Lever Ƙarƙashin Ƙirji

• 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 Ƙarƙashin Ƙirji

The Lever Decline Chest Press motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙananan tsokoki na pectoral, yayin da kuma haɗa triceps da kafadu. Yana da manufa don daidaikun mutane a matsakaici ko ci gaba matakin motsa jiki suna neman haɓaka ma'anar ƙirjin su da ƙarfin jikin babba. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka kwatancen tsoka, haɓaka ƙarfin aiki, da yuwuwar haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Lever Ƙarƙashin Ƙirji

• Zauna a kan injin tare da dasa ƙafafu da ƙarfi a ƙasa, kama hannayen hannu tare da riƙo mai ƙarfi, kuma tura lever gaba don cika hannunka gabaɗaya.
• A hankali saukar da ledar har sai gwiwar hannu sun dan yi ƙasa da kafadu, tabbatar da cewa kuna kula da nauyi kuma kada ku bar shi ya faɗi ba zato ba tsammani.
• Matsa ledar baya zuwa wurin farawa, yin amfani da tsokoki na ƙirjin don motsa motsi da kuma ajiye bayanka a kwance a kan wurin zama.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da cewa kun kiyaye tsari mai kyau a duk lokacin motsa jiki don haɓaka tasirinsa da rage haɗarin rauni.

Lajin Don yi Lever Ƙarƙashin Ƙirji

• **Ka Guji Kulle Hannunka**: Kuskuren da mutane da yawa ke yi shine mika hannayensu gaba daya har zuwa inda gwiwar gwiwarsu ta kulle. Wannan zai iya haifar da damuwa mara amfani akan haɗin gwiwa. Maimakon haka, ci gaba da ɗan lanƙwasa a cikin gwiwar hannu ko da a saman motsi.
• **Motsi Mai Sarrafawa**: Guji jarabawar yin amfani da kuzari don ɗaga nauyi. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni. Tabbatar cewa kuna sarrafa nauyi duka a kan hanya sama da kan hanyar ƙasa.
• **Tsarin Numfashi**: Daidaitaccen numfashi yana da mahimmanci ga wannan darasi. Fitar numfashi yayin da kuke tura nauyi sama da numfashi yayin da kuke rage shi. Wannan yana taimakawa kiyaye hawan jini kuma yana ba da a

Lever Ƙarƙashin Ƙirji Tambayoyin Masu Nuna

Shi beginners za su iya Lever Ƙarƙashin Ƙirji?

Ee, masu farawa zasu iya yin aikin Lever Decline Chest Press. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai horarwa ko gogaggen ɗan wasan motsa jiki don jagorantar ku ta hanyar farko. Kamar yadda yake tare da kowane sabon motsa jiki, yana da mahimmanci don sauraron jikin ku da ci gaba a cikin takun ku.

Me ya sa ya wuce ga Lever Ƙarƙashin Ƙirji?

• Latsa Ƙirjin Ƙirji: Wannan bambancin yana canza kusurwar motsa jiki don ƙaddamar da tsokoki na sama maimakon ƙananan kirji.
• Flat Bench Lever Chest Press: A cikin wannan bambance-bambancen, an saita benci lebur, ana nufar tsokoki na pectoral na tsakiya don daidaitaccen motsa jiki.
• Lever Ƙarƙashin Ƙirji: Yayin da ake amfani da kusurwar raguwa, wannan bambancin yana canza motsi daga latsa zuwa gardama, yana niyya ga tsokoki na kirji.
• Lever Lever Single-Arm Rage Ƙirji: Wannan bambancin ya ƙunshi amfani da hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka da haɓaka haɗin gwiwa.

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

• Push-ups wani kyakkyawan motsa jiki ne na ƙarin motsa jiki saboda ba kawai suna shiga tsokoki na ƙirji ba amma kuma suna haɗa triceps da kafadu, haɓaka ƙarfin jiki gaba ɗaya wanda zai iya haɓaka aikin Lever Decline Chest Press.
• Aikin motsa jiki na Pec Deck Machine kuma ya cika Lever Decline Chest Press yayin da yake ware tsokoki na pectoral, inganta ma'anar tsoka da kuma taimakawa wajen daidaita ƙarfin haɓaka tsakanin babba da ƙananan kirji.