hankali mayar da hannaye a baya zuwa matsayi na farawa, tabbatar da kula da kulawa a duk lokacin motsi don hana ma'auni daga raguwa. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Lever Ƙarƙashin Ƙirji

• **Madaidaicin tsari**: Ka riƙe hannunka da hannayenka ɗan faɗi fiye da faɗin kafaɗa kuma tafin hannunka suna fuskantar gaba. Ya kamata a lanƙwasa gwiwar gwiwar ku a kusurwar digiri 90. Lokacin da kake tura hannaye, kauce wa kulle gwiwar gwiwarka gaba daya lokacin da hannunka ya cika. Wannan na iya sanya damuwa mara nauyi akan haɗin gwiwar gwiwar hannu kuma yana iya haifar da rauni.
• **Motsin Sarrafa**: Lever Incline Chest Press yakamata a yi shi a hankali da sarrafawa. Guji kuskuren gama gari na amfani da hanzari don ɗaga nauyi. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na ƙirjin ku don turawa da ja nauyi. Wannan zai tabbatar da cewa kuna samun

Lever Ƙarƙashin Ƙirji Tambayoyin Masu Nuna

Shi beginners za su iya Lever Ƙarƙashin Ƙirji?

Ee, masu farawa zasu iya yin aikin Lever Incline Chest Press. Duk da haka, yana da mahimmanci a lura cewa, kamar kowane motsa jiki, ya kamata a yi shi tare da tsari mai kyau da fasaha don hana rauni. Masu farawa yakamata su fara da nauyi mai nauyi don tabbatar da cewa zasu iya yin motsi yadda yakamata. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko jagorar ƙwararrun motsa jiki ta hanyar farko.

Me ya sa ya wuce ga Lever Ƙarƙashin Ƙirji?

• Barbell Incline Chest Press: Wannan bambancin yana amfani da ƙararrawa, wanda zai iya ba da damar yin amfani da ma'auni masu nauyi kuma yana inganta daidaiton ƙarfi da ci gaban tsoka a cikin ƙirji.
• Cable Incline Chest Press: Wannan bambancin yana amfani da na'ura na USB, yana ba da tashin hankali akai-akai a cikin motsi da kuma taimakawa wajen inganta ƙarfin tsoka.
• Smith Machine Incline Chest Press: Wannan bambancin yana amfani da injin Smith, wanda zai iya samar da kwanciyar hankali ga waɗanda sababbi a cikin motsa jiki ko neman ɗaga nauyi masu nauyi.
• Resistance Band Incline Chest Press: Wannan bambance-bambancen yana amfani da makada na juriya, yana ba da juriya mai canzawa a duk lokacin motsi kuma yana mai da shi babban zaɓi don motsa jiki na gida ko ga waɗanda ke murmurewa daga rauni.

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

• Push-ups: Push-ups wani motsa jiki ne mai nauyin jiki wanda ke kai hari ga ƙungiyoyi masu kama da tsoka kamar Lever Incline Chest Press, ciki har da kirji, kafadu, da triceps, amma kuma suna shiga ainihin, inganta ƙarfin jiki da kwanciyar hankali.
• Tricep Dips: Tricep dips ya cika Lever Incline Chest Press ta hanyar mai da hankali kan triceps, ƙungiyar tsoka ta biyu da ake amfani da ita a cikin latsa ƙirji, tabbatar da cewa waɗannan tsokoki ba a kula da su ba kuma suna taimakawa wajen inganta ƙarfin jiki da daidaituwa gaba ɗaya.